View Full Version : Deadlift training video 7/15/08

Chris Rodgers
07-16-2008, 03:23 PM
Please somebody take a look at my 545 attempt and tell me what I need to do to fix my lockout. I have an upper back weakness that leaves me rounded forward on my top lifts, even when it seems I could get heavier weights moving off the floor up to the knees. Any suggestions for movements or maybe even hand placement to fix this? It is very frustrating.


07-16-2008, 04:57 PM
I am new to all this, but the suit helps alot at the bottom as you are pulling sumo?? Am I right?? (gives alot more pop than a conv. lifter)
And your issue seems to be the top part where the suit no longer gives anything to you??
Why not do some rack pulls, pulls of block and that sort of stuff to bring your finishing strength up to the strength you have and the pop of the suit at the bottom.
For a lighter bloke even your un locked 545 is still a great lift.

Lones Green
07-16-2008, 05:14 PM
i didn't see too much wrong with that pull Chris...i don't think upper back rounding is too bad of a thing unless it starts rounding a ton throughout the pull. i know you do plenty of pulls of blocks, and different pulling styles and what not. maybe try some heavy dumbbell rows to strengthen the rhomboids, band pull aparts and things like that.

i'm sure SGT ROCK can help you a lot more than i can!

Travis Bell
07-16-2008, 05:50 PM
I'm gonna agree with lones here. That didn't really look unlocked to me. I think it was just a little slow which made it feel unlocked. Seemed a little slow in the hips maybe? Could there be a weakness there? I'm not sure, hard to tell

Chris Rodgers
07-17-2008, 03:52 PM
Thanks for the suggestions guys. I just want to bump this back up so maybe a few more guys can take a look. Hopefully CT will give me a few movements since he has been telling me to bring up my upper back strength for the past few years.

07-17-2008, 05:55 PM
thats sick dude... keep it up.. looks good to me

chris taylor
07-17-2008, 08:22 PM
Leaning barbell shrugs,

Ok you bend forward at around a 45 degree angle from upright. (It would be best to do this leaning against a incline bench) Use a double overhand grip and straps.. Now do not do these with momentum but squeeze them up and backwards hold at top for 3 seconds. Start with 135 x 10 and add 20 lbs a set till form suffers then back off till you can do them correctly. Also I would do bent over db retractions, Setup like yur gonna do a db row but instead of bending the elbow keep them straight let your arm hang downward then squeeze yur shoulder blade up and pinch it together with the other one. 5 sets of ten slow do not use momentum or its worthless. Last do bent over db flys with overhand grip swing them out pinch the blades hold a sec then lower the db slowly. 4-5 sets 10. You can do all the above exercises 2 times a week especially on the day you do back where you will hit rows as well and in 5-6 weeks your upper back will be jacked. Dude fill in yur upper back and yu will be pulling 600+


Chris Rodgers
07-17-2008, 08:43 PM
Thanks buddy. :thumbup: I'm gonna try that stuff out starting this Saturday.

07-18-2008, 01:07 PM
Lovin the home gym mate

07-18-2008, 05:01 PM
I agree with CT - filling out the upper back will make a big difference. Having said that, at least from the angle on the vid, it looks locked out to me - i've seen people with the same or worse shoulder position lean way back from the hips at the top and get whites (eg Kutcher), but it's not technically necessary.

Big o Boy
07-18-2008, 08:10 PM
Thanks for the advice CT... I'm going to start doing those exercises, too... The top part kills me on my pulls as well.

07-18-2008, 09:42 PM
chris ur plenty strong but get ur head up at the start...pull all the slack out of the bar then be fast...the best sumo Iv ever seen is the ukraine dude thats a 275......

chris mason
07-18-2008, 10:14 PM
Chris, have you tried heavy training with bands? I have a pair of thick green bands, I can't remember their name (about 2" wide). I will pull with them attached to the bar. They really kick in the last few inches of the movement where you are having trouble. I would suggest you include them once every 3rd ME day and I bet your lockout will improve significantly.

07-19-2008, 10:35 AM
Chris ...bands really help alot for the lockout but cr just needs to fix his form and he will pull 6

Travis Bell
07-19-2008, 11:38 AM
What do you think is wrong with his form? Looked pretty good from where I'm sittin but maybe I missed something