Partial deadlifters

[Fuel Crusher]

I know we have a few Partial deadlifters aka deadlift lockouts on the board. My question is where do you take the bar from, relative to the knees?

[Tou]

Take the bar at knees' height and you'll have a tremendous lower back workout plus a solid grip workout. Ifyou want to focus only on grip, place the pins of the rack so you move the bar just 2 ro 3 inches.

Most of the time, I work them at knees's heigth. Lockouts help me to stand up faster in the regular deadlift.

[Clayton]

I like to do them from 2 holes on the power rack above my knees.  This way you can pile on the weight and really work your upper back and traps.   I you concentrate on keeping your shoulders pulled back and up you get a good static contraction in the traps.  I usually feel sore for days afterwards.

I feel that my lower back gets enough work from squat, regular deads, and bent rows, so I shorten the range of motion and pile on all the plates the bar will hold.

[Fuel Crusher]

Thanks Tou and Clayton,

I do these for my upper back more than anything, I know exactly what you mean Clayton. For a while now I've been pulling the bar from just below my knees and using a wide grip (from an article on cyberpump). To be honest my knees just got in the way especially on the descent. Tonight I reset my rack so I could pull from just above the knees and it felt much better for what I'm trying to achieve. I perform these after my squats so it also eases off from punishing lower back. I have to admit that I use straps on this exercise, I just couldn't hold the weights otherwise, and I always finish with a couple of timed holds to ease my guilt .

As a follow on question what distance hand spacing do you guys use?

Cheers

FC

[mobsterone]

I'm with Clayton but I don't use straps and like Clayton I agree about the Traps.

What are you other guys lifting?

[Guest 77-1005097254]

Last time i was at the gym i did a session of regular Deadlifts from the floor 3 x 3 x 230 kg, then worked up to a comfortable 320 kg partial deadlift with bar set right at top of kneecaps. I will have to give the lockouts a try!  With my farmers walk implementts i have lifted 2 x 175 kg and held for 18 seconds and 2 x 182 kg and held for 8 seconds both pulled from top of kneecaps ( 22.5" ).  Almost walked 20 feet with 150 kg in each hand on Sunday , i got 16 feet 9".

Fuel Crusher i would recommend that you drop the straps.

Your grip will soon strenghthen. The reason i started grip training in the first place was to prevent dropping a heavy deadlift.

[Faheem Chauhan]

Hey Fuelcrusher.

The last time specialised on the DL, i used 2 types or partials. Taking the bar from just below the knees and taking the bar from just above the knees. Bother give a tremendous grip workout relative to the regular DL however i no longer recommend the version wherby the weight is only lifted 2-3 inches. The lure of lifting tremendous weights, can lead to injury, it did for me. The grip benfit was and still remains enormous but the risk of inujry far out weighs any benefit.

Stick to a slightly reduced range of motion, at most knee height.

Faheem

[Tou]

Drop the straps Fuel Crusher. Sure you want to work your upper back and traps but if you are onthis board, it is because you want to developp a strong grip. DL lockouts blast the hand very hard.

Mobsterone, at knees' height, I pulled 375 kg yesteray. My best DL lockout with 3" ROM is 430 kg. I want to break the 1000 pounds this year.

[Fuel Crusher]

Well up until around 4 months ago I used straps alot, on all my pulling movements. This is now the only exercise I need them on. And unfortunately on this I do need them, if I didn't strap on this would become totally a grip exercise because the weight I'd have to drop to wouldn't hit my traps. I'm working very hard on improving my grip and spend roughly the same amount of time on grip as I do on my regular work. I'm sure one day I'll be able to ditch them for good .

So when you guys are pulling these massive weights without straps are you using an overhand grip or alternate grip, I'd probably manage with an alternate grip but have never been too keen.

Appreciate all the input.

FC

[Guest Askalas]

I do partial deads too for a little variation now and then and I almost always pull from right at the knee.  As for hand positioning I use an alternating grip (switching the hands each set) and my width is the same for normal deadlift.  FC, I know you want to drop the straps but have difficulty holding onto the bar.  Do you use chalk?  If not try that your next workout, you'd be suprised how much it helps.

Tou, hope you get to 1000lbs soon, that is awesome.  Myself, I'm hoping to get 500lbs from the knee in about a month.  My best so far is 485lbs for 3 reps.  500 is close!  Yeah, these give a great back workout, although I am sore afterword for a few days I feel thick as a brick!

[Rick Walker]

I do lockouts at a height just below my knee caps-any higher and I feel like the bend in the bar keeps me from pulling it more than a few inches.

Also, I alternate weeks-one week i do lockouts and the next I pull while standing on a 5 inch box.  I NEVER do regular pulls unless I compete.  This style of training has added hundreds to my pulls.

I am now training for strongman so i think the pulls off the box will help me lift odd objects better.  I have a better ROM and I am stronger off the ground-

Rick Walker :hehe

[Fuel Crusher]

Ok I've been thinking about this alot since I started the thread, and I've decided that next workout I'll have a go without the straps.

After my 20 rep squats I generally do 3 sets of 10 reps in short rest-pause style, here's a link to a description http://www.cyberpump.com/training/trainhard/wgpdl.html

If I drop the straps I'll have to go to an alternating grip and narrow the distance a few inches. I also thought it might be an idea to reverse my grip each rep during the set, what do you all reckon?

FC

[Tou]

Fuel Crusher,

you need a LOT of chalk to do heavy partial deads. Dropping the straps is the best thing you can do. It will be tough at first but in no time, you'll get tougher hands. To lift a maximum weight, you have to narrow the stance. I lift with a stance just a little bit wider than shoulders. And last, use an alternated grip. You can reverse your grip but I would do it at each workout, not in a set. I tried to reverse my grip but I can't lift as much. I use the same alternated grip on all my deadlifts, regular or lockouts. My right hand is a lot stronger but my forearms are equal and my back is symetric.

[Guest Hairyporkchop]

Rick,

How much less do you use off the 5" block as opposed to your regular max DL? I think I may try this myself. The partials will help my grip and the pulls off the blocks will help increase my strength off the floor. Also, a question for everyone: what set and rep range do you normally work in? Thanks.

[mobsterone]

1. 2-3 inch range - I too have the bar bending problem.

2. Alternating grip

3. Sets of 3 until last couple then sets of 2 x 1.

Max lift last weekend was 440 kilos - I wanna 1000 as well!

[Clayton]

No to sound like a wimp, but I use straps when I do this lift.  When I reverse my right hand, I don't like the "twisting" feel I get in my lower back.  And I just can't seem to get comfortable with my left hand reversed, it throws me all out of the groove.

Usually I do singles, adding 50, or 100 pounds each jump.  If I feel like using less weight and a longer range of motion, I do sets of 5.  I don't really have any special reason for these numbers, it's just what I like to do.  

When it gets hard to hold the bar overhand, I make 1 more jump, so I can barely hold it, then break out the straps.

But, sometimes I don't use straps just to proove to myself that I'm still tough.

[Guest Askalas]

For partial deads usually I do sets of 5 reps until I get over my max deadlift.  After that it's 3's until I hit the top weight I am working for.

I like the tip on pulling off a 5" block, thanks Rick.  I may give this a try for a few months and see how it works.

Although bar bending can be a problem I LOVE seeing that!

Does anybody pull sumo style in regular or partial deadlifts?  Just wondering

[Rick Walker]

HPC- You have to use a lot less weight until you get used to the movement.  The initial instinct is to use all back due to the extremes you have to lower yourself but trust me, getting your butt way down and getting lllloooowwww will help 10 fold in the long run.  I have pulled 600+ regular and right now I am up to triples with 500 and it is HARD!!  So I would say start with atleast 150-200 pounds below your normal max and give it a go.  Going too heavy to quick will cause injury.  So get your form down then rock and roll!

Another quick point to all those trying this lift.  I find that 5 inches puts my feet at a height just below the bar.  Actually, I cant roll the weight right against my ankles because it hits the tops of my feet so I must start the pull with the bar an inch or so away from my legs.  This could also be bad for the back.  

ALSO: MAKE SURE YOU HAVE A SOLID GRIP ON THE BAR AND DONT DROP IT CAUSE IF YOU DO, YOU MAY HAVE A SERIOUSLY BAD DAY!!!! (ie. crushed feet)

Good luck-

Rick Walker :hehe

[Guest Hairyporkchop]

Thanks Rick and everyone else. I hit a PR today of 375 lbs from the floor. I use a hook grip and until recently was having a problem holding the bar at 360 or so. I've been hitting the grippers hard and was a hair from closing the #2 with my right hand last Friday. My grip today was no problem. Looking foward to trying the regimen Rick is using. Hopefully my DL will go up AND I'll finally close that pesky #2.

[Guest Never2Heavy]

For what it’s worth…

I do my partial deads with IronMind “Eagle Loops”.

I will use various fingers and set the bar at various heights.

Great grip work that also benefits my traps and lower back.

Later,

Mike

[mobsterone]

I did 455 kilos (1001 pounds) today - see the Rolling Thunder thread. As soon as the films developed I'll send a copy to wanna for the gallery

[Tou]

Excellent lift Mobsterone !

[crushjunior]

How does the bar look (now) mobsterone? I did 675 lbs for 4 but did them fast and I bent the bar. I don't think the gym people like me anymore. What's your best full range deadlift? Looks like you should be able to do 700 lbs.

[mobsterone]

It is ever so slightly bent but for about $140.00 (£100) I can buy a 700 kilo (1440 pounds) rated bar direct from Hamptons/Bodypower/Pullums etc. I may also need to get myself some 50 kilo (110 lb) plates. That said I may take it easy for a week or 2

AS for full range see other posts from yesterday

[Fuel Crusher]

Jeez there's some massive lifts going on on this board, makes me feel positively weak   . Any how I did my next w/out with partials in earlier and like I promised myself to, I didn't use straps. I upped the weight 5kg so as to keep in my cycle, narrowed my hand distance (i was using wide grip) and did the first set with a normal palms back grip, ok. Next set I used an alternate grip and for my third set I switched to the opposite.

To be honest it felt like a grip workout rather than the upper body exercise I like it to be, my grip held ok but my forearms got quite tired, realy threw me off my thick handle DB work that followed. Dunno if it were the fact that my attention was drawn to my grip or the fact that an alternate grip worked my traps different but my upper back felt great as though I'd hardly worked it, could also have been the narrowing of the hand placement.

Jury's still out on this one.

FC