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Westside DL question

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Posted by: Stewart14

what are some good assistance/ME exercises to use to bring up the conventional deadlift? A lot of the things I do on a westside routine are done with a wide stance favoring the posterior muscles, but IMO, the conventional DL with the closer stance has different muscle involvement, at least on the lift off.

Trap bar deads? Deads off plates? My lockout seems fine, and my grip seems fine, my problem is basically the first half of the movement.

any advice?


Posted by: P-funk

do the same type of exercises with a close stance.

why do you have to use a wide stance when doing a west side program? Just because they do it, doesn't mean you have to. The squat and deadlift so wide (feet jammed against the monolift) that you are going to be hardpressed to handle that without a squat suit and/or squatters briefs. It tears up the hips.


Posted by: fyredup1286

i would say trap bar deads...i know some people who do them...nd they seem to werk different muscles then reg. deads. But u dont have to listen to me...cus u prob know more then me neway


Posted by: P-funk

trap bar is great.


Posted by: Stewart14

Quote:
Originally Posted by P-funk View Post
do the same type of exercises with a close stance.

why do you have to use a wide stance when doing a west side program? Just because they do it, doesn't mean you have to. The squat and deadlift so wide (feet jammed against the monolift) that you are going to be hardpressed to handle that without a squat suit and/or squatters briefs. It tears up the hips.
Well, my definition of wide is quite possibly a lot different than "theirs". For example, on a squat, my most comfortable stance is the one I use, not purposely wide or anything, and it is about 1 1/2 to 1 3/4 shoulder width. I do not have the flexibility to squat a shoulder width or narrower unless I put my heels on plates.

that being said, I probably don't have the flexibility to do a conventional DL in "proper" form, but I find it easier to DL with a narrower stance than to squat with one.


Posted by: P-funk

Quote:
Originally Posted by Stewart20 View Post
Well, my definition of wide is quite possibly a lot different than "theirs". For example, on a squat, my most comfortable stance is the one I use, not purposely wide or anything, and it is about 1 1/2 to 1 3/4 shoulder width. I do not have the flexibility to squat a shoulder width or narrower unless I put my heels on plates.

that being said, I probably don't have the flexibility to do a conventional DL in "proper" form, but I find it easier to DL with a narrower stance than to squat with one.
a conventional DL is a narrow stance deadlift. I don't understand what you are asking now?


Posted by: Stewart14

Quote:
Originally Posted by P-funk View Post
a conventional DL is a narrow stance deadlift. I don't understand what you are asking now?
Wasn't asking anything there really, just saying what I do. I do most of my exercises with a wider stance, due to my own flexibility,the DL is the only one I do with a close stance, so I was just looking for exercises to help bring that up.


Posted by: P-funk

Quote:
Originally Posted by Stewart20 View Post
Wasn't asking anything there really, just saying what I do. I do most of my exercises with a wider stance, due to my own flexibility,the DL is the only one I do with a close stance, so I was just looking for exercises to help bring that up.
oh...


I am saying, do the same supplemental exercises, just with your deadlift stance. If you are not flexibile enough to do them, then that is something you need to work on.


Posted by: CowPimp

Platform deadlifts, trap bar deadlifts, PL stance box squats, etc.

When doing deadlifts for reps, make sure you pause on the floor in between each repetition. Bouncing isn't going to help you get stronger out of the hole.

You should also consider some speed pulls. That has helped me shift my weak point in the deadlift back up toward the top of the movement.


Posted by: Stewart14

Quote:
Originally Posted by CowPimp View Post
Platform deadlifts, trap bar deadlifts, PL stance box squats, etc.
do you recommend these lifts for both ME work and repetition work as well?


Posted by: Witchblade

Quote:
Originally Posted by Stewart20 View Post
do you recommend these lifts for both ME work and repetition work as well?
(I'm not speaking on Cowpimp's behalf, but) I think almost all exercises are suitable for repetition work. Why wouldn't they be?

Compound movements: good for ME and reps.
Isolation movements: good for reps.


Posted by: CowPimp

Quote:
Originally Posted by Stewart20 View Post
do you recommend these lifts for both ME work and repetition work as well?
You could use them for either one, but I prefer deadlift variations for fairly low repetition sets.


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Westside DL question


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