so i set up my dead lift pretty close to what the book looks like...step with one plate under it. Im just not sure on the motion... do i slide the weight all the way down to the floor? am doing a squatting motion? My deadlift usually feel like a good hami stretch. keep my back strait and bend at waste with my head in line with my back..kind of stick my butt out and slide the weights alone my shins and back up again..does this sound right? it felt weird on the step. any adv thanks
How heavy are you DLing? If you don't have 45's on the bar, then you don't even need a step. The purpose of the step is to increase the ROM, but if you have small plates on the bar, you already have an increased ROM if the bar is sitting on the floor.
i started with the preloaded 40lb bar and then secound set i used the oly. So next time i would use the oly alone and then maybe add a few more pounds for second set. So what range of motion are u talking about? Being able to move down farther cause ure on the step? sorry if its a dumb ?
My deadlift usually feel like a good hami stretch. keep my back strait and bend at waste with my head in line with my back..kind of stick my butt out and slide the weights alone my shins and back up again..does this sound right? it felt weird on the step. any adv thanks
This sounds like a Romanian Deadlift. I believe the stage 2 deadlift you want to do a conventional deadlift which is basically a partial squat, but you're holding the bar. So, squat, grab the bar, stand up without rounding out your back. Check this out:
The only thing different in stage 2 is that you want to be reaching down FURTHER than you did in stage 1.
Ideally, in stage 1, you should have had your bar raised enough so that it would mimic what a deadlift would be if you had 45 lbs on each side. I used the last safety bar in the squat rack to lift my bar high enough to mimic that height. Then, for stage 2, if you still aren't using 45 lb plates, simply by placing the bar on the floor, you are now increasing your reach because the small plates on the bar leave the bar still very close to the floor. Then, you are PULLING the bar from the floor and then placing it back down on the floor. Then, PULLING it again from a dead stop. You aren't doing RDL's, where you start with the bar raised.
The 3rd image is what your starting position is for a conventional dead:
You can just come out and tell me I'm wrong if you want. However, I am, right this second, looking at the NROLFW photos illustrating a deadlift and she is definitely squatting down to grab the bar - legs are bent, butt is back and back is straight (not rounded). That looks like a partial squat to me. The first instruction actually says:
Right, just like the 3rd picture in the image above.
I find it interesting that you agree, because in my journal I discussed the same thing and was questioning rather or not I start in a squat position and you referenced that same picture. Basically you said no you don't start in a squat position. When performing a partial squat I don't believe you lean that far forward. Thread in Journal
As for the use of the word squat in the instructions, I believe that is saying to squat down as opposed to bend from the waist.
I find it interesting that you agree, because in my journal I discussed the same thing and was questioning rather or not I start in a squat position and you referenced that same picture. Basically you said no you don't start in a squat position. When performing a partial squat I don't believe you lean that far forward. Thread in Journal
As for the use of the word squat in the instructions, I believe that is saying to squat down as opposed to bend from the waist.
The second picture is a squat and the third picture is DL position. Notice the difference in the butt position. BUT, the legs are still bent, and you do not bend from the waist -- that's all I was trying to underscore. The position begins here, vs the way the OP was stating, which sure sounded like an RDL.
I've been using a barbell for the DL. So I've been going down further than in that picture!
I have an appt. with a trainer next week to learn to use the oly bars. The thing about those is that they are all set up with equipment at my gym. To manuever them around to use a box would be difficult. I could take someone out on the way or get caught up on something. Especially since they are longer and heavier than the 40# barbell I've been using. Guess I could put a box in the power cage.....or I might just do the DLs plain and forget the box. I havne't got any large plates on there anyway. I'd have to be able to do 55# jsut to get the smallest plates on there, right? So I'm in a funny place....I'm outgrowing the 40# barbell. With the oly bar, I'm stuck in the power cage and the side safety bars don't go down far enough to make it a full range of motion. Wihtout the safety bars, I'd need boxes on the sides of the cage to hold *up* the bar! I'll make do.
I've been using a barbell for the DL. So I've been going down further than in that picture!
I have an appt. with a trainer next week to learn to use the oly bars. The thing about those is that they are all set up with equipment at my gym. To manuever them around to use a box would be difficult. I could take someone out on the way or get caught up on something. Especially since they are longer and heavier than the 40# barbell I've been using. Guess I could put a box in the power cage.....or I might just do the DLs plain and forget the box. I havne't got any large plates on there anyway. I'd have to be able to do 55# jsut to get the smallest plates on there, right? So I'm in a funny place....I'm outgrowing the 40# barbell. With the oly bar, I'm stuck in the power cage and the side safety bars don't go down far enough to make it a full range of motion. Wihtout the safety bars, I'd need boxes on the sides of the cage to hold *up* the bar! I'll make do.
Glad you are taking time to see the trainer. Hopefully he will help you get comfortable and confident enough for you to make the gym yours. Meaning, once the c&c kicks in, you will have no problem taking the oly bar and setting your area up for your lifts.
Regarding the smallest plates, some gyms have 2.5 plates if you want to do 50.
stage 2 dl ?
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