Powerlift Training

The Deadlift

The deadlift is one of the sweetest tests of sheer, raw power.  In this post we'll talk about this lift and how to train for it.

Push or Pull?
Good question.  The answer is: it's both.  Some lifters think of this lift as pressing into the floor.  No matter how you look at it; the deadlift involves a lot of muscles.  Some say that this one lift is an example of one of the most complete exercise lifts you can do.

Grip Choices

You can choose from standard overhand grip or the reverse grip.  Both are pictured above.  Experiment with both grip techniques to see which works best for you.

Stance Choices

Sumo Stance
Sumo stance as pictured above is the less popular option.  Characterized by a wide footing and hands inside the legs.  Try it; you may like it.

Standard Stance

The standard stance pictured above is more popular.  Try both the sumo and the standard stances to see which works best for you.

Supporting Exercises

Box Jumps

Box Jumps develop explosive lower body power.  Do a whole bunch of them and they'll quickly become a cardio workout.  Box jumps develop the glutes and hamstrings.  Also good for general athletic body awareness, balance and proprioception.

Glute Ham Developer

The Glute Ham Developer is a beast.  Even with just bodyweight this is a tough exercise.  If you have one of these rigs at your gym try 3 sets of 8-10 reps of these.  After that gets too easy - try holding a plate to your chest.  If you don't have a Glute Ham Developer, you can try kneeling on a mat while a buddy holds your feet down.

Deadlifts Off the Block

Once every few weeks, throw this twist into your routine.  Deadlift while standing on a stable surface that is 1 to 3 inches off the floor. You are forced to reach farther down for the bar.  Try this at the 50 - 75% max range of your workout.  It helps develop that deep power at the start of your lift.  Go for 2-3 sets of 6-8 reps.

Deadlift

The best way to get strong in the deadlift is...to...deadlift.  Start with a thorough warm-up with 30% of your max lift.  Go for 2 sets of 8-12 reps.  Work on technique.  After you're warmed-up, start slapping on more plates.  Quickly work up to singles.  By the time that you're at 80% max you should be doing single reps.  Keep adding more weight for each successive lift.  Challenge yourself each workout to beat your last maximum level.  Blast out an honest deadlift workout once a week.

"LIFT IS GOOD"


Tom

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