direstraits: Re: [Supertraining] Deadlift Technique and glute strength

Time pulling against the bar can very, but generally
you can just do it till you lose position which
typically won't be more than 30 seconds if you are
pulling as hard as you can. Biggest thing is how many
sets you should do. I would typically say do 5
minutes of total work (do as many sets as it takes
till you have done 5 minutes of pullin). But start
lower on this number, maybe 3 minutes, especially if
you are coming off of an injury.

No, don't use a normal training weight. Right now you
are just trying to keep position. Besides you are
pulling as hard as you can, load is somewhat
negligible.

You are always "grooving" a neural pattern (no matter
what you might be doing), and obviously you are trying
to strengthen the muscles as well.

The most important thing here is position. Don't
forget that.

Chad Scheitel, MA, CSCS
Minneapolis, MN

--- Anthony Sharah <deep_salvage@yahoo.com.au> wrote:

> Thanks Chad,
>
> How long do I continuing to pull up against the bar?
> Do I use a normal training weight? Am I trying to
> groove a neural pattern here, or am I trying to
> strengthen my muscles at this weak point?
>
> All the best
> Anthony Sharah
> Sydney Australia
>
> =========================
>
> ----- Original Message ----
> From: Chad Scheitel <chadscheitel@yahoo.com>
> To: Supertraining@yahoogroups.com
> Sent: Saturday, 23 February, 2008 5:03:51 PM
> Subject: Re: [Supertraining] Deadlift Technique and
> glute strength
>
> Anthony,
>
> One of the best ways for you to improve your
>
> deadlifting technique and learn to use your glutes
> is
>
> to do it deadlifting! (kinda) A good way to do this
>
> is to first find out where you tend to lose form.
>
> Then set the pins up in a squat rack so that you
> will
>
> be pulling the bar up against the pins when you are
> in
>
> that position (typically tends to be in lower
> portions
>
> of the lift when most lose good form). If can't
>
> determine this put the pins in various parts of the
>
> lift. Then just set your body in position and pull
>
> the bar up against the pins as hard as you can
>
> maintaining proper technique (might not be a bad
> idea
>
> to either have a partner/trainer/ coach observe you
>
> when you do this; if not then maybe even video
>
> yourself).
>
> To make sure of glute use keep your heels down the
>
> whole time you pull and try to squeeze those glutes
>
> together. Make sure that you quit pulling at
> anytime
>
> you lose proper form (you don't want to teach
> yourself
>
> to continue to do it wrong). Make sure not to jump
>
> into this one if your hamstring is still injured.
>
> Give yourself sometime to rest and recover and do
> some
>
> simpler things to get the muscles back up to
> strength.
>
> Hope that helps. Good luck.
>
> ================================
>

__._,_.___

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