Pointers on deadlifts for back...form?

diesel

diesel

New member
I do 2 variations of deadlifts..stiff deads for hams, and deads for lower back. I start with feet flat, shoulder width apart, knees bent w/ quads about a bit lower than parallel to floor...back straight etc.
Although I feel my lower back working as I rise, I seem to be working my glutes more, almost like a squat movement,but w/ the bbl. kept close in front of me?

How can I incorporate more lower back, and less work on glutes...I realize this is a compound movement, but I feel like I need to tweek my form a bit to maximize the benefits on back.

Should I be leaning forward more? ..as I begin at the bottom and drive up?
 
you pretty much answered your question in your post..you said you squat down a little below parallel..well thats stimulating the glutes..obviously starting from a higher position will utilize less glutes..Im sure pullin will ahve more suggestions..my knowledge of dl mechanics sucks..i try not to think too much just grip it and rip it with more and more weight lol
 
If you want a lower back movement that beats SLDL then do hyperextentions.

I do rack pulls as my opening sets on back day, then move on to my other stuff. I still do 2 sets of SLDL as a ham warmup on leg day, it hits lower back but not very much for me. If I'm on orals then I can get a mean painfull pump, other than that I dont get a lot of lower back stim, and I'm 6'2".

Hypers will hit the hams/glutes as well though, so I do them on leg day with a dumbell.
 
that 475 is sick!!!
the 405 is you right, the moccs gave it away :D
just curious as to why you were working the top portion of the move? where you stick these in your routine..i did them last squat day woke up the next morn and my glutes were on fire!!
 
that day i set them up higher than i meant to and didnt realize it til i saw the footage. thats another reason to film workouts as the camera dont lie. the next time i did them i was lower. good observation BB.

I do them on posterior day every once in a while. that was the first time doing them in months. ill sub them for deads. they good after squats on leg day too, jes go a little below max effort as the hams are aleady hammered from deep squats.
 
thnx bro!!! i know you get a lot of praise and rightfully so..jcp suggested that i spend more time here and im glad i did..good bunch here!!
 
Our gym has a GM machine, doing it with the bar is a serious bitch. I have to admit I'd rather use the machine.
 
im sure he has two 'handles', he is a powerlifter after all ;)

how do you prevent the bar rolling up your neck when you do GM's? I cant keep the damn thing in position
 
as bad as i hate to admit it i use one of those sissy pads to keep it place. works very well. high bar squat for bar position too. and as you can tell from clip i start at the bottom and set the bar on the pins everytime and let it stop completely before next rep. no bouning or momentum.
 
pullinbig said:
only one handle on this board. i have another on the other boards i frequent.
Click to expand...
They are my initials also, and i am the second, lol, that is where i got my handle, when i first joined triedia i wasn't sure if i would ever post so it was the first thing that came to mind. Never changed it, and i got a rep pretty quickly at anasci, so that is my name. :)

Pulling, how low do you take your goodmornngs.
 
i try to arch my back slightly so at the bottom my lowwer back is parralle wiht e floor while my uppper back nay be at 15-20 degrees. but you know what? a lot depends on fexability as well. if you assume the bottom position (no comments from the gallery on this one) with a realtively straight leg postion your hams will dictate where the bottom is for varying lifters. I feel this movement more in my hams than anywhere else. next time i did gm;s i lowered the bar 4" and found that i was where i needed to be. the bar was about waste high when standing next to it on the pins.
 
jcp2 said:
They are my initials also, and i am the second, lol, that is where i got my handle, when i first joined triedia i wasn't sure if i would ever post so it was the first thing that came to mind. Never changed it, and i got a rep pretty quickly at anasci, so that is my name. :)

Pulling, how low do you take your goodmornngs.
Click to expand...
wb bro,,been on a vaca??? hope you got some ass!!!!
 
blackbeard said:
wb bro,,been on a vaca??? hope you got some ass!!!!
Click to expand...
Been on business in Atlanta all week. Back now. I was in Aruba for 9 days before that. No ass. :)
 
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