I used to chase PR’s on snatch-grip deadlifts and I never got any benefit from it. I got benefit from training the lift with very strict form.
The situation with deficit deadlifts is similar. The point of the exercise is taking a competition lift and doing it with some mechanical disadvantage. It only accomplishes something if you improve a “piece” of the complex pattern in the competition lift. Deficit deadlifts are know for strengthening the pull from the floor by making the leg drive from the floor more difficult (the phase of the lift in which hip extension is producing less force and leg extension is producing more force). So while a 425 deficit deadlift is impressive, its not necessarily going to do you as much good as training it light enough that your back stays straight because for all you know back extension is just overpowering the leg drive.
Its the same story with guys that do 600lb rack pulls from above the knee, it looks impressive but it doesn’t train the competition lift so much. Chase PRs on the competition lifts not assistance lifts, assistance is for targeting weak spots and further refining form[/quote]
I don’t mean to sound like a dick or trying to start a argument here but I 1000% disagree with this.
When I hit a PR in the Front Squat or SSB Squat I am almost always guaranteed a PR on my comp squat. So much so that 60% of my training volume is dedicated to Front Squats. When I see a Close Grip Bench Press or Dip PR It carries over greatly to my Wide Bench Comp Press. Also I have a tremendously hard time with my lockout in the dead lift and I trained absolutely nothing but Good Mornings and Above the Knee Block pull’s and went from 550 pull to 600 for a double with out Doug more than a 365 speed pull from the floor.
If your weak off the floor or what ever the hell your weakness is in what ever move. Attacking and improving that area or muscles involved in that area is a great idea. I have never agreed with the if you wanna Squat, Bench, or Deadlift more then S,B, or DL more. Sure you need to practice the main move but it is not always the best answer. There is nothing wrong with taking a more scientific approach and actually analyzing your lifts and attacking them piece by piece.
Not looking for a debate simply saying there is more than one way to fuck a sheep…or something like that.[/quote]
Its cool I know you sound like a dick sometimes
Don’t get me wrong I respect your experience, but what you’re recommending is too advanced for a beginner IMO. With rack pulls, you have enough of a grasp of mechanics that you can do it above the knee and still use lockout mechanics so what I was saying doesn’t apply to you. I was referring to the guys that load up bar too heavy and pretty much just hitch the bar off the pins.
I said too much and it distracted from my main point. The point is OP is not getting tight in his setup and that contributes to him being weak off the floor, so doing deficit deads without getting tight is not going to help. A beginner with bad form thats weak off the floor shouldn’t necessarily do the same thing as an advanced lifter with good form thats weak off the floor. I could be way wrong but in any case thats where I was coming from