Increasing Pulling Strength

[TREY]

I'm having problems with my DL. Squats are making some progressing and my pressing is increasing but what do you guys recommend to increasing pulling strength?

Right now my primary focus is on DE box squats rotated with ME lower body (usually deads or rack deads). My assistance work is focusing on pullthroughs, rev hypers (when I can get one rigged up) and GHR/walking lunges.

Anything else anyone would suggest?

[piccolo1104]

All I can say is make sure you have good form. I started working out with power lifters in September and they taught me to use better technique. My squat used to be about 50-75 lbs heavier than my deadlift, but now I think I might actually be better with deadlifts.

[BIX]

my advice, throw the rack deads out the window for now...i'm thinking you are in the same boat i am or at least close......i did the dc training for a while and i know rack deads is a big favorite there, but doesn't really help pulling from the floor, not saying it's not an effective exercise, but for getting better at pulling from the floor, you have to do just that......and as piccolo said, technique is key, work on that

assistance work:
ghr's are good
good mornings, lat pulldowns and/or chins, bb rows, and stiff leg deads as well

[amt4331]

When you pull big weight(90%+) where do you usually fail at?

[pert121]

Just keep pulling from the floor, this will help you get to where you need to be, figure if you can pull big weights from the floor , you will have a bigger partial dead. also this will help your cleans for explosiveness from the ground to get the bar moving.

[TREY]

Originally Posted by amt4331

When you pull big weight(90%+) where do you usually fail at?

The floor lol. I think most of my problem is form (which I'm focusing on) and a ridiculously weak lower back. I've been working on ham/glute strength and it's helped but I think I've injured my lower back so many times that the muscles around there are just piss weak. I'm going to be working on a lot of reverse hypers and goodmornings to get them built back up.

My contest in May has an 18" DL starting at 450 and goes up in 50 pound increments so I need to get this taken care of.

[joer]

That's where my problem is too, starting from the ground up. I HATE deadlifts. I can rack pull a ton, but when it comes to starting from the ground, I struggle with 405. One of the things that helped me was doing high reps with super strict form. Also I started using chains, which helped a lot.

[amt4331]

If you have a problem pulling from the ground, then goodmornings should be your new best friend. Also, try deadlifting standing on a platform, so the bar is touching the top of your shoe. If you can pull it from 4" lower then the floow, you can deff. pull it from the floor.