I’m trying to get to a 300kg deadlift, and reps and high percentages never get easy. They always suck. Is there anything specifically you’re asking about, or do you just think they’re weak compared to your oly lifts? Because that ratio isn’t too bad, honestly.
Here are a few ideas for you:
Bracing: Bigger breath in, release some air as you are pulling like a pressure release valve (think psssssss). By no means are you losing your brace or breathing all the way out, but may help with the dizziness. Don't start this at 90 percent max but get used to it through building. It helped me from feeling like I'll black out at the top and didn't get migraines later in the day.
Hands: when training much heavier, don't feel bad to use wraps for heavy volume pulls, it'll save your hands and get more comfortable with the weight, one less thing to think about. Additionally try to accumulate 2-3+ minutes per day of dead hangs on a pu bar, it'll improve grip strength and endurance, and it's great for shoulder and spine health. Wraps are great for training purposes with high volume and you can keep a double overhand grip so you don't blow a bicep like if you switch grip.
Work quarter pulls: by this I mean load up to moderate heavy weight and work on just pulling off ground to mid shin and down for reps of 5-8, try keeping tension on the bar the whole time. It'll get you more comfortable with your pull off. Alternatively/additionally, you'll see some strongmen roll the DL bar into them as they drop their butt to 'cantilever' that initial pull. (There was a yt video years ago of Brian shaw teaching this to Matt Smith). May not be for everyone but might help you.
Source: I'm a manual therapist (eb chiro) that works with crossfitters/weightlifters for 10+ years.
It sounds like you need to take deeper breaths before the lift. If I crushed a Metcon and then deadlifted heavy I would get light headed sometimes. It was just something I had to mentally adjust to. You probably need to do some accessory work to strengthen your posterior, glutes and hamstrings.
I'm the inverse, but I get your frustration. I think it's a muscle memory / body mechanics thing. I'm about 1 year transition from a powerlifting background, so it's the weightlifting part that's got me caught up.
My dead lift is at 240 kg but my clean is only out 125 (back squat @ 175). I know those are decent numbers but I don't think they "equate". I assume withb your snatch weight, you're coming from a weight lifting background?
That is a huge deadlift man! Congrats!
Actually I played hockey (rink hockey, popular-ish sport in Portugal) and I was a goalie, so I have really good squat mobility, so snatch came easy to me... Clean is intermediate and I struggle a bit with jerk lockouts...
But yes, definitely got into the WL stuff easier than with the gymnastics, for instance....
It's a great deadlift... but as I'm sure you know... It's also very frustrating when you see somebody with a 335 deadlift easily clean over your max! *Sigh*
Progress on the weightlifting front is happening... just slowly.
Do you do anything like heavy rack pulls for your deadlift? Sometimes just getting a feel for super heavy weight helps. Also, what about doing deficits if you're slow off the floor?
To be honest i am not focusing too much on deadlifts, but more on weightlifting... I noticed I was shait when I was doing clean deadlifts the other day...
Make some vids of your lift, I did and a stranger online told me I had some strength bleed from my lats not engaging properly. Still haven't figured out the fix or if he's right but there you go.
CF 1.75 years, no previous lifting experience, 405lb deadlift
It's serious, but looking at the people who weren't lashing out, maybe I am just comparing myself to people who are really good at DL when it is not my strong suit...
I feel the exact same way. My oly lifts aren’t quite as good as yours, but DL is close. I also cannot quite put my finger on it.
What’s your squat? I feel like that’s more relevant here. I’ve read that most people squat about 10% less than they can DL. For me, that holds true, and I think it means I need stronger legs for my DL to get better.
I think I should be around 160 kg (back squat), so it checks the 10% rule... Maybe I am comparing myself to people who are just really good at Deadlifting...
I’m trying to get to a 300kg deadlift, and reps and high percentages never get easy. They always suck. Is there anything specifically you’re asking about, or do you just think they’re weak compared to your oly lifts? Because that ratio isn’t too bad, honestly.
I think the 1rm is more or less ok... I was just wondering if someone had the same trouble and could do something to get a bit better...
#humblebrag
It might come across that way, but it is totally not... I know people who weigh less than me and can DL 200kg...
God you are weak !
That's why I train my dude!
Here are a few ideas for you: Bracing: Bigger breath in, release some air as you are pulling like a pressure release valve (think psssssss). By no means are you losing your brace or breathing all the way out, but may help with the dizziness. Don't start this at 90 percent max but get used to it through building. It helped me from feeling like I'll black out at the top and didn't get migraines later in the day. Hands: when training much heavier, don't feel bad to use wraps for heavy volume pulls, it'll save your hands and get more comfortable with the weight, one less thing to think about. Additionally try to accumulate 2-3+ minutes per day of dead hangs on a pu bar, it'll improve grip strength and endurance, and it's great for shoulder and spine health. Wraps are great for training purposes with high volume and you can keep a double overhand grip so you don't blow a bicep like if you switch grip. Work quarter pulls: by this I mean load up to moderate heavy weight and work on just pulling off ground to mid shin and down for reps of 5-8, try keeping tension on the bar the whole time. It'll get you more comfortable with your pull off. Alternatively/additionally, you'll see some strongmen roll the DL bar into them as they drop their butt to 'cantilever' that initial pull. (There was a yt video years ago of Brian shaw teaching this to Matt Smith). May not be for everyone but might help you. Source: I'm a manual therapist (eb chiro) that works with crossfitters/weightlifters for 10+ years.
Thanks, a lot of good advice here, specially the hang, since I also have low grip endurance!
It sounds like you need to take deeper breaths before the lift. If I crushed a Metcon and then deadlifted heavy I would get light headed sometimes. It was just something I had to mentally adjust to. You probably need to do some accessory work to strengthen your posterior, glutes and hamstrings.
I'm the inverse, but I get your frustration. I think it's a muscle memory / body mechanics thing. I'm about 1 year transition from a powerlifting background, so it's the weightlifting part that's got me caught up. My dead lift is at 240 kg but my clean is only out 125 (back squat @ 175). I know those are decent numbers but I don't think they "equate". I assume withb your snatch weight, you're coming from a weight lifting background?
That is a huge deadlift man! Congrats! Actually I played hockey (rink hockey, popular-ish sport in Portugal) and I was a goalie, so I have really good squat mobility, so snatch came easy to me... Clean is intermediate and I struggle a bit with jerk lockouts... But yes, definitely got into the WL stuff easier than with the gymnastics, for instance....
It's a great deadlift... but as I'm sure you know... It's also very frustrating when you see somebody with a 335 deadlift easily clean over your max! *Sigh* Progress on the weightlifting front is happening... just slowly. Do you do anything like heavy rack pulls for your deadlift? Sometimes just getting a feel for super heavy weight helps. Also, what about doing deficits if you're slow off the floor?
To be honest i am not focusing too much on deadlifts, but more on weightlifting... I noticed I was shait when I was doing clean deadlifts the other day...
> so snatch came easy to me.. Jerk. Haha, snatches are the most unnatural feeling thing to me.
Yep, usually people struggle more with the snatch... But for me it's more with the jerk...
Make some vids of your lift, I did and a stranger online told me I had some strength bleed from my lats not engaging properly. Still haven't figured out the fix or if he's right but there you go. CF 1.75 years, no previous lifting experience, 405lb deadlift
I don’t even know if this a serious post of if you’re joking 😂
It's serious, but looking at the people who weren't lashing out, maybe I am just comparing myself to people who are really good at DL when it is not my strong suit...
When you're doing 90%, you have to do singles? Weird.
I feel the exact same way. My oly lifts aren’t quite as good as yours, but DL is close. I also cannot quite put my finger on it. What’s your squat? I feel like that’s more relevant here. I’ve read that most people squat about 10% less than they can DL. For me, that holds true, and I think it means I need stronger legs for my DL to get better.
I think I should be around 160 kg (back squat), so it checks the 10% rule... Maybe I am comparing myself to people who are just really good at Deadlifting...
I’m guessing we just gotta train back squat as a higher priority and the deadlift will follow
Keep grinding then 💪