Weak out of the hole

A

AssItch

New member
My weakness for both squat and deadlift has been at the very bottom. I suspect weak hamstrings, and I was wondering what kind of assistance moves are being done to help at the bottom of these lifts.

I was thinking about trying GM's on leg day (Monday), but I am concerned that my back may not be recovered by back day on Thursday.
 
i was doing gm's on squat day after squats..everyone is different but i had no problems recovering in time to pull on thurs..also for your squats try adding box squats at different depths..

i fail off the floor as well and im going to concentrate on block pulls..
 
blackbeard said:
i was doing gm's on squat day after squats..everyone is different but i had no problems recovering in time to pull on thurs..also for your squats try adding box squats at different depths..

i fail off the floor as well and im going to concentrate on block pulls..
Click to expand...

good advise BB.
 
oh one more note. hams are for lockout on deads. if you weak at the bottom on your deads thats quads. boxes will be more suited to remedy this as well as leg presses. gms focus more on the top portion of a dead as do racks. very similar motion.

BB is doing block pulls,these are great for bottom end power. heavy leg presses for low reps get the target area for bottom of deads.
 
Shit, this has suddenly opened up a whole new can 'o' worms, hehe.

Now I question my form on deads. I hardly feel anything at all in my quads when I pull. At the bottom of the pull, I feel most of the stress in my hams and glutes.

There is also a wide margin between my squat weight and my dead weight. I deadlift 385 for a few reps, while I only squat 245 for a few. Somethin ain't right here. :)
 
you pullin all back. no legs. sit back at the bottom, lock your back in and dont let your back flaten out any. get the bar to your knees with your quads. save the back and hammies for lockout. yours is a classic example. you'll have to drop down in weight on your deads to get the form right. email me a clip and and i'll take a look for ya. let me see you squat too.
 
I'm workin on gettin my hands on a camera.

You're dead on though. I know my DL looks a lot like a SLDL. I've been watching your deadlift clips and I know what I need to do now.
 
good luck keemosabi. get me those clips if possible. i promise i wont post them on the site clips. no really....... =0)
 
I'll give it a shot.

In the meantime, I strayed off one of my original thoughts. I tried GM's for the first time tonight. Went REAL light, 135, to try and get a feel for it. Seemed like a bit much pressure on my back in comparison to the stress on my hams. Hams weren't even fatigued before I got uncomfortable and racked it.

Gonna have to check out some GM vid clips.
 
gms torch my hams. keep an arch in you back. this helps to target the hams more. if you round off on gms you gonna get hurt.
 
I watched one of your videos. I was going down further than you were; maybe that's one of my problems. Felt awkward.

I will have to experiment with this, it sounds like a great exercise to do.
 
from all my reading it seems box squats will help that deadlift quite a bit. I am weak off the floor as well and i have been doing alot of box work. I do two depths, and i use those step class steppers for my box. When i am working up to a max i go to parallel, when i am working on speed i take one block out, so i am below parallel. All the advice up here is very good. And assitch, i have been watching alot od peoples goodmorning vid's and they do not go as low as when you see an instructional video of a girl with just a bar on her back. You can't go to far past the hams with 400+ on your back, it just is not really possible imo. When i have been doing them heavy i start off the pins, this way i can control where i want to start from. You will aslo see legs come into play a bit with the really heavy weights, i have not seen this not be the case at all when see people going for singles at heavy weight.
 
Good stuff, everyone.

Deads tonight. Tried doing them with the proper leg drive at the bottom. It felt a little easier to get it off the ground, I didn't have to drop weight and even gained a rep.

The last rep was sloppy and was all back again. Old habits die hard, but looks like I'm on the right track now.
 
thats good news. make sure to reset between each rep. and make sure to lean back before you pull. if you let go of the bar you will fall backwards. this helps to stay under the bar. drag the bar up your legs. it should be in contact with you the entire pull, or at least very very close. the tighter to the body the more leverage you use to your advantage.
 
AssItch said:
GM's it is. I have never done them; what's the advantage of GM's over SLDL's which I AM familiar with?
Click to expand...

GMs hit my erectors much more, a true SLDL (stiff not straight) hits hams better. But before the lower back even does much work the abs do the work.
 
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