Lifting less now in order to lift more in the future
I got some very valuable advice this weekend on my deadlift form. Just want to make note of it here for future reference.
Deadlift training notes:
- Pull conventional
- switch to using lower hip starting position
- utilize leg drive to compensate for short arms
- Develop quads to help with deadlift leg drive
- High bar paused squats and front squats using deadlift stance for assistance work
I need leg drive to pull faster with my t-rex arms. The deadlift challenge that has never gone away is that I’ve always been a slow puller- regardless of how many deficits I do. So now I have to work on developing my quads for that initial push. For me, my quads are what will break the bar from the floor. My quads are weak, so that’s why getting my hips lower in the pull is difficult. I always want to use my hamstrings- which have over-developed from pulling with high hips (stiff leg deadlift). Now that I have proper footwear for squats, I can get better quad involvement and development. Even my squat was pretty posterior dominant. I need to do more front squats and high bar paused squats using my deadlift stance to work on my quads.
I’m really grateful for the people who coached me yesterday for exposing my weakness. If I want a faster pull, I’ll have to retire my 335lb stiff leg deadlift and pull less weight with a lower hip to train my quads to catch up to my hamstrings and glutes.