Lets Fix Rules DL (vid)

Rules

Rules

Strong as Lead
Yes everybody its that time again!! Here is a vid of my DL...

http://www.engr.uconn.edu/~wfc03002/dscn1304.mov
http://www.engr.uconn.edu/~wfc03002/dscn1305.mov

This is absolutly the upper limit of my ability (I can't lift more weight for reps). Its 285 (at 225 I didn't have form problems). 2 things I noticed.

1) my back is quite a bit more round than I expected.
2) my butt moves but the weight does not at the very begining (at lower weight the weight and my butt start moving at the same time, thus my back is not rounding over).

So the question is do I need to reduce the weight and start over with form or can I simply work on form at this weight? And of course, is the form much worse than I think it is?
 
Rules said:
Yes everybody its that time again!! Here is a vid of my DL...

http://www.engr.uconn.edu/~wfc03002/dscn1304.mov
http://www.engr.uconn.edu/~wfc03002/dscn1305.mov

This is absolutly the upper limit of my ability (I can't lift more weight for reps). Its 285 (at 225 I didn't have form problems). 2 things I noticed.

1) my back is quite a bit more round than I expected.
2) my butt moves but the weight does not at the very begining (at lower weight the weight and my butt start moving at the same time, thus my back is not rounding over).

So the question is do I need to reduce the weight and start over with form or can I simply work on form at this weight? And of course, is the form much worse than I think it is?
Click to expand...
your form isnt awfull by any means and as far as your back rounding everyones does a LITTLE with heavy weight , the main thing is dont let your lower back round out , a little at the top is fairly normal .
your getting down in good position before the 1st rep but stand up part of the way before the bar moves off the floor and you never get down that deep again , the bar should move of the floor before you stand up lol . just start practiceing it from the 1st warm up set , if thats not enough take 1 or 2 weeks at the most and practice with 135 until you find the groove and itbecomes 2nd nature than move back up . also dont just pull up but pull back as well , not straightenng the kness right away will help with that ,


LOSE the pants lol pull in shorts and keep the bar close to you .
 
Rules said:
Yes everybody its that time again!! Here is a vid of my DL...

http://www.engr.uconn.edu/~wfc03002/dscn1304.mov
http://www.engr.uconn.edu/~wfc03002/dscn1305.mov

This is absolutly the upper limit of my ability (I can't lift more weight for reps). Its 285 (at 225 I didn't have form problems). 2 things I noticed.

1) my back is quite a bit more round than I expected.
2) my butt moves but the weight does not at the very begining (at lower weight the weight and my butt start moving at the same time, thus my back is not rounding over).

So the question is do I need to reduce the weight and start over with form or can I simply work on form at this weight? And of course, is the form much worse than I think it is?
Click to expand...


bro you form looked good other than the lack of leg strength. thats an easy fix. you called it right. you doing sldls. when you in the hole sit back so that if you let go of the bar you would fall backwards. this will help to keep your legs under you.

heres how i envision a dead. part one is a press in which you use the quads to get the bar to the knees. part two is the pull. the more you save for the pull the better chance you have of locking a weight out. the way you save the back and hams is to use the quads at the bottom of the movement.

ideally the bar and ass should move at the same time. which you called already.

i am going to recommend some pulls off of a 3" block. drop down in weight and make sure to use the quads. pause squats with good form will help as well.
 
Last edited:
Thanks, PB. Can I add the pulls off 3" blocks to my leg day and continue normal DL on Back day? As you recall I am working on leg strength currently (my squats were more like GMs).
 
Rules said:
Thanks, PB. Can I add the pulls off 3" blocks to my leg day and continue normal DL on Back day? As you recall I am working on leg strength currently (my squats were more like GMs).
Click to expand...

id drop the deads for a while and replace them with block pulls. then when you go back to deads they gonna feel like a vaction after block work.

you doing pause work on leg day? deep pause work?
 
pullinbig said:
id drop the deads for a while and replace them with block pulls. then when you go back to deads they gonna feel like a vaction after block work.

you doing pause work on leg day? deep pause work?
Click to expand...

I am just starting deep pause squats (135lbs). I owe the forum an updated vid of my form, should have it next week.
 
pullinbig said:
id drop the deads for a while and replace them with block pulls. then when you go back to deads they gonna feel like a vaction after block work.

you doing pause work on leg day? deep pause work?
Click to expand...

I pulled off a three inch block today, they suck, but it will take me over 600, i could tell the minute i started doing them that it was what i needed.
 
dont seem like 3 inches would make that much diff but it does.

now you see the avantage guys with long arms have over short armed souls.
 
pullinbig said:
dont seem like 3 inches would make that much diff but it does.

now you see the avantage guys with long arms have over short armed souls.
Click to expand...
being barrel chested doesnt help either , my arms dont hang straight down because the have to go around my lats/chest and that makes the even shorter
 
uhhhhh. the bar rubs against them when you pull, its kinda rough too. your skin is kinda tender in comparison. =0)

everyone dont get bloody shins but the bar should be in contact with your legs most of the movement. if its not you losing leverage. this is on full pulls and not sldls.
 
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