Deadlift 315 Check-up

[Byeah985]

I've managed to hit 315 in three months and keep the deadlift in all workouts. I thought I'd check in to make sure my form didn't deteriorate to much.

[Bill Been]

Your setup looks fine until it's time to set your back, to raise your chest, to send a punishingly uncomfortable wave of tension from Hell from the base of your neck to Uncle Rico's cocyx. Then things go badly off the rails. You flatten your back briefly, then you commence to yankin' the bar off the ground. Yes, actually yanking. You're not pulling the bar off the ground, you're yanking it. It's very unlikely a lifter will keep his back in solid extension when going from Zero to over 315 in a split second. And yours responds as expected: it rounds fairly significantly. You need to set your back so hard it tries to cause cramps, take a big breath and hold it, then, holding every scrap of that back extension force, you drag the bar up your shins to lockout.

Honestly, your yank and flex was profound enough that I question whether you can even do a set of 5 at 315 while holding your back in extension. Sorry to be the bearer of bad news.

[Adam Franklin]

Don't jerk the weight off of the ground; squeeze it off of the ground! By jerking the weight off of the ground, you are losing back extension at the start of the pull. In your warm up sets, see how slow you can break the weight off of the ground while maintaining a tight back.

EDIT:

Too slow, Bill beat me to it!

[Byeah985]

Good! Don't sugar-coat ANYTHING! I got a little ambitious with the weight. I'll focus on "squeezing" the bar of the floor and "dragging" it up my legs.

[Byeah985]

(The last 30 seconds is me forgetting to turn it off.)
Let me know if this is any better.

[Bill Been]

You're getting real close to the wave of extension deal, but then it goes away right before you pull.

Yep, this.

Try to see how slowly you can pull the bar off the floor. You've banished your horrific yank-o-rama so the dirty commies haven't won yet, but there's still a definite point at which you "turn on" the amount of force it's going to require to pull the bar off the floor. This is still un-doing your much-improved back tension. Try to pretend you're an electric winch and there's a rheostat control that is going to allow you to pull on that 315lb bar with 300....305....310....312....313....314....315....3 16.... etc. The bar will come off the floor smoothly with your back in breathtakingly rigid extension, making all nearby women swoon.

[Bill Been]

Deleted. Double post. The dirty commies have won.

[Byeah985]

This one felt better



Sorry for the unnecessary activity in the background, I'm not a film student.

Speaking of which, Those two girls in the back didn't swoon like you said they would, Bill. Was my back rigid enough?