0ni
Registered Rustler
Figured this one out a few days ago in my morning session. Great for the guys with longer femurs and most females.
Typically when the bar gets to just under the knees or middle of the shin you'll notice this is the position that the bar starts to slow down. The momentum of the pull usually makes this tap out just above the knee and the hips are typically very far away from the bar.
What is the most efficient position? Hips as close to the bar as possible. So the thing you see A LOT of is people bending the knees and shoving them forwards to get the hips closer (hitching). Of course this is not allowed in PL so many people will simply miss the lift as they are not strong enough to complete the lift in this position.
But, there is a better way to get the hips closer to the bar and that is abducting the knees. Remember, to abduct is to take away or move apart (think children and vans with no windows). So what you can do is initiate the pull and shit will happen very fast so as soon as you know the weight has broken off the ground and is flying towards the sticking point, force the feet apart and really spread the floor. By the time you react to your brain telling you this (100-200ms) the bar will be in the right position, hips far from the bar and your knees will actually move out the way of the bar, the hips move towards it and the bar slides right through until lockout. From there, it's mostly your lats and traps keeping position- if you're going to miss, your back is probably getting bent out of shape.
This is almost identical to a kettlebell swing. I actually think SWING when I do this. I have suspected hardstyle kbell swings to be a good deadlift assistance but I was trying to get my swings to feel like my deadlift. The answer was to get my deadlift like a swing!
Although I can't do swings with my deadlift stance without smashing my legs to bits but I will work on it. A low pulley cable pull-through is ideal though- go for higher reps. 15-20 and of course you're doing them like you would a swing.
Typically when the bar gets to just under the knees or middle of the shin you'll notice this is the position that the bar starts to slow down. The momentum of the pull usually makes this tap out just above the knee and the hips are typically very far away from the bar.
What is the most efficient position? Hips as close to the bar as possible. So the thing you see A LOT of is people bending the knees and shoving them forwards to get the hips closer (hitching). Of course this is not allowed in PL so many people will simply miss the lift as they are not strong enough to complete the lift in this position.
But, there is a better way to get the hips closer to the bar and that is abducting the knees. Remember, to abduct is to take away or move apart (think children and vans with no windows). So what you can do is initiate the pull and shit will happen very fast so as soon as you know the weight has broken off the ground and is flying towards the sticking point, force the feet apart and really spread the floor. By the time you react to your brain telling you this (100-200ms) the bar will be in the right position, hips far from the bar and your knees will actually move out the way of the bar, the hips move towards it and the bar slides right through until lockout. From there, it's mostly your lats and traps keeping position- if you're going to miss, your back is probably getting bent out of shape.
This is almost identical to a kettlebell swing. I actually think SWING when I do this. I have suspected hardstyle kbell swings to be a good deadlift assistance but I was trying to get my swings to feel like my deadlift. The answer was to get my deadlift like a swing!
Although I can't do swings with my deadlift stance without smashing my legs to bits but I will work on it. A low pulley cable pull-through is ideal though- go for higher reps. 15-20 and of course you're doing them like you would a swing.
