summersretreat Posted January 16, 2011 Share Posted January 16, 2011 Hello all, I was wondering if anyone could help me out with a question regarding deadlifting. When I fail on an attempt, it always seems to be a couple of inches off the floor. So what muscles or exercises would be good for me to strengthen that portian? Would it be lack of leg power? Lower back? Would deadlift lockouts be the answer? I'm still progressing nicely on my deadlifts in the 5-6 rep range, it's just my one rep max I'm refering to. Look forward to hearing some feedback! Quote Link to comment Share on other sites More sharing options...
strongman2332 Posted January 16, 2011 Share Posted January 16, 2011 Just go lighter and get more repetitions per week. You wanna get stronger at deadlifting? simply deadlift Quote Link to comment Share on other sites More sharing options...
hiteck88 Posted January 16, 2011 Share Posted January 16, 2011 As long as you are progressing on your reps and your form is strict, i see no point in altering your training. There is no need to max out often, it it dangerous and unproductive. A healthy back isn't built with max-attempts. Good luck! Chris Quote Link to comment Share on other sites More sharing options...
Bill Piche Posted January 16, 2011 Share Posted January 16, 2011 As long as you are progressing on your reps and your form is strict, i see no point in altering your training. There is no need to max out often, it it dangerous and unproductive. A healthy back isn't built with max-attempts. Good luck! Chris Very true here! Especially this one: A healthy back isn't built with max-attempts. Quote Link to comment Share on other sites More sharing options...
djukac Posted January 16, 2011 Share Posted January 16, 2011 Try deficit deadlifts Quote Link to comment Share on other sites More sharing options...
Stew Posted January 16, 2011 Share Posted January 16, 2011 what's worked for me in the past is to note my sticking point and then train deadlifts starting from my sticking point, IE my sticking point is just below the knee so I put the bar in the rack and pull from just under the knee this is harder as you have no momemtum and forces you to get stronger through the weak point rather than just increase mometum off the floor to compensate. Quote Link to comment Share on other sites More sharing options...
Bill Piche Posted January 16, 2011 Share Posted January 16, 2011 One other thing....get your leg strength up and your deadlift will typically follow. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 16, 2011 Share Posted January 16, 2011 When I was at my strongest at pulling I only did 1 set of 5 per week but I squatted 3 days per week hard. Quote Link to comment Share on other sites More sharing options...
summersretreat Posted January 17, 2011 Author Share Posted January 17, 2011 Ok thanks for all the tips everybody! I'm going to try partial deadlifts in the rack starting at my weak point. I've only done that once so maybe that will make a difference! I also back squat and front squat once a week Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted January 17, 2011 Share Posted January 17, 2011 I don't think anyone has answered your question, or maybe I read your post wrong, but if you're asking what muscles are used on that first part of the lift... I've read numerous times that a weak "off the floor" part means weak hamstrings. Weak locking out means the glutes needs more work. I don't see how knowing this would help anyways :tongue Quote Link to comment Share on other sites More sharing options...
Magnus Posted January 17, 2011 Share Posted January 17, 2011 I don't think anyone has answered your question, or maybe I read your post wrong, but if you're asking what muscles are used on that first part of the lift... I've read numerous times that a weak "off the floor" part means weak hamstrings. Weak locking out means the glutes needs more work. I don't see how knowing this would help anyways :tongue Different people will have different things that improve their speed off the floor. Matt Kroczaleski said heavy rack pulls improved his speed off the floor, but not his lockout, ironically. Quote Link to comment Share on other sites More sharing options...
MustangRichard Posted January 18, 2011 Share Posted January 18, 2011 posterior chain Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted January 19, 2011 Share Posted January 19, 2011 I have probably the slowest deadlift speed known to man. I don't have access to bands to use for speed work. Any recommendations on increasing my pulling speed? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 19, 2011 Share Posted January 19, 2011 Drop the weight on every other pull day to 50-60% and pull 5-6 sets of doubles as fast as good form will allow is one option. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted January 20, 2011 Share Posted January 20, 2011 I will implement this on my deadlift day. Thank you for the input! Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted March 24, 2011 Share Posted March 24, 2011 My deadlift speed has indeed improved. I got my goal of 405 and on a good day I might say I could get 420. I want to start implementing deficit pulls. I'll be using plates under my feet for the deficit. What is a good deficit height to start from? I'm thinking one or two 25 pound plates under each foot. Suggestions? Quote Link to comment Share on other sites More sharing options...
Sher Posted March 24, 2011 Share Posted March 24, 2011 Try a 4" box if you have one. Both RJ and some of the guys in our gym have done well with that. Quote Link to comment Share on other sites More sharing options...
blueviper42 Posted March 24, 2011 Share Posted March 24, 2011 (edited) I don't have a box to use, so that's why I have to use 25 pound plates. 4" sounds about right, I'll try to get a stack around that number. I think I may start to include rack pulls too. How heavy should I do deficit pulls? For instance, a typical work set in deadlifts for me would be 375 for 2-3 reps. If I'm feeling froggy maybe 385-395 for 2-3. What should I use for deficit pulls? Edited March 24, 2011 by thewalrus Quote Link to comment Share on other sites More sharing options...
barbe705 Posted March 24, 2011 Share Posted March 24, 2011 I don't have a box to use, so that's why I have to use 25 pound plates. 4" sounds about right, I'll try to get a stack around that number. I think I may start to include rack pulls too. How heavy should I do deficit pulls? For instance, a typical work set in deadlifts for me would be 375 for 2-3 reps. If I'm feeling froggy maybe 385-395 for 2-3. What should I use for deficit pulls? I remember reading someplace that deficit pulls should be more of a volume than a max effort exercise. I had good luck with them going 5x5 as my first exercise for a while Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 24, 2011 Share Posted March 24, 2011 I don't have a box to use, so that's why I have to use 25 pound plates. 4" sounds about right, I'll try to get a stack around that number. I think I may start to include rack pulls too. How heavy should I do deficit pulls? For instance, a typical work set in deadlifts for me would be 375 for 2-3 reps. If I'm feeling froggy maybe 385-395 for 2-3. What should I use for deficit pulls? I remember reading someplace that deficit pulls should be more of a volume than a max effort exercise. I had good luck with them going 5x5 as my first exercise for a while +1. One item I know that has the potential of being an issue with these is making the deficit more than your flexability can handle causing the back to round to make up for the distance that your hips can't sink into. I'd suggest to raise the blocking a bit at a time to ensure being able to sink in there properly. Quote Link to comment Share on other sites More sharing options...
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