??? On Your Worst Lift.....

[SisterSteel]

Re: ??? On Your Worst Lift.....

I thought deads and squats would be my worst lifts going into this meet this weekend, but they have come up tremendously. I feel like what Sister said, doing 2 and 4" deficit deadlifts, along with working the hips and glutes have really helped. For hips I have used Dimel Deads at 4x15 every other week, sub in rope pull-through's on the opposite weeks. Then for Glutes I do G/H kickback every week at 4x20. That's high volume for prep, but it has worked. If I had a GH raise I would have used it over the kickback machine.

Here's a trick to get more glute involvement in your conventional deadlifts.... duck your feet out just a lil bit. That will open the hips and make it easier to activate the gluts.

Something you should also try OldGoat to strengthen your hips.... glute bridges from the floor and you can also do them off a bench. Dimels aren't bad but I feel I got more from glute bridges.

[SisterSteel]

Re: ??? On Your Worst Lift.....

Starting my journey I thought my dead would have been my worst but I has been my squat that hasn't come up the way I would have liked! but I am new to PL and I'm working with some good guys including old goat and with their help and support I think my squad will improve and potentially become my best lift! I'm currently benching 365 squat 465 and dead at 550!

There's a lot you can do to increase your squat. Like I've been telling everyone.... don't forget to work on your hip mobility.

[zedhed]

Re: ??? On Your Worst Lift.....

This is exactly how I DL except that I start from the floor.

http://www.youtube.com/watch?v=PnBREGM7pE0

Unfortunatly this is pretty much how (I think or at least I feel like I look) doing squats too.

[Encino_Mang]

Re: ??? On Your Worst Lift.....

Deads.......I'm a short squaty guy with short arms (think T-Rex ) anyway I love them I just can't pull......tried sumos also.....still just sorry

[SisterSteel]

Re: ??? On Your Worst Lift.....

This is exactly how I DL except that I start from the floor.

http://www.youtube.com/watch?v=PnBREGM7pE0

Unfortunatly this is pretty much how (I think or at least I feel like I look) doing squats too.

You need to work on your hip mobility. When you're pulling conventional you want your shoulders behind the bar and to accomplish that you have ot drop your hips.

Another thing that is often overlooked when pulling conventional is how to properly finish a pull. You don't pull back extending your lower back. You shoot your hips forward. I see many people doing this incorrectly and they miss the top of the lift when in fact that shouldn't happen if they have strong hips.

[SisterSteel]

Re: ??? On Your Worst Lift.....

Deads.......I'm a short squaty guy with short arms (think T-Rex ) anyway I love them I just can't pull......tried sumos also.....still just sorry

You just have to work on it. Lets be honest.... none of us are built for all 3 lifts. At best some of us are built for 2 of the lifts so that means we ALL struggle with a lift. Don't say... I'm going to suck at deads because of blah, blah, blah. Instead say I'm going to kick the shit out of deadlifts and believe it. If you say you can't than you won't. Believe in yourself and you'll be surprised what you can accomplish.

[zedhed]

Re: ??? On Your Worst Lift.....

You need to work on your hip mobility. When you're pulling conventional you want your shoulders behind the bar and to accomplish that you have ot drop your hips.

Another thing that is often overlooked when pulling conventional is how to properly finish a pull. You don't pull back extending your lower back. You shoot your hips forward. I see many people doing this incorrectly and they miss the top of the lift when in fact that shouldn't happen if they have strong hips.

Thanks SS, working on the hip mobility. Doing tons of research right now. Appreciate your advice too suga!

[zedhed]

Re: ??? On Your Worst Lift.....

Hip Mobility

http://www.mobilitywod.com/2010/11/episode-97-improved-hip-mobility-for-better-squatting-tomorrow/

[SisterSteel]

Re: ??? On Your Worst Lift.....

That's actually a VERY good video Zed. You should work on those 2 stretched 3x week for 2+ minutes a time and you'll see a difference in your hip mobility.

Don't forget to work on the rest of your body (upper and lower body).

[zedhed]

Re: ??? On Your Worst Lift.....

Much thanks suga am on it both upper and lower.

[SisterSteel]

Re: ??? On Your Worst Lift.....

Much thanks suga am on it both upper and lower.

Kelly Starrett and Chad Wesley Smith both have good vids of mobility for the upper and lower body.

[BigBones]

Hip Mobility

http://www.mobilitywod.com/2010/11/e...ting-tomorrow/

Awesome. Need to stretch and flex like this. My squat is tight and weak - this is useful ^^^

[zedhed]

Re: ??? On Your Worst Lift.....

OK a question on Good Mornings.
Do you keep you hips stationary or do you move them horizontally from front to back with your legs slightly bent?

[SisterSteel]

Re: ??? On Your Worst Lift.....

OK a question on Good Mornings.
Do you keep you hips stationary or do you move them horizontally from front to back with your legs slightly bent?

You move your hips back as the bar descends. You also want to keep a slight bend in your hips. If you kept your hips fixated in one position, you would topple over as you lowered the bar.

One more thing... If you're not performing GM's you should be. They are great for strengthening the lower back. It's a staple lift of mine and all that I have trained (which includes some big names in Powerlifting).

[zedhed]

Re: ??? On Your Worst Lift.....

Thanks suga!