correcting an imbalance

[Gordo]

I've noticed in the conventional deadlift, my relative heavier lifts lead me to believe that my hams are simply not up to snuff. Too much quad dominant work over the years has probably put the hams in deficit (stupid leg extensions ).

I've noticed that I'm really slow off the floor but once past the knees *boom* the weight shoots up (as I find the hips and glutes are able to thrust to lockout, may be leverage changes for the better at that point? I have shorter appendages compared to my torso (which is relatively long)).

So I wonder what's a good way to approach correcting this?

Drop quad dominant exercises for a good while and concentrate effort on posterior chain only?

Or a little quad dominant work (like a couple of front squat sets) with the majority hip/glut/ham dom?

What I have been doing lately is:

Upper Pull, Upper Push, Lower-quad dom, Lower-Hip/Ham.

Any idear's in this regard?

 

[CowPimp]

That doesn't necessarily mean your hammies are lacking, you might just be lacking rate of force development, i.e. power. This isn't to say they aren't lacking. It's certainly a possibility. In addition to perhaps shifting the emphasis toward lower body pulling, you should consider throwing in some speed deadlifts. Also, make sure you pause in between repetitions if you are pulling for reps.

 

[Seanp156]

It may also be a good idea to throw some movements in like glute/ham raises, reverse hypers, and SL/Romanian deadlifts if your hams are lagging behind.

 

[Gordo]

In addition to perhaps shifting the emphasis toward lower body pulling, you should consider throwing in some speed deadlifts.

Speed deads are done how?
I'm guessing it's an explosive movement. What % of 1-RM is this done?

 

[Squaggleboggin]

Traditional Westside style has you do something like 55% of your 1RM for 8 sets of 2 reps or something like that. You could also try elevated deadlifts for a greater ROM.

As Sean said, it might be a good idea to add some nice, compound movements such as RDLs into your routine. My hamstrings may actually be the strongest part of my leg because of RDLs.

 

[Gordo]

I mix up SLDL and RDL's. I've gotten into unilateral SLDL...and really like them, though my ass says otherwise.

My flexiblilty in my hammies sucks that I'm not sure pulling from a deficit will work just yet (for fear of rounding my back). Still working on that though.

Good ideas though, thanks

 

[PWGriffin]

I mix up SLDL and RDL's. I've gotten into unilateral SLDL...and really like them, though my ass says otherwise.

My flexiblilty in my hammies sucks that I'm not sure pulling from a deficit will work just yet (for fear of rounding my back). Still working on that though.

Good ideas though, thanks

I think while most people say SLDL they actually are doing RDL's. A lot of people don't do the traditional SLDL's anymore because it's easy to round ur back and hyperextend the knees and I believe CP said that by bending the knees you get more glutes into the movement.

IIRC, SLDL's are done with locked knees and RDL's are performed with soft knees and no rounding of your back.

 

[Gordo]

hehe....what I meant was I periodically switch between RDL and SLDL's but I'd say, more often than not, I do RDL's.

 

[PWGriffin]

hehe....what I meant was I periodically switch between RDL and SLDL's but I'd say, more often than not, I do RDL's.

oops....

 

[CowPimp]

Speed deads are done how?
I'm guessing it's an explosive movement. What % of 1-RM is this done?

Anywhere from 40-70% of your 1RM is typically recommended, but I would think that you can certainly improve outside of this range. I kinda like 60% or so for deads. The key is to make sure it's not so much that it slows you down. Speed over intensity.

 

[Gordo]

Anywhere from 40-70% of your 1RM is typically recommended, but I would think that you can certainly improve outside of this range. I kinda like 60% or so for deads. The key is to make sure it's not so much that it slows you down. Speed over intensity.

okay gotit.