View Full Version : I could use some DLing help...

08-04-2006, 08:34 AM
I could really use some DLing help from some of the stronger guys on the forums. I've just finished cutting away close to 25lbs down to 155lbs. and obviously my DL has declined. I've also switched to a sumo stance. My question is this: How do I go about improving my initial pull? The last time I pulled, my last attempt was 335lbs and I got it moving about 4inches and couldn't budge it after that. Any thoughts?

08-04-2006, 08:38 AM
Rack pulls

08-04-2006, 08:39 AM
I've included them from time to time, though I usually end up pulling from the knees. Are you suggesting I drop to 6inches or so from the floor and pull from there?

Clifford Gillmore
08-04-2006, 08:40 AM
If you can clear it off the ground in a sumo stance you can, in general, get it all the way up. How wide are you going?

08-04-2006, 08:56 AM
How long have you been doing sumo? I'd give it a few more tries before you isolate your weak area.

08-04-2006, 09:00 AM
Truthfully I haven't been pulling with that stance very long, at least not as wide as it is now.

08-04-2006, 09:08 AM
Yeah, I do sumo, and if you can get it a few inches off the ground with poroper form, it will go all the way up. Just get used to the change in forms and the weight will follow.

08-04-2006, 10:42 AM
Rack pullsRack pulls help with lockout more than initial pull from the floor. If you want to improve your ability to get the weight off the floor, try doing deads off a platform. Stand elevated about 2-4" and you will have to work that much harder to get the weight off the ground. Once you get good at doing deads from an elevated position, getting it off the floor when you are at the same level will be easy.

08-04-2006, 10:43 AM
Speed work!

08-04-2006, 10:57 AM
Oops. I misread your original post. It sounds now more like your problem is the lockout, not the initial pull. If you got it off the floor, then you are doing well. You just need to work that mid-range part of the lift and refine your technique. Do some rack pulls from a low height. Rack squats with a wide stance can also help.

08-04-2006, 03:05 PM
Or go back to conventional since it was working for you before. If it ain't broke, don't fix it.

08-04-2006, 05:14 PM
Low box squats with a wide stance are my #1 for improving deads. Aside from that, pull for speed once every week or 2 (6-10 singles, 20-30 secs apart and with 50-60% of your max). Remember to think FAST.

You could also try pulling off blocks (so the bar starts lower) for max weight, a lot of people like this, but it has never worked for me.

08-05-2006, 06:05 PM
Hey how much lower is your working sets when you're pulling off a platform? I pulled off a 3 inch platform and my working sets of 5 where about 20-30 lbs less than usual; should I be pulling from a higher platform or what?