[quote]Christian Thibaudeau wrote:
When performing the lever deadlift, what tempo should I be using? Am I going slow from the floor, fast above the knees, etc?
No, pretty much the same speed throughout… but as I mentioned this is NOT the exercise to use to strengthen the lats… general exercises are. This is to learn to apply the strength into the proper pulling action.
PB Andy is correct though, simply actively using the lats during your olympic lift practice should be enough to develop your capacity to use lat strength in most cases. And as I mentioned in my post chins, pull-ups and rows are what will build lat strength.
I’m mentioning that because most people will read what they want to read in a post: for example if you wanted some “magic movement” that will give you an edge you will only focus on the “lever/sweeping” deadlift forgetting that I said that it is NOT the movement that you should use to build lat strength, but that general strength exercises should be your choice.
I’m a bit worried because from your comeback question I get the feeling that it’s what you did (focus on the wrong lift) because you asked a question about it instead of about chins and pulls (e.g. how much volume of the general pulling exercises).
The answer is rarely (almost never) an unknown/secret exercise but rather smart work on the basics.[/quote]
I definitely intend on focusing my efforts into the “general” exercises that you mentioned. I was planning on doing 3-4 sets of 5-8 reps on bent over rows, deadstart rows and weighted chins, etc. Do you think that is a solid plan? I didn’t think anything fancy was necessary… just do more work at a higher intensity than what I was previously doing.
This whole issue started when I started training at my local Crossfit box, and they do not program any heavy horizontal rowing at all. I wanted to attack my weaknesses during their open gym period.