rattone, are you trying to say that stiff leg deads are better than conventional deads. Stiff leg deads have their time and place but they cannot beat regular deads because of the difference in loading. You can get your regular dead up to 800 pounds or 400 easy for a regular guy with regular genetics. Try to do a stiff legged dead woth anything over 400 pounds and lets see if you don't hurt yourself.
gorillacupcake here's what you'd do for the regular plank (Prone Iso-Abs)
Start by lying face down i.e. prone on floor. Raise up into straight plank position over the course of one second. Hold Plank position for two seconds. Slowly lower knees towards the mat, touching them to the mat after four seconds. Immediately begin raising them back up to straight plank position over the course of one second.
Remember:
- Face down at the mat with your chin tucked in
- Keep shoulder in neutral position
- Position elbows directly underneath shoulders, forearms parallel
- Back must stay in neutral position. No arch
- Draw in abs
- Squeeze glutes
- Feet should be shoulder-width apart
^thanks for all the info...looks like Im gonna be doin some planks this weekend...
ttt
ttt
You guys kick ass! Thanks for all the info/links... don't stop...
Not specifically about deadlifts, but a great read nonetheless;
Again not specifically related to deadlifts but an awesome article about lifting heavy;
I've been deadlifting for over 20 years(675 max) with a very bad back, and whenever I take some time off my back gets out of whack again. It doesn't get better until I start deadlifting again. Head up, looking straight forward but slightly up, butt down, chest forward, start the lift with squating the weight up to get it moving, then pulling up, finishing with shoulders back. Bringing the bar down with a squat. DON'T BANANA BACK!!! Or you will be sorry.
Happy lifting!
I just read ruledog and I'm confused. Hold the bar on the ground position for 2 seconds? And the lift(concentric) for 1? When i'm going heavy I have to explode. If you don't your lift would be considerably weakened. Whether it takes half, 1,or 2 seconds, I don't know I just know once you get the form down, you need to explode the lift or you will never gain strength. His rep cadence might be appropriate for some of the other lifts but not deadlifts, cleans, snatches, or any of the other heavy explosive compound lifts. Sure sounds smart though. By the way eccentric=extension; concentric=contraction. As force is produced either way.
ttt
A huge amount of incredible information. If you want to get really strong, listen to the people at Westside Barbell
BJJER,
no, i'm not saying that. just that they should ALSO be included in your workout.
presa01:
The 4-2-1 cadence is for stability level exercises such as Prone and Side-Lying Iso Abs (to develop stabilizing core musclature), and it does not apply to deadlifts. The style of deadlifts discussed through out this thread is considered a strength level exercise, and it's cadence is would be 2-0-2, or four seconds total per rep. 2-0-2 means you would simply bring the weight all the way up over two seconds and immediately lower it all the way down over two, repeating as such for the entire set of 6-12 reps depending on the load and your goals. I should note that NASM doesn't instruct the starting position for the deadlift bar to be all the way on the floor due to compromised mechanics most have going that low... instead, load/lift the bar inside a squat rack on top of the safety poles, at a height whereas the bar sits just a few inches below the knees.
Stability level leg exercises to which the 4-2-1 cadence applies are Single Leg Romanian Deadlifts, Single Leg Russian Deadlifts, and Single Leg Touchdowns, among others (Multi-planar Lunge to Balance, etc). The logic is that when an appropriate level of balance is established (proper force-couples, motor unit recruitment, etc) then strength can be later developed in an optimal manner. If appropriate balance is not developed then the prime movers must assist in stabilizing, thus reducing the muscles' effectiveness accelerating/stabilizing/decelerating each lift.
Also, note that traditional gym instruction for big lifts (squats, o-lifts, etc) involves a wide stance with feet facing outward in order to decrease ROM and stay more stable -- basically this positioning is just a compensation for lack of proper balance. Not only is it just a compromise, though, positioning the involved joints in such a manner is mechanically unnatural. Stressing the joint capsules and their surrounding ligaments/musculature in such a way causes the lift to be more dangerous and less effective than it could (should) be. This is one of several reasons why NASM emphasizes stability and balance early on in any client's program design.
thanks for the links 1arm
"No man nothing can compete with GOOD MORNINGS if you need to destroy your back as bad as possible as quick as possible imo. "
Last week at the gym, I saw a guy doing Good Mornings...not strange...BUT he was using the Smith Machine!!!
I dont know how thats even possible.
Anyone have advice on LOWERING the bar?
When I raise up, the bar comes slightly toward me, so it lightly scraps my shin/knee, Im cool with that.
But Lowering the bar, my lower back feels "bad/weird" like it is about to snap.
So I must be lowering it wrong.
I wish my gym had bumper plates so I can just drop the bar.