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#428396 - 07/18/10 03:25 AM Re: Powerlifting Questions? [Re: Cord]
Stormdragon Offline
Who Dares Wins
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Registered: 08/05/04
Posts: 3409
Loc: Salem, OR
I've tried to find the error in my technique and I think the only problem may be where I lift the bar past my knees. I tend to bend over into more of a Romanian deadlift for split second to keep from scraping my shins or knees and I think that does it. I got sick of scraping though. I'm already missing a small but somewhat notceable chunk from out of my right shin from doing deads awhile back. I also wonder if maybe my stance is too narrow.
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#428401 - 07/18/10 09:22 AM Re: Powerlifting Questions? [Re: Stormdragon]
MattJ Offline
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Originally Posted By: Cord
Ross Enemait is a fine example of a functional athlete, who's focus is not power for power's sake, but who is a believer in conditioning the posterior chain for fight performance.

Here is footage of him applying that strength to the deadlift movement, as opposed to having used heavy deadlift to achieve it.

http://www.youtube.com/watch?v=95D7lj-A6tA


Dang! That's really impressive. 500+ lbs at a body weight of 170! Far above my best (380lbs at a body weight of 160).
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#428417 - 07/18/10 05:10 PM Re: Powerlifting Questions? [Re: MattJ]
Stormdragon Offline
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Registered: 08/05/04
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Loc: Salem, OR
I'm doing something very wrong because my best is 345 at 190. Most recently I only anaged 330 at 200. How far apart are your feet and do you just lift straight up past your knees?
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Member of DaJoGen MMA school under Dave Hagen and Team Chaos fight team under Denver Mangiyatan and Chris Toquero, ran out of Zanshin Martial Arts in Salem Oregon: http://www.zanshinarts.org/Home.aspx,

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#428424 - 07/19/10 12:38 AM Re: Powerlifting Questions? [Re: Stormdragon]
Cord Offline
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Registered: 01/13/05
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Loc: Cambridge UK.
Originally Posted By: Stormdragon
I'm doing something very wrong because my best is 345 at 190. Most recently I only anaged 330 at 200. How far apart are your feet and do you just lift straight up past your knees?


The key is to have 'open' hips. Some of this is down to stance, and some of it is down to flexibility.

Stand tsll, and do 5 jumping half squats. Allow your legs to relax in the air, and to find their preferred landing width for stability and to launch the next squat. At the end of the 5th squat, hold your position, look down and you will see your natural width and angle from the hips. Seek to replicate that when addressing the bar for DL's.

Also, work hard on soleus, glute, adductor and lower back stretches, and consider roller work on your ITB to free up your knee/hip alignment.

The technique itself, you may try from a slight elevation in a power rack to ensure that you can maintain proper alignment in the start position.
Remember that the focus is not so much to lift the bar upward, as it is to fire the hips forward- you need to lift from the glutes and hips right from word go, dont engage them after the bar has left the ground by back power alone.

Head up. Hips low. Back flat. Traps taught. Balance 'sat back' through the heels. Sensation like body is a coiled spring. Drive the hips and the bar will do what it must as the body unfolds.
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#428541 - 07/23/10 06:13 PM Re: Powerlifting Questions? [Re: Cord]
Stormdragon Offline
Who Dares Wins
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Registered: 08/05/04
Posts: 3409
Loc: Salem, OR
Interesting, I'll give these tips a shot.
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Member of DaJoGen MMA school under Dave Hagen and Team Chaos fight team under Denver Mangiyatan and Chris Toquero, ran out of Zanshin Martial Arts in Salem Oregon: http://www.zanshinarts.org/Home.aspx,

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#428542 - 07/23/10 06:21 PM Re: Powerlifting Questions? [Re: Stormdragon]
TheCrab Offline
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Member

Registered: 03/14/08
Posts: 467
Loc: QLD Australia
thats the best tip ive ever heard about firing the hips forward.
and storm, it took me over a year to get (sort of) decent technique on my deads. Ive seen blokes that have been seriously training for years that do them wrong.

at the moment I can do 350 at 163, which is after 3 months or so of training. you progress quite quickly at them when you get the technique right

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#428559 - 07/24/10 04:09 AM Re: Powerlifting Questions? [Re: TheCrab]
Stormdragon Offline
Who Dares Wins
Professional Poster

Registered: 08/05/04
Posts: 3409
Loc: Salem, OR
Yeah my technique has to be off. I'm 205 and pretty muscular so my max should be around 400 at least.
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Member of DaJoGen MMA school under Dave Hagen and Team Chaos fight team under Denver Mangiyatan and Chris Toquero, ran out of Zanshin Martial Arts in Salem Oregon: http://www.zanshinarts.org/Home.aspx,

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