T Nation

Deadlift Setup

I went to a couple meets recently where everyone was starting from the bottom on thier dead lifts. I have always “Dive bombed” my pulls to try and get a little rubber band effect and was wondering what the current wisdom on this was. I took a couple years off to play semi-pro foootball and was thinking maybe something passed me by.

What say you?

deadlifts start from the floor. is that what youre asking?

I think I understand what you’re asking. I’m not a great deadlifter but I usually take a deep breath, set myself up and make sure my body (lats especially) is nice and tight and then pull. I don’t drop down real quick because it just doesn’t work for me but I don’t squat down into position until I’m ready. Hope that made sense.

im a grip it and rip it kinda guy. if you stay in the bottom position to long i feel like i cant get enough power. ill place my hands first and set my feet while trying to stand up as much as possible and then when im ready to actually do the lift, ill drop into position and pull.

i ‘dive bomb’ my pulls too. the more i stay in the hole the more my form gets f’ed up. its more of a personal preference.

the way your question was worded i wasnt sure if you meant starting your deads at the top, as if off of hooks, then touching the floor and standing back. however, i guess i was the only one that interpretted it that way.

[quote]actionboy wrote:
im a grip it and rip it kinda guy. if you stay in the bottom position to long i feel like i cant get enough power. ill place my hands first and set my feet while trying to stand up as much as possible and then when im ready to actually do the lift, ill drop into position and pull. [/quote]

Yea, that’s a much better explanation. That’s what I do.

Ya sorry about that. I stand over the bar and let the bar touch my shins. Look down and make sure my hands are on an even plane to grab the bar, take a deep breath and square my shoulders, then Drop down into it grab the bar and come up with it (Hopefully) pulling back and up so it drags my shins.

Again the only reason I ask is the last two meets I was at I saw no one do this anymore, lol. Guess it is just how I learned.

Appreciate the replies!

Louie would say the key to a good deadlift is to pull it fast. If you can dive bomb and pull fast, keep it up.

From what I’ve seen there is a (highly individual) practical limit to the dive bomb pull. If you stop making any progress, switch it up.

Does or has anyone of you ever pulled literally " dip,grip and rip"? Im asking because everytime I try to set up myself for a proper pulling position my deadlift gets slow and I can`t use as much weight as with dip,grip,rip style. It just doesnt feel right to pull with a proper deadlift technique. Now Im feeling that the best leverage comes when I drop myself down, catch the bar and then come straight up.

Should I continue using this style if it works or try something else? My lower back is not in rounded position while i pull this way. it`s like fast squat and griping something while changing direction fast.

I am all in favor of the “grip it and rip it” approach. Ever since I stopped fucking around with the bar for 10+ seconds down in a crouched position, my pulls have sky rocketed. There is a problem though.

Watch the guys that slam down and then jerk the weight up. Every pull is different. There is no consistancy in form and thus no improvement.

Try to shoot for more of a “Grip it, tense it, rip it.” Shoot down, pull the slack out of the bar to set your hips and load your hamstrings, and then rip the shit out of it.

I dont care what whether you pull sumo or conventional or how long youve been training, this works for everyone.

[quote]StormTheBeach wrote:
I am all in favor of the “grip it and rip it” approach. Ever since I stopped fucking around with the bar for 10+ seconds down in a crouched position, my pulls have sky rocketed. There is a problem though.

Watch the guys that slam down and then jerk the weight up. Every pull is different. There is no consistancy in form and thus no improvement.

Try to shoot for more of a “Grip it, tense it, rip it.” Shoot down, pull the slack out of the bar to set your hips and load your hamstrings, and then rip the shit out of it.

I dont care what whether you pull sumo or conventional or how long youve been training, this works for everyone.[/quote]

This guy knows what he’s talking about.

Grab the bar, set yourself, and go. You should be mentally ready to pull the weight before your hands ever touch the bar.

[quote]StormTheBeach wrote:
I am all in favor of the “grip it and rip it” approach. Ever since I stopped fucking around with the bar for 10+ seconds down in a crouched position, my pulls have sky rocketed. There is a problem though.

Watch the guys that slam down and then jerk the weight up. Every pull is different. There is no consistancy in form and thus no improvement.

Try to shoot for more of a “Grip it, tense it, rip it.” Shoot down, pull the slack out of the bar to set your hips and load your hamstrings, and then rip the shit out of it.

I dont care what whether you pull sumo or conventional or how long youve been training, this works for everyone.[/quote]

ya this is how I found myself to be more effective. Sometimes I get a little excited and do exactly what you said. Drop fast miss my setup and get a bad pull. Or worse yet jerk the shit out of my old ass shoulders and have to deal with shoulder pain for two weeks.

I set my feet, then my hands (hook grip)…then I get into a SLDL position (back flat, slightly above parallel to the ground, knees slightly bent, and hips pushed way back). I will take a few breathes and then real big breath, hold it drop my ass, roll my head and shoulders back and PULL.

I have seen people sit in the botttom position for 20-30 seconds psyching themselves up and breathing…so much energy lost. In 20 seconds I am already off the platform.

I’m kinda like action boy in how I prepare to pull. Get all set in position (standing up), reach down and grab the bar, but in a somewhat stiff legged deadlift way…then squat down, pull the slack out of the bar, and pull. This all occurs in a time frame of about 3-4 seconds.

[quote]hungry4more wrote:
I’m kinda like action boy in how I prepare to pull. Get all set in position (standing up), reach down and grab the bar, but in a somewhat stiff legged deadlift way…then squat down, pull the slack out of the bar, and pull. This all occurs in a time frame of about 3-4 seconds. [/quote]

This is another one who knows what he’s talking about. Sound advice.

As accessory or an ME movement, does anyone think there would be any merit in intentionally crouching a little while to get rid of the stretch reflex to help with breaking the ground?

good morning,

I coach My kids into a similar stiffleg approach… everything set before they drop their hips… the instruction I give them is to use the bar to settle into position… essentially they pull themselves down to the bar and as soon as their hips hit the groove, they start their pull… from hands on the bar to bar starting its way up is only about a half second that way, and starting the pull as soon as their hips hit the groove settles them into position without them thinking about it…

that probably works better than it sounds, but it’s the best explanation I have for how we do it…

have a great day,

[quote]Fletch1986 wrote:
As accessory or an ME movement, does anyone think there would be any merit in intentionally crouching a little while to get rid of the stretch reflex to help with breaking the ground?[/quote]

if your intial pull off the floor is underdeveloped (or sucks) this might be a good idea. Just don’t let it turn into a straight leg dl. Give it a shot, work the hell out of it for a few weeks, and if your deadlift goes up 5-10lbs then it works!

good morning,

I coach My kids into a similar stiffleg approach… everything set before they drop their hips… the instruction I give them is to use the bar to settle into position… essentially they pull themselves down to the bar and as soon as their hips hit the groove, they start their pull… from hands on the bar to bar starting its way up is only about a half second that way, and starting the pull as soon as their hips hit the groove settles them into position without them thinking about it…

that probably works better than it sounds, but it’s the best explanation I have for how we do it…

have a great day,