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Old 02-27-2014, 11:44 AM   #1
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Default Deadlift lockout fail: How to strengthen glutes

I need to hammer my glutes in the coming month. I recall Bret Contreras having some kind of routine to this effect.

Does anyone have a rundown and or something that worked for them? I'm unable to find his actual strengthen glutes(not hypertrophy) routine. My ass is already bigger than Kim K, but still my sticking point strength wise.

I also don't have a reverse hyper to do single leg glute presses.
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Old 02-27-2014, 12:12 PM   #2
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Why not perform Rack Pulls at or just below the knee?
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Old 02-27-2014, 12:17 PM   #3
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Dimel deadlifts, and deficit deadlifts are my advice. What worked best for me (im 6'4) was doing paused front squats but I think thats due to my height.
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Old 02-27-2014, 12:18 PM   #4
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I do Bill Starr 5x5, Deadlifts wednesday to a 5rm, +2.5% each week.

What would a wise choice for heavy rack pulls be(I do those for 3x8 for assistance sometimes) to not fuck with my progress?

EDIT I forgot about Dimels. Some great ideas here....but yea: what's a wise % or exercise rotation scheme going to be given my pretty rigid progression plan?

I put up a pretty gay video of my current failure in my training log if you guys would like to look. I did deficits on those, but wasn't nearly heavy enough.

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Old 02-27-2014, 12:36 PM   #5
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I've never experienced issues with my lockout, and this is I think that is the case: Lots of squats, good mornings, and making sure I always drive my hips into the bar as hard as I can, no matter the weight. With Swede, I believe paused squats have helped too.

Obviously, you're squatting quite a bit now with the Bill Starr routine. I believe I've read before that a problem at lockout has to do with weakness in the traps too.

These are all things to look in to, and I hope you can fix it.
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Old 02-27-2014, 12:40 PM   #6
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Quote:
Originally Posted by Davis View Post
I've never experienced issues with my lockout, and this is I think that is the case: Lots of squats, good mornings, and making sure I always drive my hips into the bar as hard as I can, no matter the weight. With Swede, I believe paused squats have helped too.

Obviously, you're squatting quite a bit now with the Bill Starr routine. I believe I've read before that a problem at lockout has to do with weakness in the traps too.

These are all things to look in to, and I hope you can fix it.
Thanks! Haven't done good mornings in a long while.
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Old 02-27-2014, 05:36 PM   #7
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Glute Ham Raises and Barbell Lunges work for me.
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Old 02-27-2014, 05:39 PM   #8
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Have a look at your starting position as well. As Mark Bell says: "You finish as you start." If you are rounded over at the bottom, you will lock your legs early and struggle to get your hips through.
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Old 02-27-2014, 07:14 PM   #9
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Quote:
Originally Posted by xenomorph8472 View Post
I need to hammer my glutes in the coming month. I recall Bret Contreras having some kind of routine to this effect.

Does anyone have a rundown and or something that worked for them? I'm unable to find his actual strengthen glutes(not hypertrophy) routine. My ass is already bigger than Kim K, but still my sticking point strength wise.

I also don't have a reverse hyper to do single leg glute presses.
Wide stance leg presses (deep) really did the trick for me.

Post up a video of your deadlift if you can. Maybe there is a technique flaw?
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Old 02-27-2014, 07:15 PM   #10
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Quote:
Originally Posted by Davis View Post
I believe I've read before that a problem at lockout has to do with weakness in the traps too.
Absolutely. Upper back strength is huge for finishing deadlifts.
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