weak points in deads and squats - UK-Muscle Body Building Community

deadlifter123 · 16-07-2007, 10:42 PM

ive been deadlifting and squating for a while now, and ive worked my lifts quite high. well 420 compared to alot of guys here in nothing, but im only 19. anyway recently during my working sets of 4-6 reps of deadlifts and suqats ive noticed my hamstrings really struggleing, and shaking. ive never actually done much ham work. do you guys thing that if i incorporated stiff deads blah into my routine the added ham strength would help my weights rise? on deads and squats? i dont think the problem with hams is form. i can post up a video if people think it could be. maybe im wrong.

also i think i need to focus on my core more. the other day whislt doing heavy squats i felt a sharp pain in my left side of my abs so im thinking due to me never training my abs properly they are possibly struggling to take the heavy weights

so anyway to the point... how do you guys think i should incorporate ab work and ham work into my routine? im not looking to chisel my abs or anything my sole goal is strength. the reason ive never focused on them is because i thought they recieved enuf of a pounding of the big compounds.

thanks.

ah24 · 16-07-2007, 11:17 PM

Quote:

Originally Posted by deadlifter123

anyway recently during my working sets of 4-6 reps of deadlifts and suqats ive noticed my hamstrings really struggleing, and shaking. ive never actually done much ham work. do you guys thing that if i incorporated stiff deads blah into my routine the added ham strength would help my weights rise? on deads and squats?

Yes, if you strengthen your hams, your squats and deads will rise. Hamstrings play a fairly big part in both lift. Try stretching them before to.

**big** · 17-07-2007, 07:48 AM

Try heavy GMs, GHRs and pullthrus.

**big pete** · 17-07-2007, 09:23 AM

as both above,

also, for abs, hanging leg raises and the suchlike will hammer them hard.

good luck!!

Ps, if youve got vids, then thats always the best judge

deadlifter123 · 17-07-2007, 06:06 PM

Quote:

Originally Posted by big pete

as both above,

also, for abs, hanging leg raises and the suchlike will hammer them hard.

good luck!!

Ps, if youve got vids, then thats always the best judge

yeah cheers heres a video from a while back (month or two) its 420 ish

http://video.google.co.uk/videoplay?...47369101647702

and heres a lower 410 from even longer ago

http://video.google.co.uk/videoplay?...70708&hl=en-GB

feel free to critique i think my max might be around 430 now. im at 183 lbs in both videos

also i have a long journal on another big bb forum but dunno if im allowed to post the link

deadlifter123 · 17-07-2007, 06:09 PM

Quote:

Originally Posted by big

Try heavy GMs, GHRs and pullthrus.

btw sorry but im not sure what gms and GHRS actually are ?:confused:

**big** · 17-07-2007, 07:02 PM

GMs = good mornings

GHRs = glute-ham raises

deadlifter123 · 17-07-2007, 09:47 PM

Quote:

Originally Posted by big

GMs = good mornings

GHRs = glute-ham raises

cheers

**big pete** · 18-07-2007, 12:57 PM

in all honesty, i cant fault the form at all (at least from the front) do you have any side views?? slight hesitation just before lockout, maybe try some heavy rack pulls (just build a platform to put the plates on) also just make sure your shoulder blades are absolutely pinned in place and it should help on lockout, as against getting the bar to 1" before locking then having to roll then back into place.

TBH thats exactly how i lift. like looking into a mirror

if you want to work you hams hard also, then use a 4"platform to stand on whilst deadlifting. pull the bar from the floor to lockout as normal, but lower the bar down the front of your thighs (keep a slight bend at the knee) to the floor and the work your hams get is astounding. id keep that exercise as a higher rep one, remember its an 'exercise' not a 'lift'

keep goin, doin very well

are you a competitive powerlifter? and if not, why not

Ellis · 18-07-2007, 01:39 PM

agree with partial deadlifts and rack pulls, and also goodmornings.

Also high pulls, and speed deadlifts to build explosive power.

Noticed it looks like you are wearing trainers in your vid aswell, ideally you want to deadlift it something with no heels or simply bear footed, even a slight heel with cause you to come forward onto your toes a little wearas your weight needs to be situated over your heels.

A side view would be good, is the bar scapring up your shins and legs ideally it should be doing this as you should be keeping the bar against your legs all the way up, the more it comes away from your legs the more pressure goes onto your lower back and away from the legs and will make the deadlift hard to lockout.

here is a couple of vids of andy bolton world record deadlift holders deadlifts from this weekends BPC briish powerlifting comp, here he is trying to pull 460KG for a new world record and beat his excisting record of 455KG just missing out when his grip givs way at the top of the lift

http://uk.youtube.com/watch?v=dKlentk2H_o

http://uk.youtube.com/watch?v=QjgTZs0f7lo

deadlifter123 · 19-07-2007, 06:10 PM

Quote:

Originally Posted by big pete

in all honesty, i cant fault the form at all (at least from the front) do you have any side views?? slight hesitation just before lockout, maybe try some heavy rack pulls (just build a platform to put the plates on) also just make sure your shoulder blades are absolutely pinned in place and it should help on lockout, as against getting the bar to 1" before locking then having to roll then back into place.

TBH thats exactly how i lift. like looking into a mirror

if you want to work you hams hard also, then use a 4"platform to stand on whilst deadlifting. pull the bar from the floor to lockout as normal, but lower the bar down the front of your thighs (keep a slight bend at the knee) to the floor and the work your hams get is astounding. id keep that exercise as a higher rep one, remember its an 'exercise' not a 'lift'

keep goin, doin very well

are you a competitive powerlifter? and if not, why not

cheers mate. im considering taking up the sport ive been told 430 is good for a natural 180 lb guy. only time will tell. if i can crank it up to 500 lbs then i will defo try and enter a few.

deadlifter123 · 19-07-2007, 09:43 PM

Quote:

Originally Posted by Ellis

agree with partial deadlifts and rack pulls, and also goodmornings.

Also high pulls, and speed deadlifts to build explosive power.

Noticed it looks like you are wearing trainers in your vid aswell, ideally you want to deadlift it something with no heels or simply bear footed, even a slight heel with cause you to come forward onto your toes a little wearas your weight needs to be situated over your heels.

A side view would be good, is the bar scapring up your shins and legs ideally it should be doing this as you should be keeping the bar against your legs all the way up, the more it comes away from your legs the more pressure goes onto your lower back and away from the legs and will make the deadlift hard to lockout.

yeah i will try and get a side view next time i max out. i agree with the trainier part, but the probs are that it doesnt stop raining here, and i work out outside lol

here is a couple of vids of andy bolton world record deadlift holders deadlifts from this weekends BPC briish powerlifting comp, here he is trying to pull 460KG for a new world record and beat his excisting record of 455KG just missing out when his grip givs way at the top of the lift

http://uk.youtube.com/watch?v=dKlentk2H_o

http://uk.youtube.com/watch?v=QjgTZs0f7lo

yup next time i will get a good side view. trainer advice taken on board!

imworkingonit · 28-09-2007, 03:18 AM

I read a post by Hacksi about SLDL for hams he said it was a killer I've been doing them since I read that its working for me

16-07-2007, 10:42 PM	#1 (permalink)
deadlifter123 Newbie Trainer Join Date: Jul 2007 Posts: 29	weak points in deads and squats ive been deadlifting and squating for a while now, and ive worked my lifts quite high. well 420 compared to alot of guys here in nothing, but im only 19. anyway recently during my working sets of 4-6 reps of deadlifts and suqats ive noticed my hamstrings really struggleing, and shaking. ive never actually done much ham work. do you guys thing that if i incorporated stiff deads blah into my routine the added ham strength would help my weights rise? on deads and squats? i dont think the problem with hams is form. i can post up a video if people think it could be. maybe im wrong. also i think i need to focus on my core more. the other day whislt doing heavy squats i felt a sharp pain in my left side of my abs so im thinking due to me never training my abs properly they are possibly struggling to take the heavy weights so anyway to the point... how do you guys think i should incorporate ab work and ham work into my routine? im not looking to chisel my abs or anything my sole goal is strength. the reason ive never focused on them is because i thought they recieved enuf of a pounding of the big compounds. thanks. Last edited by deadlifter123; 16-07-2007 at 10:44 PM. Reason: wrong

17-07-2007, 07:48 AM	#3 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,188	Re: weak points in deads and squats Try heavy GMs, GHRs and pullthrus. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-07-2007, 09:23 AM	#4 (permalink)
big pete Super Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	Re: weak points in deads and squats as both above, also, for abs, hanging leg raises and the suchlike will hammer them hard. good luck!! Ps, if youve got vids, then thats always the best judge __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

17-07-2007, 07:02 PM	#7 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,188	Re: weak points in deads and squats GMs = good mornings GHRs = glute-ham raises __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-07-2007, 12:57 PM	#9 (permalink)
big pete Super Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	Re: weak points in deads and squats in all honesty, i cant fault the form at all (at least from the front) do you have any side views?? slight hesitation just before lockout, maybe try some heavy rack pulls (just build a platform to put the plates on) also just make sure your shoulder blades are absolutely pinned in place and it should help on lockout, as against getting the bar to 1" before locking then having to roll then back into place. TBH thats exactly how i lift. like looking into a mirror if you want to work you hams hard also, then use a 4"platform to stand on whilst deadlifting. pull the bar from the floor to lockout as normal, but lower the bar down the front of your thighs (keep a slight bend at the knee) to the floor and the work your hams get is astounding. id keep that exercise as a higher rep one, remember its an 'exercise' not a 'lift' keep goin, doin very well are you a competitive powerlifter? and if not, why not __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

18-07-2007, 01:39 PM	#10 (permalink)
Ellis Looking Freaky Join Date: Mar 2006 Posts: 789	Re: weak points in deads and squats agree with partial deadlifts and rack pulls, and also goodmornings. Also high pulls, and speed deadlifts to build explosive power. Noticed it looks like you are wearing trainers in your vid aswell, ideally you want to deadlift it something with no heels or simply bear footed, even a slight heel with cause you to come forward onto your toes a little wearas your weight needs to be situated over your heels. A side view would be good, is the bar scapring up your shins and legs ideally it should be doing this as you should be keeping the bar against your legs all the way up, the more it comes away from your legs the more pressure goes onto your lower back and away from the legs and will make the deadlift hard to lockout. here is a couple of vids of andy bolton world record deadlift holders deadlifts from this weekends BPC briish powerlifting comp, here he is trying to pull 460KG for a new world record and beat his excisting record of 455KG just missing out when his grip givs way at the top of the lift http://uk.youtube.com/watch?v=dKlentk2H_o http://uk.youtube.com/watch?v=QjgTZs0f7lo

28-09-2007, 03:18 AM	#13 (permalink)
imworkingonit Newbie Trainer Join Date: Jun 2007 Posts: 38	Re: weak points in deads and squats I read a post by Hacksi about SLDL for hams he said it was a killer I've been doing them since I read that its working for me

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