Exercise Library
Deadlift
Conventional deadlifts are rarely used in the sport of weightlifting because of their limited transferability to the sport. However, when done within certain parameters, they can be useful.
The value of the deadlift increases the more the balance and pulling posture of the Olympic lifts are replicated. In other words, unlike a powerlifting or general training deadlift, we want to keep the posture more upright, the back extended and balance over the whole foot rather than shifting back to the heels, starting the hips higher, and potentially allowing the back to round.
That said, we can allow slightly higher hips and less strict back extension if using the deadlift for a lifter needing to dramatically increase basic strength.
Stand with the feet approximately hip width with toes turned out slightly. Take a clean grip on the bar, or slightly outside shoulder width. Typically weightlifters will use straps on deadlift and pull variations. If you’re a newer lifter, or need to work on grip strength, use a regular overhand grip as much as possible and switch to the hook grip when necessary. A mixed grip places unnecessary strain on the supinated side shoulder, and minimizes the grip demand anyway—it makes more sense to use straps.
Assume a starting position close to that of the clean—shoulder joint above the bar and an upright posture. Brace the trunk forcefully with the back extended and push with the legs through the floor. Keep the bar as close as possible to the legs and maintain whole foot balance until reaching a standing position. Finish at the top with tight legs, glutes and abs to ensure complete knee and hip extension.
Notes
In weightlifting, typically the lowering of deadlifts is simply a drop of the bar while maintaining the grip. The return to the floor can be more controlled and even done very slowly to build more postural strength—just be sure the position is actually correct, i.e. don’t hinge more at the hips and fail to bend the knees adequately.
Purpose
The deadlift can be used by new lifters and those severely lacking in basic strength. However, in most cases it’s preferable and more effective to use snatch and clean deadlifts because of the greater transferability of developed strength to the competition lifts.
Programming
Deadlifts tend to be extraordinarily systemically taxing on athletes. Newer athletes should have no problem with a weekly exposure, but more advanced lifters who are deadlifting very heavy may need to spread those heaviest exposures out to every 10-14 days depending on what other pulling work is being done. Typically reps from 1-5 are appropriate and can be done with weights that exceed the lifter’s best clean and usually best back squat, at least at low reps. As a basic strength exercise, it should be performed in a session after competition lift variations and any other speed or technique-dependent exercises. Generally it should be performed like other pulls before squats, but should be done after squats if a lifter is a weaker squatter than puller.
Variations
There are numerous variations of the deadlift, most notably the snatch deadlift and clean deadlift. Each of those variations has many sub-variations such as halting, segment/pause, from hang or blocks at various heights, on a riser, to power position, and with slow eccentrics.
See More
Deadlifts For Olympic Weightlifting/
The value of the deadlift increases the more the balance and pulling posture of the Olympic lifts are replicated. In other words, unlike a powerlifting or general training deadlift, we want to keep the posture more upright, the back extended and balance over the whole foot rather than shifting back to the heels, starting the hips higher, and potentially allowing the back to round.
That said, we can allow slightly higher hips and less strict back extension if using the deadlift for a lifter needing to dramatically increase basic strength.
Stand with the feet approximately hip width with toes turned out slightly. Take a clean grip on the bar, or slightly outside shoulder width. Typically weightlifters will use straps on deadlift and pull variations. If you’re a newer lifter, or need to work on grip strength, use a regular overhand grip as much as possible and switch to the hook grip when necessary. A mixed grip places unnecessary strain on the supinated side shoulder, and minimizes the grip demand anyway—it makes more sense to use straps.
Assume a starting position close to that of the clean—shoulder joint above the bar and an upright posture. Brace the trunk forcefully with the back extended and push with the legs through the floor. Keep the bar as close as possible to the legs and maintain whole foot balance until reaching a standing position. Finish at the top with tight legs, glutes and abs to ensure complete knee and hip extension.
Notes
In weightlifting, typically the lowering of deadlifts is simply a drop of the bar while maintaining the grip. The return to the floor can be more controlled and even done very slowly to build more postural strength—just be sure the position is actually correct, i.e. don’t hinge more at the hips and fail to bend the knees adequately.
Purpose
The deadlift can be used by new lifters and those severely lacking in basic strength. However, in most cases it’s preferable and more effective to use snatch and clean deadlifts because of the greater transferability of developed strength to the competition lifts.
Programming
Deadlifts tend to be extraordinarily systemically taxing on athletes. Newer athletes should have no problem with a weekly exposure, but more advanced lifters who are deadlifting very heavy may need to spread those heaviest exposures out to every 10-14 days depending on what other pulling work is being done. Typically reps from 1-5 are appropriate and can be done with weights that exceed the lifter’s best clean and usually best back squat, at least at low reps. As a basic strength exercise, it should be performed in a session after competition lift variations and any other speed or technique-dependent exercises. Generally it should be performed like other pulls before squats, but should be done after squats if a lifter is a weaker squatter than puller.
Variations
There are numerous variations of the deadlift, most notably the snatch deadlift and clean deadlift. Each of those variations has many sub-variations such as halting, segment/pause, from hang or blocks at various heights, on a riser, to power position, and with slow eccentrics.
See More
Deadlifts For Olympic Weightlifting/
