Improve Your Deadlift Off The Floor.

[drtbear1967]

If you're weak off the floor on your conventional deads, then use this variation to get stronger.<!-- /react-text -->

<!-- react-text: 47 -->by Tony Gentilcore<!-- /react-text --><!-- react-text: 49 -->

<!-- react-text: 52 -->Because of the wide grip of the snatch-grip deadlift, you have to get into a lower position to pick up the bar, which increases the overall range of motion. This can be beneficial for those who are weak off the floor with their regular deadlifts. Because of the wider grip, you place more stress on the upper back, traps, and rear delts compared to other variations.<!-- /react-text -->

<!-- react-text: 55 -->Can I Use Straps?<!-- /react-text -->

<!-- react-text: 58 -->I'm not a fan of using wrist straps because too many people use them as a crutch for a weak grip. That said, snatch-grip deadlifts are a rare instance where I'll allow an athlete to use straps.<!-- /react-text -->

<!-- react-text: 61 -->A Word of Caution<!-- /react-text -->

<!-- react-text: 64 -->Many lifters don't have the ankle, hip, or thoracic mobility to get into the proper position for this exercise, and many resort to lifting with a rounded back. If that's the case, an easy regression would be to perform snatch-grip rack pulls from knee height or mid-shin level.<!-- /react-text -->

 

[BigZ]

Interesting variation. My first thought is however, don't use the one hand supinated, one hand pronated type of grip. I don't know how many times I've heard of lifters who have torn a tendon or biceps because of it. Plus, it sounds like it would be a difficult grip to use for this type of variation. I always do both hands palms down--I think that's called a Romanian deadlift. This type of grip naturally lends itself to this way of doing deadlifts.

Straps come into play when the weight is simply too heavy to grip on your own. I usually don't have to start using straps until I get to about 275. For this type of variation, I'd think you'd have to use them simply because of the grip width.

Those who often round their back when they do deadlifts are trying to move too much weight too soon. Have to leave the ego at the door for deadlifts, too easy to get injured. Just yesterday in fact, I talked to someone about their form on deadlifts/rack pulls. He had resorted to holding his breath really tightly to give themselves the core stability for a heavy lift. He was able to move it once, and then he had to grab the support because he nearly passed out after the pressure was released. He said if he didn't do that, he'd end up rounding his back. Honestly, I'm not sure he actually listened to me, but hey, I advised him anyway.

 

[drtbear1967]

I don't personally do dead's anymore due to my back issues. But I have done bent over rows with 225 pounds with no problems.

 

[BigZ]

I love to do rack pulls, but I have to make sure I warm up well. I can move 585 (6 plates each side) for 3-4 reps which is pretty damn good for someone my size. I usually get a lot of stares when I do that. Sometimes I think I should do powerlifting regularly.

 

[Iron Game]

From 15-19 I competed in powerlifting. I think its a huge benefit for anyone interested in bodybuilding to incorporate cycles of powerlifting regimens into there training.