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Alsavier
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« on: December 10, 2011, 01:34:12 PM » |
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So my deadlifts are currently slow off the floor, past the knee their fine.
What are the primary muscles for lifting off the floor? I imagine different muscles are used more in different stages, same with most lifts.
Any help would be appreciated, or anyone else who had a similiar problem.
So far it's not been an issue, just something I've noticed, and I don't want it to turn into a problem.
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Uglok
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« Reply #1 on: December 10, 2011, 01:52:34 PM » |
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Depends on your style. Do your hips move vertically more in the first half of your lift, or your shoulders?
Sounds like you could benefit from practicing 1.5rep deadlifts occasionally.
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Alsavier
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« Reply #2 on: December 10, 2011, 01:54:42 PM » |
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I deadlift conventional style, and I'm pretty sure it's hips, I'll have to film it though to be sure.
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King Neptune
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« Reply #3 on: December 10, 2011, 01:56:18 PM » |
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It's quite normal. You're pulling from a dead stop, with little stored elastic energy, and on heavy attempts, the lift can be really slow off the ground. The glutes are important to lock out a deadlift. But for the start of the deadlift, you just have to strengthen the low back and hamstrings. Try assistance exercises for these muscles. Also, you can try pulling from a deficit, like standing on a plate or two. Or try snatch-grip deadlifts. How would you describe your body structure? I mean relative lengths of torso, legs and arms.
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Alsavier
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« Reply #4 on: December 10, 2011, 02:07:54 PM » |
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Longish arms, medium legs, no idea if I have a long/short torso haha, sorry about that. I'll ask a powerlifter I know and he'll be able to advise.
Low back and hamstrings? Thanks, thats more or less what I was looking for, I've been doing the natural glute hams (ask you know from umbras diary) for about 1month, once a week with my squat session.
I think I'll include a SLDL on my deadlift days, or my squat day, not sure.
Probably the squat day as my deadlift day is fairly long anyway (train back afterwards) with squat day just being squat/glutehams/finished.
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King Neptune
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« Reply #5 on: December 10, 2011, 02:13:14 PM » |
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Longish arms, medium legs, no idea if I have a long/short torso haha, sorry about that. I'll ask a powerlifter I know and he'll be able to advise.
Low back and hamstrings? Thanks, thats more or less what I was looking for, I've been doing the natural glute hams (ask you know from umbras diary) for about 1month, once a week with my squat session.
I think I'll include a SLDL on my deadlift days, or my squat day, not sure.
Probably the squat day as my deadlift day is fairly long anyway (train back afterwards) with squat day just being squat/glutehams/finished.
I think snatch-grip dadlifts or pulling from a deficit would be more helpful than SLDL. Or do Romanian deadlifts, similar to SLDL but better imho. The natural GHR is not hard on the low back, though it is very intense hamstring work. So I would suggest upping the frequency to about 3 times a week. |
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Alsavier
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« Reply #6 on: December 10, 2011, 02:19:02 PM » |
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I'll take a peak at all those and see whats what with form and so on, cheers lad.
Lol yep, I've already noticed a noticeable (obviously) size increase in the hamstrings from only a month of the exercise.
I'll increase the frequency of that.
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ThePurpleOrange
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« Reply #7 on: December 10, 2011, 05:02:00 PM » |
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Deficit deadlifts
Snatch grip deadlifts
Deficit snatch grip deadlifts
Speed deadlifts
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King Neptune
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« Reply #8 on: December 10, 2011, 05:06:19 PM » |
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Ah yes, speed deadlifts! Snatch-grip deadlifts from a deficit are brutal  |
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MercNil
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« Reply #9 on: December 10, 2011, 05:10:44 PM » |
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Partial deadlifts - floor to knee.
Rack pull deadlifts - knee to lockout.
Romanian deadlifts - lockout to just below the knee, or more.
Deficit deadlifts - done after your workout to stretch the back, hamstrings, calves, etc.
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It's normal that lifting it from the floor isn't fast, but once the bar is off the ground, it's when you explode. :3
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Alsavier
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« Reply #10 on: December 11, 2011, 12:36:57 AM » |
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Now that you and king have pointed out that "off the floor WILL be slow" I guess I'm not that slow off the floor after all..
Ty for the replies lads I'll look at all these assistance movements.
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Reddave
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« Reply #11 on: December 11, 2011, 03:21:34 AM » |
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At least you are putting it on the floor (lifting a dead weight), rather than stopping it just short like I see a lot. The latter makes the lift much easier and I think less effective (If someone could verify that) due to this elastic effect |
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King Neptune
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« Reply #12 on: December 11, 2011, 03:26:08 AM » |
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Romanian deadlifts are fine, and a good assistance exercise, but the original deadlift, as the name implies, requires that you fully reset between each rep and start each rep from a dead stop. This develops starting strength. It takes about 6 seconds to kill the stretch reflex.
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Alsavier
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« Reply #13 on: December 11, 2011, 04:57:20 AM » |
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At least you are putting it on the floor (lifting a dead weight), rather than stopping it just short like I see a lot. The latter makes the lift much easier and I think less effective (If someone could verify that) due to this elastic effect Yeah don't worry, only been deadlifting about 2-3months but I know how.  |
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Uglok
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« Reply #14 on: December 11, 2011, 04:57:53 AM » |
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Romanian deadlifts are fine, and a good assistance exercise, but the original deadlift, as the name implies, requires that you fully reset between each rep and start each rep from a dead stop. This develops starting strength. It takes about 6 seconds to kill the stretch reflex.
I was under the impression that the elasticity from the stretch reflex lasted more like 1-2seconds, if that. You think we should pause 6 seconds at the bottom of each rep? |
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