Deadlift Tips

Mack

Mack

YourMuscleShop Rep
Looking for deadlift tips, nothing too technical or requiring extra equipment like bands, etc.

Just easy quick practical deadlift tips to increase my PR.
 
V

Vin Deezyzzl

Well-known member
Full body tightness-core, hips, driving feet into the floor, roll shoulders down and back to engage lats, keep them there, lock tris to protect biceps, a bend in the elbow can tear a bicep tendon

Avoid too many training sessions above 85-90 percent, recovery will be shot.

Learn how to "wedge" under the bar, think hips back as you grab ahold of the bar and pull yourself down into position. Anything near your bodyweight and the bar should feel like it's coming off the floor jsut from getting into position and getting tight.
 
Bolan

Bolan

Active member
Vin Deezyzzl said:
Full body tightness-core, hips, driving feet into the floor, roll shoulders down and back to engage lats, keep them there, lock tris to protect biceps, a bend in the elbow can tear a bicep tendon

Avoid too many training sessions above 85-90 percent, recovery will be shot.

Learn how to "wedge" under the bar, think hips back as you grab ahold of the bar and pull yourself down into position. Anything near your bodyweight and the bar should feel like it's coming off the floor jsut from getting into position and getting tight.
Click to expand...


^^^^^ I like it^^^^^
 
Mack

Mack

YourMuscleShop Rep
What I need is a plan to pull 500

My best so far has been 435 (2 Saturday’s ago)

I tried 445 this past Saturday but no go

Pulled 405 x 3 each Saturday

Keep in mind I’m on a legit cruise right now and diet has been a little loose.

January was my “back off and take it easy” month after my hardcore 7 shows year of 2020

I kept pounding hard during the rebound period through December so January I needed a break

Lost about 14 pounds in body weight too

Maybe somebody can post a deadlift program to get me to 500

Again very basic and no powerlifting specific type exercises like bands or off the wall movements to “help” my DL
 
V

Vin Deezyzzl

Well-known member
Mack said:
What I need is a plan to pull 500

My best so far has been 435 (2 Saturday’s ago)

I tried 445 this past Saturday but no go

Pulled 405 x 3 each Saturday

Keep in mind I’m on a legit cruise right now and diet has been a little loose.

January was my “back off and take it easy” month after my hardcore 7 shows year of 2020

I kept pounding hard during the rebound period through December so January I needed a break

Lost about 14 pounds in body weight too

Maybe somebody can post a deadlift program to get me to 500

Again very basic and no powerlifting specific type exercises like bands or off the wall movements to “help” my DL
Click to expand...

My .02 :

Perfecting your form and setup will add pounds so keep working on that aspect. I'd be willing to bet you could pull 500 right now with the strength and muscle you have its jsut a matter of harnessing it.

I'd drop the weight to something you can groove for 5x5 or 3x5 so you get use do moving some weight quickly and efficiently. Slowly add weight to the work sets. Working up in the 90% range is very taxing on recovery. Every 3-4 weeks skip pulling from the floor and hammer at some volume with bent rows, RDLs, etc.

One last thing : STAY TIGHT!!
 
JerBear1980

JerBear1980

Donating Member
I deadlifted every 2 weeks, but of course, ancillary lifts in the meantime. It exhausts a lot of muscles. Too much training will definitely slow progress. I always have at least 10 days between.

And I'm sure you know, but I haven't seen anyone say yet, once the bar is past your knees, focus a bit of energy on pushing your hips forward.
 
W

Wowthefit

New member
Deadlift Basics

1.Walk to the bar. Stand with your mid-foot under the bar. ...
2.Grab the bar. Bend over without bending your legs. ...
3.Bend your knees. Drop into position by bending your knees until your shins touch the bar. ...
4.Lift your chest. Straighten your back by raising you chest. ...
Pull.
 
V

Vin Deezyzzl

Well-known member
JerBear1980 said:
I deadlifted every 2 weeks, but of course, ancillary lifts in the meantime. It exhausts a lot of muscles. Too much training will definitely slow progress. I always have at least 10 days between.

And I'm sure you know, but I haven't seen anyone say yet, once the bar is past your knees, focus a bit of energy on pushing your hips forward.
Click to expand...

Thats true, I like to describe the lockiut as going balls deep, make sure you're driving your heels into the floor and finish by flexing the glutes hard.
 
D

DL711

Member
Off the floor, think long arms, chest up and push your heels through the floor. Lock your knees as the bar passes them. Finish with your glutes, not your low back. As you lock out, think about standing tall and putting your head through the ceiling, rather than leaning back.

This is all general advice. If you are committed to DLing the best you possibly can, post training videos of max or near max effort DLs.
 
B

bigguy555

Active member
I got my deadlift to a weight of 560 at a body weight of 212 at one time. I would do low rep high weight sets once a week. Rep range 5 or lower. Always fully set down no touch and go. Many triples or doubles of the highest weights like at 90%. We also did a lot of rack pulls. We did deficit pulls from like 2” or so. We would have a second day where we did speed work. Lighter weight pulled as fast as humanly possible. We did band work and used chains as well, but you didn’t want those.
 
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