Deadlift Help

herderdude

herderdude

Well-known member
Yesterday I was going for a PR in the deadlift and I was able to pull it all the way above my knees, but couldn't pull my shoulders back to finish the lift. What are some form tips or assistance exercises I could use to finish strong up top?
 
herderdude said:
Yesterday I was going for a PR in the deadlift and I was able to pull it all the way above my knees, but couldn't pull my shoulders back to finish the lift. What are some form tips or assistance exercises I could use to finish strong up top?
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Rack pulls would help you develop the top of the motion where you're struggling
 
It's weird, I rack pull more than I deadlift, even though I fail up top. Is that normal, or am I doing them wrong? I could always just rack pull heavier.
 
herderdude said:
Yesterday I was going for a PR in the deadlift and I was able to pull it all the way above my knees, but couldn't pull my shoulders back to finish the lift. What are some form tips or assistance exercises I could use to finish strong up top?
Click to expand...

Im assuming you pull conventional as opposed to sumo. Conventional pulls usually hit that wall right about where your saying. Im generally about the same as you, if i'm going to get stuck its right around the knees. Fast and smooth off the floor slowing down toward the lockout.You could try rack pulls, good mornings, band deads, hip thrusts, plyometric exercises that involves extension at the hips, back extensions, etc. Build up your entire posterior chain and make sure those abdominals are solid. There was also an article recently on the AM news feed that outlined some deadlifting tips if your interested. Also a quick little edge comes from putting baby powder on your knees and thighs helps that bar slide right up just be sure to get it all off your hands or your grip will slip. Good luck and smash that PR next time around!
 
herderdude said:
It's weird, I rack pull more than I deadlift, even though I fail up top. Is that normal, or am I doing them wrong? I could always just rack pull heavier.
Click to expand...

Yes, you're pulling at a smaller range of motion. Not abnormal at all
 
Increase your back strength (mainly your lats)
 
Thanks, guys. I'm gonna give that PR a run next week since I'm enjoying some exogenous hormonal assistance (Epistane), but I'll definitely include the assistance tips to keep setting records. I'ma make a quarter ton my b*tch!
 
herderdude said:
Thanks, guys. I'm gonna give that PR a run next week since I'm enjoying some exogenous hormonal assistance (Epistane), but I'll definitely include the assistance tips to keep setting records. I'ma make a quarter ton my b*tch!
Click to expand...

Good luck!
 
As Rodja mentioned, strengthen your upper back muscles. I am a huge fan of seated good mornings, rounded back goodmornings (start with a very rounded back, and arch your back to the fully arched position), and face pulls.
 
Also, I'm a huge fan of rack pulls. However, you should always set up rack pulls so that when the bar rests on the pins it is below your knees. I also find this a great time to sometimes use a snatch grip.
 
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