deadlift...what am I missing?

**tempest818** · 09-13-2015, 10:51 PM

Hello All. What would cause the weight to be easy to tear off until rightttt at the knees but completely stall there and not budge an inch? Considering my form is good... my feet tend to be close along with my grip...I feel it gives better leverage and puts a little more emphasis on my quads which are a relatively strong.. when the feet are close...or I'm just ****in crazy and need to stop working out. Anyhow, would love input...someone told me barbell rows, but I do them alott. My traps however, nonexistent.. maybe that's why? I also cant drive my hips out once the bar is up, like my hips are stuck. Hmm

**Khazima** · 09-14-2015, 03:41 AM

If you're not a round back puller try strengthening your hamstrings and glutes, especially your glutes so you can get those hips through. Lots of kettle bell swings, deadlifts, glute ham raise and hyperextensions. If you are a round back puller then really try build those traps and upper back muscles so you can straighten your back out towards lockout, lots of power shrugs, strict shrugs and rows.

Also, try lots of deficit pulls and block pulls, deficit pulls because it'll teach you to continue to blast through that sticking point and block pulls to overload that portion of the movement.

**tempest818** · 09-14-2015, 11:45 PM

Hey Khaz, today I did rack pulls for 415 , 5 times...so I assume my lower back is strong enough for the measly 385 I'm getting stuck at. Is this true? I did deficit pulls at 225 , 10 times...was difficult after rack pulls but I felt that at times when it got harder, I tried to do the next rep much faster and the weight went up easier...is it maybe because I'm exhausting myself by not pulling fast enough?

**Khazima** · 09-15-2015, 12:10 AM

Your rack pull strength is to be expected with your deadlift, focus on deficits and pulling as fast as possible as well as building your glutes and it should help blast through the sticking point.

**tempest818** · 09-15-2015, 12:26 AM

Okay so I'll focus more on the deficit pulls, glutes and hammies. Will add GHRs, good mornings and SLDL to the arsenal. I honestly think I'm not eating enough to progress especially on this dam cut but 385 is trash and I should hit that with a broken leg.

**almostgone** · 09-15-2015, 07:16 AM

Originally Posted by tempest818

Hello All. What would cause the weight to be easy to tear off until rightttt at the knees but completely stall there and not budge an inch? Considering my form is good... my feet tend to be close along with my grip...I feel it gives better leverage and puts a little more emphasis on my quads which are a relatively strong.. when the feet are close...or I'm just ****in crazy and need to stop working out. Anyhow, would love input...someone told me barbell rows, but I do them alott. My traps however, nonexistent.. maybe that's why? I also cant drive my hips out once the bar is up, like my hips are stuck. Hmm

Make sure you aren't starting your movement by pulling with your arms in the manner you would with b'bell rows. That gets it off the ground, but once the arm pull gives out and your back is picking up the load, you can stall out. Nothing wrong with throwing in pull throughs using a heavy band tied to the base of a monolift or rack, weighted hyperextensions, or reverse hypers if you have access to a good reverse hyper machine to help strengthen up glutes, lower back, hips, and hams.
Not sure I understsnd the part about b'bell rows and traps. I get better results on traps via front and rear b'bell shrugs and d'bell shrugs from the side.
Just a thought. Hope you get things squared away to your satisfaction.

**The Deadlifting Dog** · 09-15-2015, 07:57 AM

In the conventional deadlift...
Generally people who are fast off the floor but weak up top are pulling with a rounded back or shoulders.
Are you locking your scapula by flexing your lats? (Think about putting your scapula into your back pockets.)
Are you using too much leg drive and ending up with a really forward shin angle?
Does your ass shoot up before the weight leaves the ground?

**tempest818** · 09-15-2015, 06:26 PM

I meant to say that ive started doing my BB rows and compound back work as alot have said that they aid in the top portion of the movement. I was also told that traps play a role too and i wasnt hitting them nearly enough. :/

DL Dog, ive tried to squeeze my shoulder blades but it feels wierd,,, and forced and unnatural, so i like to keep my shoulders to my sides at all times and not even slouched forwards. I lock them to the side. I use enough leg drive to get the bar above or at the shin to where i can pull the rest with my back, hard to explain. Also, what position should my rear end be in relation yo the floor? Paralell to floor or pointing at it (diagonal back or back paralell to floor).

**tempest818** · 09-15-2015, 06:29 PM

And no my ass doesnt shoot up...i stand in front of bar, hands to sides and do a hip hinge until i can grab bar. Come to think of it, it might be that i stand a little far from the bar or let it swing out in front of me. I try to stand an inch away and do hip hinge though.

**Khazima** · 09-15-2015, 07:39 PM

Originally Posted by tempest818

I meant to say that ive started doing my BB rows and compound back work as alot have said that they aid in the top portion of the movement. I was also told that traps play a role too and i wasnt hitting them nearly enough. :/

DL Dog, ive tried to squeeze my shoulder blades but it feels wierd,,, and forced and unnatural, so i like to keep my shoulders to my sides at all times and not even slouched forwards. I lock them to the side. I use enough leg drive to get the bar above or at the shin to where i can pull the rest with my back, hard to explain. Also, what position should my rear end be in relation yo the floor? Paralell to floor or pointing at it (diagonal back or back paralell to floor).

You should be pushing and pulling as hard as possible for the entire movement, this will help maintain the speed of the movement.

**Splifton** · 09-16-2015, 08:04 PM

Like Khazima said about trying deficit dead lifts. It will substantially increase the amount of load that is put on your posterior chain as a whole. Also allows an increase in range!

I try to control the extent at which I lower the barbell so as to not bounce the weight and greatly emphasize the spinae erector and the ability to maintain spine neutrality.

You can also switch it up and try straight legged deadlifts or occasionally I do one foot dumbbell straight legged deadlifts to really bring in the need to maintain proper stability.

**bloodchoke** · 09-16-2015, 09:53 PM

Originally Posted by tempest818

Also, what position should my rear end be in relation yo the floor? Paralell to floor or pointing at it (diagonal back or back paralell to floor).

Reach down and grab the bar. Straighten your back, lock your shoulders, then move your ass until your shins are perpendicular to the floor. Your ass should be in the right spot, then. Gently lift the slack out of the bar, then I left my toes off the floor (keeps you from rolling forward), make sure that your head isnt back, looking up (you want a neutral spine throughout). Keep the back and shoulders secure and stand up and push your hips forward.

**tempest818** · 09-17-2015, 11:40 PM

Okay, i think i have my form down but the problem probably lies in my nutrition and training...im on a cut and at shit calories and i deadlift heavy atleast once a week. Im gonna cut deadlifts to once every two weeks, and on the week i dont do deads ill do deficits and rack pulls. I tried again the other day but i felt shot and could hardly rip the weight , it was pathetic.

**Buster Brown** · 09-18-2015, 07:23 AM

Originally Posted by tempest818

Okay, i think i have my form down but the problem probably lies in my nutrition and training...im on a cut and at shit calories and i deadlift heavy atleast once a week. Im gonna cut deadlifts to once every two weeks, and on the week i dont do deads ill do deficits and rack pulls. I tried again the other day but i felt shot and could hardly rip the weight , it was pathetic.

That's a good plan. Your just not going to have the strength on a cal def so change up your strategy like you outlined and don't stress about the strength loss now.

**NACH3** · 09-18-2015, 07:57 AM

Originally Posted by bloodchoke

Reach down and grab the bar. Straighten your back, lock your shoulders, then move your ass until your shins are perpendicular to the floor. Your ass should be in the right spot, then. Gently lift the slack out of the bar, then I left my toes off the floor (keeps you from rolling forward), make sure that your head isnt back, looking up (you want a neutral spine throughout). Keep the back and shoulders secure and stand up and push your hips forward.

Also, a good way to know if your keeping a nutreul spine throughout is to have a 3 point contact(w/your head(chin tucked)/back(middle)/and a$$)... If you have a training partner have him get a stick or straight piece of pipe - lay it across your back hitting all points b4 the lift and on the eccentric part is where most people get out of alignment...

This will tell you if your keeping your form throughout or if your head is coming untucked or back is rounding out etc