Deadlift off box

[LWilson212]

I started Strength III and yesterday was my first deadlift workout. I had a lot of trouble with the snatch-grip deadlift off box. I used a step from the aerobics room with no risers under it. It seems like I can't get low enough to get the bar down to the floor without rounding my back at the bottom. I did the set of 6 with 135 pounds. Then for the set of 12, I used 115 pounds. Using the smaller plates made me have to get even lower. My back was killing me, midway between my waist and my shoulder blades.

Is this just muscle soreness/tension or am I hurting myself? By the time I finished the hanging ab raises, the pain was gone and I do not have any pain today.

I was thinking I should use a lower weight, but obiviously smaller plates will put the bar even lower.

I would like to do this exercise correctly and wondered if anyone has any tips or links.

Thanks,
Leah

[Hunter]

You can use something to get the bar higher up off the floor at the starting position, like a couple of 35 lb plates stacked together.

[Lisa~]

Originally Posted by Hunter

You can use something to get the bar higher up off the floor at the starting position, like a couple of 35 lb plates stacked together.

Na. There's no point in elevating your feet on a Reebok step and elevating the bar too. That's silly. If you use plates smaller than 45's, then you're already pulling from a deficit. Just put the bar on the floor.

Originally Posted by LWilson212

I started Strength III and yesterday was my first deadlift workout. I had a lot of trouble with the snatch-grip deadlift off box. I used a step from the aerobics room with no risers under it. It seems like I can't get low enough to get the bar down to the floor without rounding my back at the bottom. I did the set of 6 with 135 pounds. Then for the set of 12, I used 115 pounds. Using the smaller plates made me have to get even lower. My back was killing me, midway between my waist and my shoulder blades.

Is this just muscle soreness/tension or am I hurting myself? By the time I finished the hanging ab raises, the pain was gone and I do not have any pain today.

A deficit deadlift is designed to improve your pull off the floor, making it snatch grip makes it even harder and works your grip too. Everyone is not going to be able to get into position for this lift. Your low back has to be in neutral alignment at the start of the pull or the deficit is too low for you. Adjust your workout from there. Just pulling snatch grip makes you get lower. In S3 you do a conventional dead, the a rack pull to work the top of your dead, then a pull to work strength off the floor. Remember the purpose of the lift--to work strength off the floor. Get yourself into your own lowest position and work there. If that's snatch grip off the floor or snatch grip off a box or whatever. It'll serve its purpose.

I would like to do this exercise correctly and wondered if anyone has any tips or links.

I really dislike the photo in NROL of the "deadlift off a box." The guy's start position will have him squatting the weight up. In all deadlifts the hips should be higher than the knees in the start position.

Here's a video of Eric Cressey doing deficit deads:
MUSCLE WITH ATTITUDE - Mastering the Deadlift: Part III

Here's an EliteFTS description of deficit deads with really good pictures:
EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Neither of those show a snatch grip, but you get the idea.

[lyra]

Actually the first link does show a snatch if you scroll down...

My back rounds trying to get the bar from the floor when I'm on the floor. It sucks although I don't know how to correct it. While I'm doing the actual reps I put the bar a few inches above the ground, not on it.

[AFI82]

Originally Posted by lyra

My back rounds trying to get the bar from the floor when I'm on the floor.

Sounds like you might just be a little tight on the backside. Can you touch your toes without rounding your back?

[lyra]

Originally Posted by AFI82

Sounds like you might just be a little tight on the backside. Can you touch your toes without rounding your back?

No.

[maxattack]

you can try some static stretching at night before sleep to help with the tightness.
I'm no expert, but I started a static strecthing routine (out of the Scrawny to Brawny book) every night before going to bed to help with some of my issues and it has greatly helped over the last few months.

[LWilson212]

Lisa-

Thank you for the information and the links. It always helps me to understand the purpose of the exercises so I can see if I am making an appropriate modification or just cheating.

I read the first two parts of the Mastering the Deadlift series and found them very helpful. I didn't realize there was a third one which is very good too!

Leah