Quote:
Originally Posted by Alcoholiday
i'd skip the rack pulls and banded rack pulls, and start doing reverse band pulls, and banded pulls or pulls against chains. I'd also do straight weight DE day for speed.
This, and working on the glutes and hips will help with the lockout. IMO, i don't think DB rows really do help, but that's just me. Your back is already getting work from all the pulling, so you need speed (like you're doing), and overload.
The guys at ST are big fans on pulling against chains for speed and ME
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some good points.
Ive been doing lots of pulling against bands for speed and I think it may be helping. The reverse band pulls did not pan out like i would have expected, i did many weeks of them with various band set-ups and really didn't feel my lockout improved. With the bands loading the bottom, I was even faster then normal and I could almost throw it up to lockout.
Rack pulls have helped (last meet when i hit a big DL
pr was after a simple 6 week cycle of rack pulls getting progressively lower each 2 weeks). DB rows time will tell, its still a weakness i need to fix.
greg panora explained it to me that i need to pull more with my traps once the bar gets to my knees and that this is going to take some upperback strength which I am lacking right now. I think upperback is whats holding me back from pulling in the 7s.