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So I just moved home from college and the gym I decided on joining has everything I could ever need except Olympic weight plates. They use the hexagon shaped plates, which isn't a problem 99% of the time. However, their power racks dont go low enough for me to set deadlifts on them and the hexagon plates make me fire unevenly off of the floor for deadlifts. When going heavy this strained my lower back on one side (because I wasnt exploding up evenly due to the uneven landing of the hexagon shaped weight plates).Sorry for the essay but does anyone have any suggestions on how to make a make-shift power rack or a solution to this problem?
I use weight clamps, but I think they do still shift very slightly throughout the rep. From what I have noticed if they don't land near 100% evenly on the same flat edge of the hexagon shaped plate, then it causes my problem.
Set the stoppers just high enough so the bar does not touch the ground and stand on a box or platform so that you're high enough off the ground that it's the equivalent of having the bar on the floor. Also make sure it's a sturdy box lol
Sorry for the essay but does anyone have any suggestions on how to make a make-shift power rack or a solution to this problem?
I feel your pain, hex plate DL'ing is not fun and yet you don't want to just give up on the DL'ing either!So you said that the power racks at the gym don't go very low how low is that? knee level? mid shin? Any reason you can't go with rack pulls ?Some other suggestions off the top of my head beyond rack pulls:dimel deadlifts more singles
oops Sorry I missed that about the spacers not going low enough sorry xDHeavy kettle bell swings helped me get my Deadlift from 365 to 405 last year. They work similar parts of the posterior chain I believe. And you can do them almost as well with a dumbell. You could also do single dumbell deads. Romanian Deads you only time your bar touches the floor is when you start and finish your set. You could do rack pulls for your deadlift sets however low you can get the bar and then a few sets of heavy swings or you could do some heavy cleans or snatches if you're concerned about missing the bottom portion of the movement because of the hex plates. They'll all build explosiveness and power from the bottom of the movement.
Thanks for all the input!@Backlash - the power rack is above my knee...prettty high haha. Do rack pulls work the lower back more because its only the last half or last portion of the lift?@ Go Heavy - I'll try throwing in the kettle bell swings...never done them before so at the bare minimum it will ad variety to my training!
Thanks for all the input!@Backlash - the power rack is above my knee...prettty high haha. Do rack pulls work the lower back more because its only the last half or last portion of the lift?@ Go Heavy - I'll try throwing in the kettle bell swings...never done them before so at the bare minimum it will ad variety to my training!
Yes, to get around a high power rack you could then stand on a box or step so that way it's below your knee as long as your platform is stable, get what I mean?
Why not allow the weight to settle each time, ensuring you're pulling from a fully stopped reference point? This is how most heavy deadlifters suggest to train anyway.
https://one.body.io/forums/topic/inchxinch-b2b-log-were-in-hell-gentlemen/
Why not allow the weight to settle each time, ensuring you're pulling from a fully stopped reference point? This is how most heavy deadlifters suggest to train anyway.
My problem that I found with the hex plates is that they shift, I was assuming he was doing them as "dead" lifts anyway.
If they have yoga mats or stretching mats you could always put those down where the weights land. That would mimic a platform.
https://one.body.io/forums/topic/inchxinch-b2b-log-were-in-hell-gentlemen/
Why not allow the weight to settle each time, ensuring you're pulling from a fully stopped reference point? This is how most heavy deadlifters suggest to train anyway.
This is your best option IMO. The first rep is the most important one, so if you have to, reset each rep. Cluster sets and rest/pause sets are also an option.
Have you tried rolling them on the floor before you start a set to see if they settle? Also, I know that I have seen Arnold do rows while standing on a bench but I could swear that I have seen him do dead lifts too.RB
I'm doing Deadlifts again tomorrow. I am going to try placing a box or bench inside the power rack so I can rest the bar on the rack at the right height. Thanks again for all the input
Have you tried rolling them on the floor before you start a set to see if they settle? Also, I know that I have seen Arnold do rows while standing on a bench but I could swear that I have seen him do dead lifts too.RB
That's pretty much how I do SLDLs to increase the range of motion, but I think true DLs migh be a little rough with that narrow of a base.Let us know how they go!
https://one.body.io/forums/topic/inchxinch-b2b-log-were-in-hell-gentlemen/
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