If you had to choose one or more exercise to help with normal deadlifting what would it be?
I am already doing ATG & normal squats. I have been told SLDL but want to check with you guys.
My goal is to get from 205 to 225 by the end of the year but I dont have the time to dedicate one session to just back & legs.
Thanks

Rack Deads if you can!...awesome for back but will also help you on the higher portion of the movement. However, saying that..many have issues on the first part.....

KP

hmm slight problem. I dont have a rack "yet" in my gym but I could load the smiths up I guess.
Also how do you perform a rack deadlift. Is it all back or back & legs? & how far from the floor?
Thanks

dont bother using the smith atal.

have u got any aerobic steps or preferably 2 big wooden blocks? lol

tip for improving deadlifts is to not go to heavy all the time. some weeks just go out on the last set and try and hit some reps. i barely ever even hit a very hard set of 5 reps tbf. Last workout i built up to a top set which i did 14 reps of! All the warm up sets before hand go lightish and just work on your speed of your lifts doing 3-5 reps building up to what you want to do for your top set.

i THINK this is what i did my last deadlift workout- something like this.
100 x 5
120 x 5
140 x 3
160 x 1
180 x 14

Not only does this save your cns from a complete battering everyweek, but your more likely to set various repped pbs, which keeps your motivation up.

if you do plan on hitting a set of 5s, dont make it too heavy, hard but not too hard, obviously after a while when u think your ready then go for a 5rep pb.

Work on improving your squats and your deads will go up.

I think RDL's are very useful for building hamstring strength to help with the whole lift but especially the first bit. It's the first bit that gets me, I can either lift if the whole way up or can't budge it an inch off the floor, never failed once I've got it airbourne!

However if you're finding your problem is higher up and you're failing to lockout then KP's tip of rack dead's would probably be more productive.

Saying that I've always found having a break from deads to be the best thing. Racks and RDL's combined would be pretty good. Also I know James recommends GM's for building lower back strength but I don't like them at all. I think they're a love/hate type exercise.

Thanks Bison
Do you kill the bar on a RDL or let it hang?

I think there are some steps I could use in place of a rack. Thanks KP & Ash

Sorry I don't know what you mean mate.

Dusty wrote:Thanks Bison
Do you kill the bar on a RDL or let it hang?

I think there are some steps I could use in place of a rack. Thanks KP & Ash

As I understand it you shouldn't let the bar go dead on the floor with RDLs, if that's what you mean Dusty, use the stretch reflex. In that way they're different from deads.

Ahh, now I see what he meant lol!

No I just lower the bar just upto the moment I'd need to lose the arch in my lower back. With practice it becomes easy to do this and still get a great stretch in the hammy's. It's a bitch of an exercise to master though but so worth persevering with

I don't let the weight touch the floor and go 'dead' as I'm not flexible enough anyway.

RDL's - My favourite exercise

1. Start in the completed deadlift position. (I use double overhand hook grip)

2. Bend the knees slightly.

3. Lower the bar by pushing the hips back.

4. Lower the bar below the knees but not to the platform. Tension must remain on the muscles . Stand on blocks if you want to get lower.

5. The position should be, "SHINS VERTICAL, HIPS BACK, and BACK STRAIGHT".

6. The movement should not be fast but steady and under control all the way.

7. The back must remain straight. The movement is from the hips. The arms remain straight throughout.

8. Take a deep breath at the start of the movement and keep the chest up throughout. Hold your breath as you lower and exhale as you complete the movement.

Start light and focus on getting your hips back and keeping your back straight.

Good post mate

Thanks all
Good step by step Cleaver ta
I will be trying that next time.

RDL for sure

slow down, and don't let weight rest on floor, then fast up and repeat. Try to feel the stretch in your hams as you do it; once you feel that you should be doing it correctly

What would a productive work out be in terms of sets & reps once my form is sorted?
Should the reps be kept low like deadlifts but do more sets?
I dont mind high volume. My deads are at 205 at the moment with 180 at around 8 reps max.

I don't know what else you do in the workout, but here's one way:

= First 3 sessions =
3 sets 8 reps

= Next 3 sessions =
4 sets 6 reps

= Next 3 sessions =
4 sets 7 reps

= Next 3 sessions =
6 sets 3 reps

If you train legs once every 5 days that'll take about 9 weeks. It's based on a wave like approach where you accumulate then intensify then accumulate then intensify.

hang on dusty, ur max deadlift is 205 but you deadlift 180 x 8 lol wtf

I am yet to really push it on the dead when fresh & I have never tried a max weight early in my routine. I tend to just do a heavy one at the end but I am usually shagged out by then & my grip is going. The 180x8 i did a few weeks ago after a short set as I was pushed for time. I have set myself a goal of 2.5xbody weight for 5 reps by the end of the year.