PDA

View Full Version : Lockouts on Deads



ElPietro
07-26-2004, 07:46 AM
Ok, I have found that my limiting factor on deadlifts is the lockout portion, or just above the knees and up I guess.

Just wondering what others have done to bring this up.

I'm assuming that this is back strength that is faltering yes?

If so, I am guessing that things like good mornings, and rack pulls would aid in strengthening this phase.

Wondering of those who've done lockouts, do you vary where your starting position is? Also, any other tips or tricks to working this phase?

I may also start trying to Sumo more, and see how that goes. I've been saying this for about a year now, but think it is finally worth a shot. I see Alex as having a similar body structure as far as height and close to the same weight, and he deadlifts MUCH more sumo than conventional, so maybe if it works for him it could work for me.

It seems I am at the point where easy gains are gone on the big three, so I must now get quite technical with them, either in form tweaks or different and more specific training, so I'm open to any and all thoughts.

PowerManDL
07-26-2004, 08:14 AM
Really heavy shrugs and rack pulls.

ElPietro
07-26-2004, 08:21 AM
D!cksmack, try not to be so detailed! :D

Ok, so do you vary where you are pulling from? Just wondering if you also warmup with full deads first, probably not a big deal either way.

Are you finding reverse band stuff helping at all? Or is it just a "holy **** look how much I can pull," exercise.

PowerManDL
07-26-2004, 08:28 AM
D!cksmack, try not to be so detailed! :D

Ok, so do you vary where you are pulling from? Just wondering if you also warmup with full deads first, probably not a big deal either way.

I'm Westsiding, so consider them an assistance exercise.


Are you finding reverse band stuff helping at all? Or is it just a "holy **** look how much I can pull," exercise.

Yup, very helpful. But it's also a holy **** look how much I can pull exercise :D

In all honesty though, I find the shrugs and rack pulls to be more effective overall just because of the God-awful crazy weights you can load up on the bar. That seems to be the most bang for the buck. Reverse band pulls certainly won't hurt though, especially as an ME lift.

ElPietro
07-26-2004, 08:48 AM
Wondering of those who've done lockouts, do you vary where your starting position is?




Ok, so do you vary where you are pulling from? Just wondering if you also warmup with full deads first, probably not a big deal either way.


Hi, I was just curious, do you vary your lockout ROM? Or warmup with full deadlifts first?

Anthony
07-26-2004, 05:47 PM
I would personally do rack pulls based on where you get weak. Maybe decrease the ROM each week, then repeat (sorta like board presses). And I don't think it matters how you warm up, as long as it's a pulling exercise ... I'd probably go with using rack pulls, just because I'd be too lazy to move the bar from the rack, etc.

As for reverse band deadlifts ... they kick ass. The bar just flies off the floor. :D

WillKuenzel
07-26-2004, 06:12 PM
I'd warm up however you see fit. If doing full ROM deads are it, then do it. Like Anthony, said, I'd be pulling form where you are weakest. What I'm going to concentrate on for the next couple of weeks will be doing reverse band rack deads, for 2 weeks, followed by rack deads for 2 weeks then moving to doing increased ROM rack deads for another 2 weeks and then moving to full ROM deads after that.

If you want to do full ROM deads, then maybe some speed pulls on your DE day might be the way to go.


At least that's what I was thinking. Do most of you decrease or increase the ROM over a course of cycle leading up to a max attempt or to increase your 1RM? I've always considered increasing it gradually over the course of a macrocycle.

Anthony
07-26-2004, 06:41 PM
I've seen people do it both ways (decrease/increase ROM) and I'm sure there are reasons for both. My guess is that decreasing the ROM allows you to overload your muscles and get used to heavier weight, while increasing the ROM prepares you for the full ROM. But I'm not exactly sure. :D

Adam
07-27-2004, 02:40 AM
I have a weak spot right at lockout(last 6" of lift)
What i just found to be my weakpoint is at knee level. I must just let the speed carry the barbell up to the last 6".
Just mess around someday with rack pulls until you find a height your weak at.

Saturday Fever
07-27-2004, 10:42 AM
Vary your stance and lockout range. I will generally do ME work with squats or Good AMs and follow up with rep work on lockouts.

Relentless
07-27-2004, 12:59 PM
I'm wondering if you might also want to do some speed work to improve your speed off the floor and get a bit more momentum going to knee height?

from what I've seen, you dead fairly slowly...

ElPietro
07-27-2004, 01:30 PM
Cal, when you actually put heavy weight on the bar it's hard to be fast. :D

Actually, I don't think speed is an issue. I have done speed deads before, mostly with 3 plates. And will continue to do so on a semi regular basis, but I don't think this will translate in any way to lockout strength. Momentum is pretty much gone by the time you are or just above the knees with any near max lift.

Saturday Fever
07-27-2004, 01:36 PM
Vary stance and ROM of the lockout.

If you're having trouble locking out you can do Good AMs with a big arch in your back for your ME lift and follow that up with 8 sets of 3 lockouts with a narrower stance, or even conventional. Or you could go extra sumo and pull just the bare inches before lockout.

Followed up with pull-throughs and you should be past this wicked sticking point.