dimel deadlift

[Velkar182]

I am supposed to do dimel deadlifts but I am not sure what they are. As it was explained to me over the phone, I think they are deadlifts that involve moving the hips through the last part of the range of motion at lockout repeatedly. I am not sure if that's correct. Google hasn't helped, so I figure someone here is sure to know.

[RMBros]

Here's a link to some how to vids for PLing - Dimels are included.

http://www.midwestbarbell.com/videos.htm

I got to it through the Fortified Iron site, which is worth exploring:

http://www.fortifiediron.com/invisio...howtopic=24148

[Doc.Sust]

check out www.elitefts.com for the best explanation. dimmels are done using an overhand grip. it focuses on post chain(as usual with all westside exercises)the key is to focus on your glutes. the movement is done by loweing the bar rt below the knee's or at knee level and than balistcally rising to lockout and squeezing the glutes tight, normal rep range is 15.


here is what elite had to say
To perform this exercise, grab a barbell with an overhand grip, hands about shoulder-width apart. Pull the bar up to a standing position.


At this point, arch your back and get your abs tight. Keep the back as arched as possible, push the glutes out, and keep the knees slightly bent. Lower the bar by pushing your body weight back onto your heals while pushing your glutes out. Try to lower the barbell to a position just past the knees. At this point you should feel a tremendous stretch in the glutes and hamstrings.

Raise by contracting your glutes first. At the top of the movement, contract the glutes as hard as possible. Perform the exercise in a ballistic fashion. You want to drop to the midpoint position and explode back to the starting position. This is best trained with moderate weight for sets of 15-20 reps.

Training Mistakes

• Going too low. Make sure to keep the tension on the hamstrings.

• Not pushing the hips and glutes back. This is also to keep the stress on the hamstrings.

• Rounding the back. Keep your back arched to help keep the stress on the hamstrings.

• Using a slow tempo. This movement is designed to be trained fast. You'll begin with a slow tempo and build the speed up with each additional repetition.

[Kärnfysikern]

I have never managed to get this one right

[Doc.Sust]

it isn't one of my favorited, i like SLDL's better

[Kärnfysikern]

yeah I do SLDL's and RDL's like they are going out of style

Since this the op's question is answered Il highjack this thread. Hows things doc? are you competing in PL or just a rec lifter??

[Doc.Sust]

johan, i have to give you my dead routine, i know o promised it along time ago, i just wrote it all out on paper, i will type it out soon and post it here in the lounge,this was the program that took me over 600lbs raw at 181 drug free

[Kärnfysikern]

lol I cant even remember that promise but I would love to read it. Might even try it so I can reach my goal of 240kg@80kg bodyweight this summer!!

shit pulling 600 at 181 drugfree is insanity

[Doc.Sust]

with the rt program anything is possible! tom esieman, drug free and in his late 40's has pulled 760lbs!!!!he is also a vegetarian and trains only 2 days a wk!!!!

[Blown_SC]

I'm interesting in seeing the program as well, Doc.

[Doc.Sust]

give me a few days and i will sum it up hell i can give you an idead now, 10 wk program start at 50% and you work up to 95 % take a wk off and max. wks 1-3 3sets of 3 reps.wks 3-6 3sets of 4 reps(during the first 6 wks pull off a 1- 2inch box) wk 7-8 3sets of 3reps, wk 9 2sets of 2 reps wk 10 one ste of 2 reps. take a wk of and max.

auxillary lifts, performed from wk 1 to wk8. after wk 8 stop all auxillary. auxillary lifts
SLDL
close stance high bar box squats with a pause, or just pause squats if you don't have boxes and shrugs, thats it

for the sldl and the shrugs wk1-wk 3,2-3sets of 8reps using 60-65% of the weight used that day to deadlift.

wk 4-wk 8 2-3sets of reps using 70-75% of the weight used that dday.

follow the samw reps per wk with the high bar squats, percentages may vary here depending on your squat,adjust accordingly as needed, never make it thatit kicks the shit out of you, always leave more in the tank for the next workout.

since this routine i have done many workouts using bands, chains jumostretch platform, partials good mornings, and NOTHING has worked better than this program for me.

program was also used by a drug free liftime master lifter, he has pulled 700+++ multiple times as a open and master lifter at 198lbs. he alters his auxillaries butbasicaly its the same
hope i got it all in here, i did it off the top of my head , any questions ask.