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The Deadlift
🕑 Added 2021-10-09 20:00:00 +0000 UTC"Start with your feet shoulder-width apart and the bar touching your shins."
"Take the tension of the bar. You need to pull it hard and fast but never snatch it or you’ll risk injury. Looking straight ahead, exhale, then take a deep breath and drive your heels into the floor, and push up using the muscles of both your lower back and legs so that the bar reaches your knees."
"Ensure that your legs lock and your back straightens at the same time. Once you’re straight, retract your shoulder blades and hold your head high, keeping the bar under full control. Then reverse every part of the move to lower the bar back to the ground."
Okay, we already hear them all. here come down to real question---How do I pull more weight with good forms and higher reps?
Remember, deadlift is a compound movement, it recruits every small groups of our back muscles, glute,hamstring and grip strength.
I had years of back rounding issues, my jealous bitchy gym buddy said I should lowered the weight,well.. probably lowered to the same weight that he pull or not deadlift at all.but that wasn't my goal here.
There were no way around it, it takes lots of accessories work/isolation work plus techniques, which was already mentioned here eariler, constantly practice for months,years to make it perfect.
turns out my back rounding was from neglecting upper back isolation, my powerlifting coach said I am very"squaddy", and he was right. my lower body is very dominant.
as you can see in pictures, I pulled 310lbs without bending my knees / having to use "push press" technique to drive my way up for 7reps.
and that wasn't my best at all, I have pulled this weight with straps for 12reps, it's just I was keeping my training intensity to medium for my powerlifting meet at the time.
But if I pull more than that I would have to switch my starting position back to squat,driving heels into the floor,pushed with my legs while keeping my back neutral.
