06-02-2013, 02:21 AM
Join Date: Apr 2010
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
Because I like to keep shit simple - some basic deadlift help
If you're weak off the floor get your legs stronger. You don't "squat the bar" off the floor, but you need strong quads in order to really be able to move the bar powerfully off the floor.
Your fixings there are lots of Olympic style squats and front squats, along with some slight deficit pulls.
The interesting part here is, if you are weak below the knee, it generally means that you are not generating enough power off the floor to get through that sticking point. So go back to square 1 to get more powerful off the floor.
If your lockout is weak, then build your back so that it can maintain and hold the static position needed to move into lockout. Lots of guys neglect upperback work and feel like doing a shit ton of band pull aparts is enough. It's not.
Barbell and db rows for a lot of volume to get the upperback up to snuff are great tools here. Ditch the straps to get some extra grip work in.
Stiff legs take care of everything you need outside of strength off the floor if you want to get down to it. They blast the hams, erectors, upperback AND lats tremendously.
Last, but not least, stop grinding your deadlifts. Pull explosively. Once the weights start grinding down, you're going to start falling off that deadlift cliff very soon. Be careful with moving into the high percentage stuff because as most people know, the deadlift tends to ramp up very quickly if you start light, but will also fall off very quickly if you don't pay attention to the recovery needed with it.
Stay below 85% of your every day max in deadlifts as you're building that baseline strength for it. Increase your musculature involved in the pull, and work the pull itself with the above things in mind.