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Old 08-05-2014, 04:31 PM   #1
Joseph Alberga
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Weak Deadlift

Hey Coaches,

I need to get to a 500# deadlift, I feel light-years away from it. Worked with an experienced powerlifter today who, after seeing me pull 405#, swears I already have 500#, but once the weight gets heavy I can't pull it from the ground.

I would love tips on my set-up, position, pull technique, and what I have to do to get to 500# without slowing down my met-con.

Maxes: DL 445#, HBBS 400#, FS 350#, Clean 315#, C&J 295#, Snatch 230#

The video is 1x at 405#, 1x fail at 465#, and 1x at 445#, which is my current max for the past few months. The 445# pull is with a different camera, quality is bad, but gimme what you can.

Link w/f/s.

https://www.youtube.com/watch?v=HNo-...ature=youtu.be
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Old 08-05-2014, 04:40 PM   #2
Eric Montgomery
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Re: Weak Deadlift

Don't try to jerk the weight off the ground. Set up, grab the bar, take the slack out of it, and pull slow and steady after you've got your back set. Even on your successful pull at 445lbs you never really set your back.
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Old 08-05-2014, 06:51 PM   #3
John Donovan
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Re: Weak Deadlift

Pulling with bent arms will lead to a bicep tear. As was already said, don't jerk the weight off the floor.
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Old 08-05-2014, 06:58 PM   #4
John Donovan
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Re: Weak Deadlift

Also, you may have weak grip strength or upper back. Try farmer's walks, dead lift holds, and pendlay rows. Elite FTS and lift big, eat big have some good info on helping your dead.
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Old 08-05-2014, 07:03 PM   #5
Robert Fabsik
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Re: Weak Deadlift

Yeah, get those arms straight. Never seen it before like that but on your 405 pull it's like your biceps totally flex.

Do you feel the weight is pulling you forward? Or are you able to get some drive through your feet and then hips?
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Old 08-05-2014, 08:41 PM   #6
Blair Robert Lowe
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Re: Weak Deadlift

What's your deadlift programming like?

It's not like your deadlift is inherently weak.
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Old 08-06-2014, 09:12 AM   #7
Matthew Swartz
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Re: Weak Deadlift

Back isn't set. Be patient. You just randomly drop the bar with 465 when you had decent movement. Settle in and commit to finishing.
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Old 08-12-2014, 09:31 AM   #8
Luke Sirakos
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Re: Weak Deadlift

Go watch some videos of some powerlifters deadlifting and notice the difference in their setup vs yours. The rest of the advice in here is solid too, get those arms straight, adjust your setup, and commit to the lift.
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Old 08-13-2014, 02:58 AM   #9
Kevin Don
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Re: Weak Deadlift

It would be much more easy to give coaching tips if you showed your lift from a side view. There isn't much coaching to be done from the front. Certainly it looks like you are rushing into the lift without setting yourself and getting tension through the bar. I agree with the other posters, bending the elbows is a definite no-no. take your time and get yourself under tension. I would advise deadlifting with a better cadence. Right now you are not developing any eccentric strength by dropping the bar. I know this is a CF forum, but under powerlifting rules, the bar must be returned to the floor under control. The amount of posterior chain strength you will develop using a 3010 or doing halted deads... 1 sec pause below knee, 1 sec pause above the knee and 1 sec at the lockout with a 3 second return to the floor will help a lot. In the second clip, it looked as if you started with the bar too far from the base of support and tried to recover by rolling it closer as you pulled. Another reason to take your time. If you find lockout easy, and the problem is off the floor, then you need to start hitting some deficit deads for a 6 six cycle. Hope that helps!

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Old 08-13-2014, 05:40 AM   #10
Drew Cloutier
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Re: Weak Deadlift

This might seem harsh, but its just my writing style:

1. Your setup is rushed, and you don't look like you're trying to screw your feet in the ground because I see you doing dancy feet.

2. Your back is rounded from the start, you don't brace/set your back before you even start your lift.

3. Bent arms, LOCK THAT **** OUT...a cue i've heard is flex your triceps.

4. You barely use legs, as in your legs go just shy of lockout right away and you almost stiff leg deadlift it.

5. I know its crossfit and you guys drop deads...but doing negatives will also help strengthen your back.

6. GLUTES. you don't flex glutes for lockout, you over extend your back and lean way the F back...STOP. Easiest way to explain is flex glutes and that will make you kind of hump the bar, hips go to bar, not the other way around which is what you're doing.

Also I have to ask why do you NEED a 500lbs DL?

I would work some block pulls and deficit DLs as well as regular DLs
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