View Full Version : Deadlift lockout
08-21-2010, 12:22 AM
I have been having issues with deadlift lockout and have been stuck at 580. I already do rackpulls which have seemed to help a little but other ideas are welcome on excersise selection.
another question what do you think is more benefecial to the deadlift vertical pulling (pullups) or horizontal (rows).
08-21-2010, 07:00 AM
Give block pulls a try with bands. block pulls simulate a pull better then pins. 5 inch blocks seem to work well for most.
08-21-2010, 12:14 PM
Block pulls are great esp. if you pull sumo. Try doing them right below where you usually fail because this is where your bar speed sucks.
Also, videotape a few heavy (90%+) pulls. It may not be a lockout issue either. You may have poor leverages around the knee area. I always thought my lockout was what was holding me back when it was the pull before the knee to above it. Halting pulls to above the knee, pulls against accomodating resistance, and high bar GMs and squats to get those erectors stronger. Also whatever upper back work you do, double it lol.
IMO, pullups and rows are both essential. It seems rows thicken the back and pullups widen it, but both are usually done heavy by very good pullers.
08-21-2010, 12:43 PM
Pull against bands or chains off blocks or the rack to help the lock-out. Heavy BB and DB shrugs are good also.
08-21-2010, 04:31 PM
Everyone has given good advice so far but don't forget to look at technique as well. The vast majority of lockout issues I've seen are due to getting too rounded over on the way up and not being able to straighten out at the top. Sometimes it's a matter trying to maintain an arch on the way up but it could also be that your back needs to be stronger to prevent the excessive rounding. If you have video of one of your DL misses it would be helpful in giving you more targetted advice. The specific exercises or techniques that will help depend somewhat on what the root of the problem is.
08-21-2010, 06:11 PM
Rack Pulls and Reverse-Band Pulls have really helped my lock-out strength.
08-21-2010, 07:35 PM
Lots of rack pulls. Even if the block pulls stimulate a closer effect to a pull from the ground i still think a rack pull is harder. use an old crappy bar and use bands too
08-21-2010, 07:53 PM
I agree with using bands on the rack pulls. Also, check your starting position. I see a lot of people have issues at lockout, and it's caused by how they start.
08-21-2010, 08:58 PM
thanks for all the good advice everybody.
marcus if you dont mind could you expand on the starting position being a possible problem for lockout.
Also i will try not to round my back as much because i tend to do that a little and that may be part of the problem.
08-22-2010, 07:47 PM
You really need to make sure there's some arch in your back and your chest is up. That's really the determiner in how low your hips need to go. They need to be however low is required so your chest is up. If you start with your chest neutral or down, then lockout is going to be very difficult. Also, don't let your hips rise before the bar. It'll feel like it's easier to break the floor, but that's because your hips are moving a lot further than the bar. That puts you in a horrible lockout position. I think it's also important to have your shoulders directly over the bar.
08-29-2010, 08:24 PM
Speed pulls against plenty of band tension will also help.
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