Rich's powerlifting log
10-03-2020
, 11:40 AM
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Thanks Cha. I'll work on the stance. My time at the bottom is me going through a checklist of all the things I need to do for the lift (tighten core, push lats down, pull the slack out the bar, etc.). Hopefully it will be second nature soon.
I wish I had the 405 on video too. I'll try to record some work sets.
I wish I had the 405 on video too. I'll try to record some work sets.
Do that mental checklist at the top before you bend down to grab the bar. Once you grab the bar, think squeeze hard and pull with everything you've got.
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I moved my grip in, gripping the bar about a finger width outside the start of the knurling, adjusting my stance accordingly. It felt strange and off-balance at first, but I got into the groove after a few sets. I had eight triples scheduled, so there was plenty of practice to be had (it was supposed to be eight 345 lb triples, but I unintentionally had 355 lb on the bar for the first set). I thought I'd have to drop weight, as I've never deadlifted with such a narrow stance, but I got into it fine. As you can see by the video, I wasn't struggling to complete the triples. I have some work to do on form, of course, but it felt natural.
I started lifting back in high school, but I had a back injury when I was 18 that was compounded a few years later. Neither was weightlifting-related, FWIW. So, even though I was bench pressing well, I never got into conventional deadlifts back then at all. When my back was okay, I stuck to sumo (and leg presses when it wasn't), eventually getting to 500 lb, with a competition max of 445 lb. Nothing to write home about there. It got worse and I had to have surgery for a herniated disk (six months after surgery for a ruptured pec, making for a less than fun year). I eventually got into conventional deadlifting, but it's been a work in progress.
I started lifting back in high school, but I had a back injury when I was 18 that was compounded a few years later. Neither was weightlifting-related, FWIW. So, even though I was bench pressing well, I never got into conventional deadlifts back then at all. When my back was okay, I stuck to sumo (and leg presses when it wasn't), eventually getting to 500 lb, with a competition max of 445 lb. Nothing to write home about there. It got worse and I had to have surgery for a herniated disk (six months after surgery for a ruptured pec, making for a less than fun year). I eventually got into conventional deadlifting, but it's been a work in progress.
Most important for your back imo is how you are finishing the lift. When you lock out, think about standing tall at the top and finish with your hips by squeezing your glutes with everything you've got, rather than pulling back with your low back.
At the start of the lift, take just a split second to get your hips back a bit farther and get all the slack out of the bar before you pull hard. Everything in your body should be super tight before the bar leaves the floor. You should feel an uncomfortable tightness in your hamstrings right before the pull when you get this right.
When you get both of these things right, you should feel little or nothing in your low back during or after DLs.
10-04-2020
, 12:20 AM
On this point, execution is far easier with a narrow stance. I didn't find myself overthinking the lift in the latest video I posted (the delay there was because my stance was slightly wide and I had to adjust it). It will take practice, of course, to optimize.
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That weight looked easy and that form is not bad, but there are a couple things to work on.
Most important for your back imo is how you are finishing the lift. When you lock out, think about standing tall at the top and finish with your hips by squeezing your glutes with everything you've got, rather than pulling back with your low back.
Most important for your back imo is how you are finishing the lift. When you lock out, think about standing tall at the top and finish with your hips by squeezing your glutes with everything you've got, rather than pulling back with your low back.
Quote:
At the start of the lift, take just a split second to get your hips back a bit farther and get all the slack out of the bar before you pull hard. Everything in your body should be super tight before the bar leaves the floor. You should feel an uncomfortable tightness in your hamstrings right before the pull when you get this right.
When you get both of these things right, you should feel little or nothing in your low back during or after DLs.
When you get both of these things right, you should feel little or nothing in your low back during or after DLs.
10-04-2020
, 10:12 AM
Quote:
Thanks for taking the time to watch and provide input Cha.
On this point, execution is far easier with a narrow stance. I didn't find myself overthinking the lift in the latest video I posted (the delay there was because my stance was slightly wide and I had to adjust it). It will take practice, of course, to optimize.
On this point, execution is far easier with a narrow stance. I didn't find myself overthinking the lift in the latest video I posted (the delay there was because my stance was slightly wide and I had to adjust it). It will take practice, of course, to optimize.
You're pretty close, but not quite there. It will feel different in a good way when you get there.
