Deadlift Sticking Point - Have you got one?
Chances are you have, this post is about breaking through that sticking point and getting on track with strong pulling!
A deadlift sticking point is where the bar stops on a MAX DEADLIFT. No matter what, you do you can't get past it unless someone is holding a gun to your head (which is highly unlikely to happen - isn't it?)
Your deadlift sticking point is without a doubt because the bar has slowed down. You need to overcome this by training speed. Now if you thought Westside Barbell was a load of shit and you need to train slowly then think again. 10-12 sets of 2 reps 1min rest with 50-60% of your max deadlift lifted as fast as possible is needed to get your speed on the up. Do this once a week.
Secondly, direct attention needs to be paid towards your actual sticking point by use of rack work.
Place your bar on the rack where you start to lose speed not where the bar stops
Step in very close to the bar and pull as you would with a normal lift - what you will find is that you will probably need to use much lower weights to get the bar moving (dont stand away from the bar and hitch the bar up your thighs (you can literally do hundreds more pounds with this method). Rack pulls are pretty harsh on the lower back so be warned.
Thirdly, box pulls are a super deadlift exercise. Also, a very tough movement - the box pull should be used with great caution as you will be moving into new territories with your Range Of Movement (ROM)
This one is pretty simple - following all the rules of safe deadlfting - stand on a box about 5 inches off the ground to increase the ROM of the deadlift. Reps and sets are upto you, I would recommend starting light wth about 8 reps and finding your place with this one before going overboard with big weights.
In addition to the above exercises for getting past your deadlift sticking point I would also advise use of the following exercises to assist your training.
Kettlebell swings or weight swings for added hip strength and lower back conditioning.
Heavy shrugs for 15-20 reps
Box jumps to assist your speed work
Check out this great resource for foam roller work to assist hip mobility
Finally don't forget that your hips are a very complex muscular structure and require much stretching and rest as they get seriously tight from deadlifting.
And finally don't give up smashing through your plateau's it requires serious hard work and perseverance
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