Deadlifting off of blocks as a permenant substitute to regular deadlifts

[spesmilitis]

More ROM= better exercise. The ATG squats should be the majority of your squat workouts, why not the same for the deadlifts? Adhering to the height set by the 45's is a bit arbitrary.

 

[wolf116]

Doesn't that require more leg muscle? You wouldn't really want to work legs too much on back day.

 

[spesmilitis]

Deadlifts are mostly a hip movement. They require a lot of effort from the quads, hams, and back as well.

 

[Drum&Bass]

More ROM= better exercise

No I wouldn't say its better to do them from an elevated surface, it works your legs and upper back alot more, but the main focus of a deadlift is bringing your hips to the bar right before you stand.

thats why some people will pull with the bar further off the floor in a powercage (rack deadlifts), there not using as much synergistic/supporting muscles but there still using the target muscles, lower back/hips.

 

[fireguy]

Not a good idea. I talked to an older guy in my powerlifing club about the movment. Alot of lifters have blown out their lower backs on deads from a block. Including me. Thats when I started listening experience over theory. Three months of no squats and deads (no spinal loading) to recover. Endless sets of highreps pullthrought and goodmornings with the bar. With deads from a box, it's almost impossible to not round your lower back on them. And dont be stupid and tell me "this doesn't apply to you". Basicly if you deadlift conventional, you should have no problem getting the bar off the floor since lockout strenght is the sticking point for most lifters. Preform alot of heavy rack lockouts and goodmornings to help this. For sumo deadlifters, getting the bar of the floor is the hard part for alot of lifters. In this case, box squats are nice since it takes the streth reflex or whatever it's called out of the equation and gives you flexing strenght from the bottom possition. Theres alot more you can do. Just deadlifting with som supplimental lifts to help their sticking point works like a charm for alot of guys.

 

[spesmilitis]

it works your legs and upper back alot more, but the main focus of a deadlift is bringing your hips to the bar right before you stand.

Whoa, DB's advice has an affect on a decision I'm going to make regarding my strength training. This feels awkward.

What I mean by as low as possible is going as low as a can while maintaining perfect form (no rounding of back).

The best deadlifters in the world are generally tall. It may be something else, but it might be that since they have to go 'lower' and work out more muscles, that may result in better strength development.

 

[wolf116]

but it hits your back nowhere near as hard as normal/racks. Like ATG dose for legs.

 

[EFFORT]

No need to let the block Deadlift take over the conventional. You can rotate different deadlift variations though and train them.

 

[Mad Manic]

Well I do Stiff-Leg Deadlifts for hamstrings and lower back off a block to get a deeper stretch on my hams, which makes sense. As for normal deadlifting off a block, that doesn't make too much sense to me tbh but then again I haven't tried that and indeed greater ROM may mean better back/glute gains. There seems to be a trade off between weight lifted and ROM, I think which is prioritised depends on what your goals are. Like I use a block now for SLDLs so my hams get a better stretch and ROM.

MM

 

[wolf116]

http://www.t-nation.com/readArticle.do?id=1877854&cr=
Good stuff specs! You were spot on.
I will be rotating these with regulars because my push off is my weakest point, not my lockout.

 

[spesmilitis]

^^^^
haha, awesome memory wolf

 

[wolf116]

http://www.t-nation.com/readArticle.do?id=1877854&cr=
Good stuff specs! You were spot on.
I will be rotating these with regulars because my push off is my weakest point, not my lockout.

WARNING!!!!!!!
This is a very dangerous lift!
The snatch hand position aligns the bar with your balls. Do not thrust through with your hips like I did with 100kgs :nervous:

 

[spesmilitis]

Hmm, maybe I should wear a cup.

 

[Throttle]

oh, cuz whacking into one of those with s 100kg bar would feel MUCH better.....

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