Bodyweight - 237
4" Block Deads -
Speed Pulls - 425 x 4 sets of 3
Elevated Stiff Legs - 315x10
Notes - Really good session. Everything was super fast.
So I wanted to video something I haven't talked about a lot when it comes to pulling. And that's hip height in relation to starting position. I am covering this in RELOADED but I always want to help shitty deadlifters out as much as possible, because I am one.
So you hear a lot about getting the bar up against your shins to start the pull.
No matter what ANYONE tells you, this is not cut and dry. Where the bar is in relation to your feet will/should dictate hip height.
For a guy with long arms, built to pull, he usually just walks right up and puts his shins against the bar, reaches down and pulls. You know what I am talking about when you think about it. Long armed guys just reach down and pull. The hips naturally move into an almost perfectly leveraged position. Look at this video of the great deadlifter Steve Goggins. Bar almost right up against the shins from the start. Steve was perfectly built for pulling. So when he reaches down, he gets into an almost perfect position.
However if you're a shorter armed guy, more built for pressing and squatting like me, then this method doesn't seem to work as well because we are hip dominant, and it turns the pull into more of a stiff legged deadlift because a lack of hip extension to start the movement.
Now look at this video of Kirk Karwoski, who was not built for deadlifting but more for squatting. What you will notice is, Kirk rolls the bar juuuuust a few inches away from his shins before he starts the pull in order to get his hip drops into position.
I'm not saying to squat the bar off the floor, but because guys that are more built for squatting tend to have big asses/hips/legs they should take advantage of this by getting more hip drop into the start of the pull. The way you dictate hip height is by how far the bar is from your shins when you start the pull.
You can roll it away but to me that means you could be slightly out of position at the start of the pull. So what I recommend is wear the same shoes for pulling and find a spot on the shoes that let you know the bar should be in position. Grab, then drop the hips into the right leverage angle.
I hope this helps some guys out that have trouble pulling.