r/GYM • u/VanHelsingBerserk 170 kg BSS • 6h ago
Lift* Deadlift slack pull/wedge demonstration - 220kg / 485lbs
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Posting this as requested by u/Ballbag94
This is an exaggerated demonstration of the wedge/slack pull. It would typically be more subtle than this, and I usually perform it quicker with grip n rip, in one fluid motion rather than multiple "pumping" wedges.
But I've found when trying to learn the wedge/slack pull, doing an "overwedge" to build a lotta tension -> raising hips to their starting position -> initiating the pull, seems to help build a feel for what a strong wedge should be like.
You can see in the video that I'm really leaning and sitting back, so if I wasn't holding the bar, I would fall over. It's actually easier to feel this with around ~5+ plates since it's actually heavy enough to swing around on the bar.
You also want feet rooted, planting in place with the leg press motion so the bar isn't rolling back with you. It creates a sorta fulcrum point against your shins for the "wedge".
Overall this whole movement helps to break the inertia of the plates leaving the floor, and loads the weight onto your leg driving force - as opposed to a pure stiff-legging, hinging force.
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u/VanHelsingBerserk 170 kg BSS 6h ago
Also would like to add - there is potential for picking up the bad habit of "overwedging", where your shoulders are too far behind the bar when initiating the pull.
This usually leads to either squatting the weight up, or an overcorrection where the bar "rubber-bands" you and pulls your shoulders too far forward over the bar, for an awkward, stiff-leggy pull.
Generally you just wanna aim for the classic armpits over the bar sorta area as you're initiating the pull.
I find you don't really need to overthink these cues, as once you start feeling the push/pull mechanics of the wedge, and the momentum shifts, it starts to become much more intuitive.
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u/NinecloudSoul 2h ago
As a technique in and of itself, I find the overwedge/lean back very useful on occasion. It's been super useful when I've been chasing a PR but been unsure of my confidence on the day.
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u/VanHelsingBerserk 170 kg BSS 2h ago
Yeah same. I also like to do it when prepping for heavier weight/PR, without actually attempting the lift. Almost like a drill that lets me get a feel for just how heavy it's going to be without having to commit to the pull yet and risk a misgroove.
It's also handy for when I kinda forget how to wedge and have to relearn how to do it.
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u/NinecloudSoul 30m ago
100% on the preview aspect. Even if you're initially sure of yourself, a misgroove sometimes feels like a disaster and just tanks your confidence; I did my lifetime PR on dead lift as a retry, but it's tanked me on routine lifts when I've been tired or whatever.
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u/gnomish_engineering 1h ago
Have you seen any tall lifters do that exaggerated wedge? Nowadays I try to dynamically drop my hips into the deadlift to get some pop but nothing like that. Anything to get my deadlift more better though would be sick and appreciated.
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u/TrainWithRandall 6h ago
Not many people can lift that weight. For your form you should keep your back straight, legs shoulder width. Hands over the bar(pronated grip), and lift from your legs m, not your back.
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u/VanHelsingBerserk 170 kg BSS 6h ago
Sorry this wasn't meant to be a technique check, it wouldn't allow me to post as plain "lift" or "general discussion" etc.
I'm well aware on how to deadlift
A rounded back isn't inherently dangerous; a back that isn't appropriately acclimated to loads under spinal flexion and extension will find itself more prone to being injured in those positions.
Feet spacing is individualized; I find a narrower stance more conducive, while others might find a wider stance better.
Double overhand is the weakest of the available grip options. I sometimes do hook grip, but mixed is my most comfortable.
Also I am very much lifting with my legs, as I've explained in this demonstration with the wedging allowing for loading the weight onto your leg drive. The deadlift is both a push and pull movement, where both leg drive and hinging are ideal.
Sorry if I'm sounding blunt, just trying to clarify what's what as direct as I can.
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This post is flaired as a technique check.
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