Thread: Dead Lifts for Rusty

rack pulls are a good way to start if you are limited in flexibility/mobility to get down to the floor.

Otherwise, just start from the floor and start light.

I rarely have people do reps higher than 5 on the deadlift (even with light weight. we just do more sets to make up the volume) because form goes to shit.

Some things that I have people do are:

1) get down, set yourself, lift the bar from the floor.
2) set it down in a controlled manner.
3) take your hands off the bar and stand up before the next rep
4) repeat

The reason I do that now is to ENSURE that people are tight off the ground. The re-set helps them to prepare their body to get into a good position. When people try and knock out rep after rep or even tap (or bounce) the weight on the floor is when things go to shit because as the weight bounces (or even slightly taps) it has a tendency to move foreward or backward (depending on if you have an asymetry, if you are dominant to one side or how you hit the floor, IE the angle) and then you are trying to lift in that torqued position. This is where the back starts to say 'fuck you'.

The other things that I like with the re-set, aside from learning to tighten the spine in a good position, is that you can focus on scapular control and really "packing" the shoulder blades back and down. This helps strengthen the firing and timing of the rotator cuff and scapular stabilizer musculature.

Start out slow!

Originally Posted by P-funk

Some things that I have people do are:

1) get down, set yourself, lift the bar from the floor.
2) set it down in a controlled manner.
3) take your hands off the bar and stand up before the next rep
4) repeat

That is exactly what I do and it has been working great for me.

Quit yer whinin' ya' fat bastard and just do the damn lift.

Oh, I did the lift alright *adjusts insurance collar*

No, I had just gotten away from the basics/core exercises for a while....felt kinda good to do this again. Maybe next time I'll put some weight on the bar, heh heh.

I'm thinking about supersetting shrugs with rack pulls next time.....oooooooh, DaMayor's gettin' all crazy!

Speaking of shrugs, I found this custom rack just for you.

Originally Posted by DaMayor

I'm thinking about supersetting shrugs with rack pulls next time.....oooooooh, DaMayor's gettin' all crazy!

combine them! rack pull and then shrug at the top. sometimes i even have people do a pull, and then finish at the top with a shrug and a toe raise (not explosive like an olympic pull) to hit triple extension at the ankle, knee and hip.

Originally Posted by P-funk

combine them! rack pull and then shrug at the top. sometimes i even have people do a pull, and then finish at the top with a shrug and a toe raise (not explosive like an olympic pull) to hit triple extension at the ankle, knee and hip.

Yep, this makes perfect sense to me. Might as well get the most out of it while using the rack/area.