For both deadlifts and rack deads, the first rep of the set is very hard for me to get up.
I rack dead 525 x 10 for my 1st set (I do 1 heavy set then 1 lighter set)
I have the bar right under my knee caps
back arched
arms as levers (no bend to em)
chest up and out
head looking forward and slightly down (in line with spine)
I lower the bar like a SLDL and do it slowly, you can barely hear the bar hit the rack when I lower it
as soon as the barbell hits the rack, I pause maybe .5-1 seconds and go for the next rep
It's just that 1st rep where it feels super heavy and I think I end up bending my back to get it up therefore getting my lower back too involved
Same thing for deadlifts
any tips/help? or is this just part of the territory with em?
I feel like if I could get my 1st rep off smoother, I could do an extra rep per set cause that 1st rep takes a lot more energy than any other rep in the set
thanks!
I rack dead 525 x 10 for my 1st set (I do 1 heavy set then 1 lighter set)
I have the bar right under my knee caps
back arched
arms as levers (no bend to em)
chest up and out
head looking forward and slightly down (in line with spine)
I lower the bar like a SLDL and do it slowly, you can barely hear the bar hit the rack when I lower it
as soon as the barbell hits the rack, I pause maybe .5-1 seconds and go for the next rep
It's just that 1st rep where it feels super heavy and I think I end up bending my back to get it up therefore getting my lower back too involved
Same thing for deadlifts
any tips/help? or is this just part of the territory with em?
I feel like if I could get my 1st rep off smoother, I could do an extra rep per set cause that 1st rep takes a lot more energy than any other rep in the set
thanks!
Comment