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Old 08-03-2015, 02:27 PM   #1
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Default Question about deadlift lockout.

Heya gang. I love deadlifting. Been strength training for a little over a year. After the first few months of lifting, I basically have been deadlifting heavy once a week for one heavy set of five. I have also in recent months began doing some sort of light pull once a week for 3x5, such as snatch grip deadlifts or stiff leg or whatnot. My deadlift is moving up steadily. I have never failed a deadlift pull yet. Until recently, I have not discovered any particular weakness in the deadlift, such as off the floor, half way up, or lockout etc. However, for my last 1rm attempt, I hit a weak spot for the first time. As I went to lockout, I could not pull my shoulders up and back as I normally do. I got the lockout, but it is as if my shoulders were pulled down as far as they would go....I couldn't budge them an inch, and this is the first time that has happened. So to finally get to the point, my question is, what type of accessory work will strengthen this portion of the lift? I keep my program very basic....the only accessory type pulls other than the 4 big lifts are 1 arm dumbell rows, BB rows, chins, dips, and incline bench. Have lately not been doing BB rows but rather the 1 arm dumbell which I really like so far.

Anyhow, just wondering if anyone else has experienced this, and what assistance lift anyone thinks would strengthen this. Or should I just stick to heavy deadlifts and add a couple of back off sets?
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Old 08-03-2015, 02:34 PM   #2
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It shouldn't be your shoulders and back locking out the deadlift. Focus on doing the following simultaneously.

1) Driving the hips forward, or f*cking the bar.
2) Standing up and driving your head back.

These 2 actions in convert create a powerful lever.

Your shoulders didn't need to bulge. You simply needed to drive your hips forward and squeeze your glutes.

Hope that helps.
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Old 08-03-2015, 02:41 PM   #3
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Ditto on btb's recommendations.

Two other things:

1. A lot of guys pull with an exaggerated spine and lock out position. It should simply be neutral and upright. I'd love to see a vid of your heavy pull to lockout. You may not have the problem you think you have.
2. Some folks will pull strong off the floor and through the knees and subconsciously decelerate the lift near the top.
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Old 08-03-2015, 04:05 PM   #4
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Good suggestions here, but honestly there's no way to nail it down without a video. That would be really helpful in trying to get you situated. I'm with BTB though, your shoulders shouldn't have to do anything other than keep your arms from getting torn off, lol.
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Old 08-03-2015, 04:28 PM   #5
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OK thanks for the tips so far guys. I'll try to get some video up for my next set of five, although the issue should not present itself on that. But I'll try to get my next max attempt also to compare.
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Old 08-03-2015, 06:52 PM   #6
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Any video of a semi-tough pull should work.
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Old 08-03-2015, 08:28 PM   #7
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Bb rows of all sorts will help. George Leeman put out a deadlift assistance video where he talks about being at the lockout portion and if your chest is caved in and down no amount of effort is going to lock it out.

Get your back strong as fck and everything else should fall into place.
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