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Author Topic: Deadlift from boxes - the struggle is real  (Read 4299 times)

quink92

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Deadlift from boxes - the struggle is real
« on: April 13, 2016, 11:21:54 PM »
Hi guys, long time lurker first time poster.
I'm currently on week1 #30 on the under 80 program and have really enjoyed the training so far.

Today was deadlift day, and I struggled on my deadlifts from boxes.
I found it a lot harder than deadlifting from the floor (which i did well in earlier on in the session), and had a rough time with my top sets @90%. I ended up lowering my max by 2.5% to complete the workout, but still had some form breakdown.
My questions are whether this IS indeed supposed to be a more challenging movement compared to a full ROM dl, and whether i need to lower my dl max?

Thanks for your input

hammertime

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Re: Deadlift from boxes - the struggle is real
« Reply #1 on: April 13, 2016, 11:36:26 PM »
Yes, it's harder for me also.  In my case I had to use straps on last two sets. 

Robert Frederick

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Re: Deadlift from boxes - the struggle is real
« Reply #2 on: April 14, 2016, 05:48:30 AM »
Take a video from the side. I bet your initial position is off.

quink92

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Re: Deadlift from boxes - the struggle is real
« Reply #3 on: April 14, 2016, 01:57:55 PM »
Yes, it's harder for me also.  In my case I had to use straps on last two sets. 

do you use straps on regular dl's as well? i assume this is only when the weights start getting heavier


Take a video from the side. I bet your initial position is off.

you're probably right, will shoot a video next time.
any cues I should pay extra attention to?
i currently set up the same way i would with a deadlift from floor, with the bar over mid-foot.
With boxes, the height of the bar will be above mid-shin and under my knees

hammertime

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Re: Deadlift from boxes - the struggle is real
« Reply #4 on: April 14, 2016, 03:18:27 PM »
I use straps only when my calluses act up.   It does feel heavier to lift of the boxes because you are not in optimal position. 

victorE

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Re: Deadlift from boxes - the struggle is real
« Reply #5 on: April 21, 2016, 04:20:29 PM »
Quote
you're probably right, will shoot a video next time.
any cues I should pay extra attention to?
i currently set up the same way i would with a deadlift from floor, with the bar over mid-foot.
With boxes, the height of the bar will be above mid-shin and under my knees

Try to make your starting position the same as whatever position you're in at that phase of the deadlift. So if your blocks are 12 cm off the ground, start in the same position as you would be in 12 cm off the ground in a normal deadlift. That's how I do it, Rob probably has better and more comprehensive answer.
« Last Edit: April 21, 2016, 11:53:00 PM by RussianBear »
Deadlifts 'n Death Metal
Best Gym Lifts
193kg(425 lb) squat
111kg(245 lb) bench
255kg(560 lb) deadlift

All pulls and no bench makes Vic a weak boy.

RussianBear

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Re: Deadlift from boxes - the struggle is real
« Reply #6 on: April 22, 2016, 12:01:31 AM »
victorE is saying some of the right stuff.

Can i ask if you are a conventional or sumo puller?

If you are a conventional puller it could be that your upper-back is not straight and tight. This would make you give in to get the bar from the floor but as soon you get the bar to the knees it kind of dies...
This is a bad habbit to get into.

In my opinion it is a less technical challenging exercise but have larger strain on CNS because you can handle more weight. For instance i am able to pull reps with around 100% where the bar is between 5 and 10 cm below knee.

It can be many things, so I would strongly recommend to video it and post it.

"For one to press a lot, one must press a lot, comrade."

quink92

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Re: Deadlift from boxes - the struggle is real
« Reply #7 on: April 29, 2016, 01:04:43 PM »
victorE is saying some of the right stuff.

Can i ask if you are a conventional or sumo puller?

If you are a conventional puller it could be that your upper-back is not straight and tight. This would make you give in to get the bar from the floor but as soon you get the bar to the knees it kind of dies...
This is a bad habbit to get into.

In my opinion it is a less technical challenging exercise but have larger strain on CNS because you can handle more weight. For instance i am able to pull reps with around 100% where the bar is between 5 and 10 cm below knee.

It can be many things, so I would strongly recommend to video it and post it.



I pull conventional.

Pulled from boxes again this past Wednesday - I focused on "tilting back" a bit more, making sure the bar scrapes my shins as it goes up. This definitely made a difference, so it seems to be a fundamental error. Videos to follow once uploaded.