To the deadlift speciatlists

Posted By: DKG
Date: Wednesday, 22 January 2003, at 10:39 a.m.

I need some more DL advice. I am a taller lifter at 6'3" with a bodyweight of 200-205 pounds. That is to say I have a lean build. Not many people deadlift in my gym, but when they do I tend to watch to see their form, etc. But most of these guys are shorter and wider than I. Here's my question: how low should your hips be to parallel? In other words, which is more important: an upright DL stance where your hips are low or one where your back is closer to parallel to the floor and your ass is up a little more. Seems to me that hips close to parallel turns it into a squat almost. I have seen some pics of DL'ers, and their hips are not always parallel to the floor, but raised up a little. I know every lifter is different. I am tall with long arms and small waist.

Thanks for your thoughts.

I'm not a specialist but from what you describe you will probably have a higher takeoff point with not much legbend.

If you are keeping your eyes up, the bar close (skin the shins and slide up the thighs) and your back from "horsehoeing" too much, then you are probably ok.

The nitpicks that help me are:

1.) Learned to use a hook grip like in OL. The pull is smoother and straighter. I can also hold onto a heavy bar all day if I need to now that I am used to this.

2.) Lead with my head. I imagine a big rope pulling me up head first like a puppet. I know this sounds pretty funny but it keeps me from locking out my knees early or "hunching over and hitching". This also works in the squat.

3.) Learning to hold a strong arch at takeoff. This shortens your back and puts you at stronger position at the sticking point. If its really-really heavy you won't hold it that well, but trying with all your might to do this sure helps. It also keeps the effort more on your hamstrings and glutes rather than your lumbars I think. That can't be a bad thing.

4.) POWER!!! I do lots of high pulls from the floor. I use heavy weights and pull to clean height. You can also simply do fast deadlifts if you like but I like the extra trap involvement. This teaches you to get the thing moving and keep the pressure on. Some people are very hesitant and "test" the bar off the floor. This cures that and also gives you with practice, more bar speed around knee level and lockout where you will need it. With high pulls and OL's you gotta "do it or not" and not be in the bad habit of "feeling your way up"

5.) One arm deadlifts now and then. If you can do this for more than 1/2 of your competion lift then you will never be bothered by grip or "hurtin' hands" issues again. Puts the effort back where it should be rather than on your hands and wrists. I only have 7" wrists, kind of small, this really helped. My biggest to date is 365# in front with a regular uncambered bar. I have my problems but losing deadlifts halfway up isn't one of them.

In my own experience this has all helped.

Bryce

DKG you sure do not want your back parallel you do want your head and chest up, and if you are 6,3 I think and lean I would pull conventional. A lot of taller guys have done real well with the conventional pull. If you are just starting to learn to pull I would go with the over and under grip. The Hook grip has become popular lately with Big Brad using it but I think the over under works great. I know many big 900 plus pulls have been done that way. You want your hips down in the conventional pull but not at parallel quite. And remember speed is king on the pull especially off the floor.Ken Ufford

Howdy,
My opinion is that pulling conventional, you want your hips lowered to a point that you have a flat back or slight arch but no lower. You have much more power in a partial squat position than a full squat position. Many people that you see at a meet who have their hips pop up first, resulting in a stiff legged deadlift, usually start with their hips in too low of a position, a position they can't maintain. Their initial drive off the floor results in nothing more than their hips rising to a height with better leverage, and then the bar leaves the floor. You want your hips and shoulders to move at the same time. Your force should go into raising the bar, not changing body position. As far as how upright you are in the starting position, I think arm length comes into play here. Those with longer arms are able to stay more upright.

D.

I think Bryce gave you some good advice and I think I've followed his advice in this photo. <Click for photo>  This is my starting position for a 470 opener at a recent comp. At this point I'm taking three deep breaths. Then I'll tighten my back as much as possible so that I can maintain an arch, at least at the start. I try to keep my butt down far enough so I can use my power muscles in my butt and legs to start, but not so far as to make it a "below parallel" squat-like lift. At some point you will have to use your back muscles to lock out because you're bent at the hips when you start.

I've never had video taken of any lift and really should do so.

HNG

I was reading the thread below on pulling and about the form and all. I think it is all good advice but one thing to always remember on the pull is it is about 80% between the ears! In other words form is all well and good but make sure when the time comes to do the lift you have one thing on your mind and that is ripping that bar from the floor with the most force possible. And to do this you should really be only focused on that. Make sure your form is already down and you do not have to think about it long. I think on the pull you have to as the old saying goes DIP,GRIP,AND RIP that bar up. In my opinion pulling is as much a attitude as anything else! Ken Ufford