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510 deadlift @ 155lbs bw

Did this right after my deadlift circuit with 3x3 405lbs w/ elitefts medium bands. Definitely a shocker switching from bands to regular pulls in the same session!!

Need to work setting up with hips lower, but flexibility is an issue :frowning:

Nice work, way to fight through! Definitely could work on getting the hips lower and keeping the torso more vertical. Don’t forget to think about dropping your balls on the bar haha. It looks to me like the lift would be easier if you could tweak that, you’d be able to use your glutes more and be faster to lockout. Definitely a great lift though. You also look pretty fucking huge for 155 haha, that’s awesome.

[quote]N.K. wrote:
Nice work, way to fight through! Definitely could work on getting the hips lower and keeping the torso more vertical. Don’t forget to think about dropping your balls on the bar haha. It looks to me like the lift would be easier if you could tweak that, you’d be able to use your glutes more and be faster to lockout. Definitely a great lift though. You also look pretty fucking huge for 155 haha, that’s awesome. [/quote]

I don’t know that you need to necessarily lower your hips a ton (high hips = better hamstring involvement = speed off the floor). The shaking near the top is either an inability to activate the glutes or simply weak ones (relative to the start of your pull–I tend to think this is more your issue since you could have locked your hips out a little more than you did and that you are getting plenty of starting/hamstring work from your banded pulls).

If it is an activation issue, an inch or so lower starting stance might be the answer. It’s about finding the stance that is optimal for your build. Just remember, the lower you squat to get to the bar, the stronger your hamstrings must be to move the same weight off of the floor from a higher stance. Also, that is another inch or two farther you end up having to pull the bar.

after going back and watching again, if you’ll notice, the bar doesn’t actually move until your hips drift up a bit. I’m sticking with my first thought–get after those glutes! Also–have you ever considered pulling conventionally? Your long legs and relatively shorter torso is a classic type for conventional pulling. I don’t know your background or how long you’ve been using sumo, so that’s purely curiosity on my part.

p.s. nice lift!

wow u look much bigger than 155 its unreal…
strong but i am tired of seeing sumo deadlift in every damn clib
conventional is superior its not coincidence strongest deadlifters do it that way
I just feel that sumo with its shorter range of motion doesnt compare at all

[quote]l-bomb10 wrote:

[quote]N.K. wrote:
Nice work, way to fight through! Definitely could work on getting the hips lower and keeping the torso more vertical. Don’t forget to think about dropping your balls on the bar haha. It looks to me like the lift would be easier if you could tweak that, you’d be able to use your glutes more and be faster to lockout. Definitely a great lift though. You also look pretty fucking huge for 155 haha, that’s awesome. [/quote]

I don’t know that you need to necessarily lower your hips a ton (high hips = better hamstring involvement = speed off the floor). The shaking near the top is either an inability to activate the glutes or simply weak ones (relative to the start of your pull–I tend to think this is more your issue since you could have locked your hips out a little more than you did and that you are getting plenty of starting/hamstring work from your banded pulls).

If it is an activation issue, an inch or so lower starting stance might be the answer. It’s about finding the stance that is optimal for your build. Just remember, the lower you squat to get to the bar, the stronger your hamstrings must be to move the same weight off of the floor from a higher stance. Also, that is another inch or two farther you end up having to pull the bar.

after going back and watching again, if you’ll notice, the bar doesn’t actually move until your hips drift up a bit. I’m sticking with my first thought–get after those glutes! Also–have you ever considered pulling conventionally? Your long legs and relatively shorter torso is a classic type for conventional pulling. I don’t know your background or how long you’ve been using sumo, so that’s purely curiosity on my part.

p.s. nice lift!

[/quote]

I will definitely use some of this advice in my next session. I think a big reason for my shitty setup was just that my system was taxed from the bands. Ive always pulled sumo as my quads are relatively weak in comparison, Ive got a 405x3 squat fwiw.

[quote]ronald1919 wrote:
wow u look much bigger than 155 its unreal…
strong but i am tired of seeing sumo deadlift in every damn clib
conventional is superior its not coincidence strongest deadlifters do it that way
I just feel that sumo with its shorter range of motion doesnt compare at all[/quote]

Yeah everyone says I look about 170/180ish

last week
https://sphotos-a.xx.fbcdn.net/hphotos-prn1/550320_145573425623821_1526818278_n.jpg

Im not here to debate the methodology of pulls, w/e helps me pull the most weight in a comp. is going to be the form I use

Holy shit dude your 155… How tall are you

I’m jealous of your upper back.

Nice pull, too. I wouldn’t work on bring your hips lower, really. Much lower and you’ll be doing a squat.

To be honest, I think it’s your upper back starting position. Since you’re raw, it shouldn’t be TOO hard to do, but it’ll take some work and getting used to.

Your DL form and mine is the exact same, lol.

If you watch your bar path once you get it above your knees, you pull back with your right side much harder, which pushes the left side of the bar out in front of you - which, as you know, is terrible. If you pay close attention to the last half a second of your lockout, you’ll see the bar on your left drift back towards you (because it had been pushed out before.)

What to do: I’m not entirely sure, hah. I do think hungry4more’s onto something with his heavy BB rows for a strong lockout. I think if you get your lats strong enough to keep the bar against your quads the whole way from your knee to lockout, you’d smash that 510.

As for your upper back starting position, try this:

Before you drop down to grab the bar, shrug your shoulders up, then pull them back, then pull them down with your lats. You should have your arms hanging at your sides, but with them “sitting” in your lats. Without moving your upper body from that position, drop your hips until you can grab the bar and go. If you do it successfully, you’ll keep the bar against your body throughout the whole movement. It’s just weird getting used to, haha.

[quote]logancincp wrote:
Holy shit dude your 155… How tall are you
[/quote]

5’7

https://sphotos-b.xx.fbcdn.net/hphotos-ash3/555039_10151623492255120_89807179_n.jpg

[quote]rrjc5488 wrote:
I’m jealous of your upper back.

Nice pull, too. I wouldn’t work on bring your hips lower, really. Much lower and you’ll be doing a squat.

To be honest, I think it’s your upper back starting position. Since you’re raw, it shouldn’t be TOO hard to do, but it’ll take some work and getting used to.

Your DL form and mine is the exact same, lol.

If you watch your bar path once you get it above your knees, you pull back with your right side much harder, which pushes the left side of the bar out in front of you - which, as you know, is terrible. If you pay close attention to the last half a second of your lockout, you’ll see the bar on your left drift back towards you (because it had been pushed out before.)

What to do: I’m not entirely sure, hah. I do think hungry4more’s onto something with his heavy BB rows for a strong lockout. I think if you get your lats strong enough to keep the bar against your quads the whole way from your knee to lockout, you’d smash that 510.

As for your upper back starting position, try this:

Before you drop down to grab the bar, shrug your shoulders up, then pull them back, then pull them down with your lats. You should have your arms hanging at your sides, but with them “sitting” in your lats. Without moving your upper body from that position, drop your hips until you can grab the bar and go. If you do it successfully, you’ll keep the bar against your body throughout the whole movement. It’s just weird getting used to, haha.

[/quote]

I am really glad you pointed that out. I’ve noticed it in other lifters but never noticed it in myself, I will def. try to correct it. I’m always in awe of Nate’s heavy bb rows but I’d most likely do them with a smith machine MD style. I have an APF meet in June which Im hoping for a 530ish/540 pull, get a total to qualify me for Raw unity

One thing a I type this, I have noticed I have been shying away from my shins as I pull, Im going to consciously keep the bar close to my body and see if that corrects it

Congratulations on the great pull!

Great job! Jacked as fuck for 155.

Wow, I’m only slightly taller than you, and your physique is kind of what I am aiming for. Glad to see I am not so far away weight wise (needing some recomp of course).

Congrats on the pull also!

haha thanks guys!