Improving Deadlift Lockout
ironanimal
Posts: 5,922 Member
I'm stuck at 440lbs on my deadlift at the moment because of the lockout. I can bring anything up to 500lbs off the ground to my knee, but I get stuck there. Aside from heavy rack pulls, what other accessory work do you suggest to improve the lockout?
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If the issue was upper back/grip strength, I would recommend rack pulls. If hip drive was the problem, I would recommend RDL's.
Disclaimer: I don't pull nearly what you do, so take my advice with a grain of salt.0 -
Grip isn't the issue, and I don't *think* the upper back is either, but now that you've made me aware of that I'll pay more attention to it on my next deadlift day. I think the issue is in hip drive, as I struggle to bring the hips forward and straighten my knee at that point.0
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I haven't become stuck on deadlift yet, so my advice doesn't come from personal experience. The other day though (after failing a lift) a guy at the gym, who's been a very successful powerlifter for 30+ years, recommended trying out sumos for a while. His son (who also competes) did just this for a while and apparently broke a plataue on regular deadlifts after returning to them.0
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Good mornings, Straight-leg deadlifts, pulldowns/pull-ups, dumbbell rows/t-bar rows0
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Weak lockout is typically weak hips or weak upper back as stated above.
Rack pulls are good for overloading, but they're a bit unnatural compared to your deadlift stance.
You can try doing some block pulls, they let you get in a closer position in my opinion.
Also try pulling against bands or chains, if you're strong off the floor and can pull fast you can kind of beat out some weaknesses.
Hit some heavy dumbbell rows for reps. They'll bring up the upper back.
If your hips are weak, do pull thrus, sumo deads, wide squats.0 -
Here's a whole article about it. Sounds like rack pulls, band and chain deadlifts, and paused deadlifts.
http://articles.elitefts.com/training-articles/locking-out-a-deadlift/0 -
Thanks for the input all; read the article king and it seems logical to add paused lifts at a slightly lower weight to try and strengthen that phase so I will be adding that to my routine. Already doing Sumo Deads every couple of weeks as a supplementary on Back day.Here's a whole article about it. Sounds like rack pulls, band and chain deadlifts, and paused deadlifts.
http://articles.elitefts.com/training-articles/locking-out-a-deadlift/
Also thinking I'll be trying to see where my double overhand limit is these days. I've been pulling at 90-100% of max every week and used a mixed grip. Perhaps breaking it down a bit to build it back up will get the numbers rising again.0 -
Thanks for the input all; read the article king and it seems logical to add paused lifts at a slightly lower weight to try and strengthen that phase so I will be adding that to my routine. Already doing Sumo Deads every couple of weeks as a supplementary on Back day.
Also thinking I'll be trying to see where my double overhand limit is these days. I've been pulling at 90-100% of max every week and used a mixed grip. Perhaps breaking it down a bit to build it back up will get the numbers rising again.
worth a shot.
and working over 90% for weeks on end can really beat you up and make progress stall.
you could always step back and pull some overhand reps with 70-80% and see if that helps some.0 -
Yeah, I have up till the 12th on my current gym membership to try and get some heavy work in - going away on the 19th so it's not worth paying for the next month just yet. I'll be training in a BB gym with plenty of equipment for 3 weeks while there, then back with another week off. So, no deloading for me at the moment.worth a shot.
and working over 90% for weeks on end can really beat you up and make progress stall.
you could always step back and pull some overhand reps with 70-80% and see if that helps some.0 -
Yeah, I have up till the 12th on my current gym membership to try and get some heavy work in - going away on the 19th so it's not worth paying for the next month just yet. I'll be training in a BB gym with plenty of equipment for 3 weeks while there, then back with another week off. So, no deloading for me at the moment.worth a shot.
and working over 90% for weeks on end can really beat you up and make progress stall.
you could always step back and pull some overhand reps with 70-80% and see if that helps some.
70-80% isn't really a deload. If you're simply pulling 90+% every week, you may stall after a while. Not saying that's why you're stuck, but it's definitely a possibility.
I ran this - http://tsampa.org/training/scripts/coan_phillipi_deadlift/ - which I posted in another thread. I was actually right where you were. Went from 445 - 505 in the 10 weeks. Few sets of heavy deads and a bunch of speed sets. It also plans your accessory work. I pulled 505 a lot easier than I thought I would in the week 10.
After that I did my own thing for about 6-8 weeks...high-rep deads. Would do 3 sets: (1) 10-12, (2) 8-10, and (3) to failure. Added 10 pounds to each set each week. Those sets started probably around 65%/75%/80%. I wouldn't necessary recommend that since I just made it up, but it did seem to help with my grip strength and was a nice way to switch things up. I definitely got stronger.
Since then, I've started 5/3/1. This has you as low as 70% one week and as high as 95% another. Pulled 485 for 5 last week. I can't complain.0 -
Ahhh no king, I know that's not a deload - just stating my reasoning for not taking one at the moment.
I looked that programme, heh - it gets a bit silly if you put 650 as your target from 440 but obviously that's not realistic :P Planning from 440 to 500 looks optimistic, but possible. When I'm next in the gym, after this little Christmas break with a lot more food going in than usual, I'll see what I can pull and plan from there accordingly with the numbers.
I'm thinking about starting 5/3/1 after the coming breaks. I know of a few people on it (intermediate lifters) getting good results. My only concern is there won't be the volume I enjoy to fill out the 4 days a week.0 -
I'm thinking about starting 5/3/1 after the coming breaks. I know of a few people on it (intermediate lifters) getting good results. My only concern is there won't be the volume I enjoy to fill out the 4 days a week.
You can always just add some extra volume through assistance work. I ran 5/3/1 for about 6 months and liked it, but eventually I got bored and wanted to be able to have some variety.
I'm running the Cube Method now and it's been pretty great so far.
They sell the ebook here:
http://www.jtsstrength.com/
And you can find some info on the internet about it.
It's a similar setup to 5/3/1 in that you have a day for squats, bench, deads, and then a 4th day for overhead.
But it varies intensities more from week to week, and it's not always a traditional bench or deadlift. You'll do different heights of pulls for deads and what not. Working well for me, might be something to look into. Lots of volume compared to what I was doing.0 -
To those points, the only aspect of 5/3/1, I use is for big lifts (bench, press, squat, deads). I've been lifting seriously for about a year now...sporadically for about a year before that.
I have some things that I just personally like to do, so I do a bunch of assistance stuff. You probably have some sense of what you're doing, so add accessory work that you want to do. It's easy to switch up accessory lifts/sets-reps-volume to keep things fresh and keep running 5/3/1 for the big lifts. The 5/3/1 rep schemes are really working for me...I may run into a wall eventually, but I'll adjust when I get there.0 -
Another point for locking out is that your start position is optimal with the lats tight. If they start loose then it will be very hard to pull them back at the top. If it is mainly, hips then I'd be incorporating some heavy glute hip bridges (aka porno presses also)0
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Came across this a few months ago and found it helpful for me. Mike O'Hearn showing a Rob Riches how to power lift. gotta fast foward to 14:50 for the deadlift tips.
http://www.youtube.com/watch?v=G8x-Te2J8Ao
hope this was helpful0
