Powerlifting

Deadlift 101


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The conventional deadlift is arguably the best test of brute strength in powerlifting. Other lifts are dominated by technique, and form, but the conventional deadlift unlike the other lifts offers a wide variety of forms, and techniques that have proven productive. But, there are staples that will hold true no matter what form you use.

Take an athletic stance. A jumping position seems to be best, and that is usually feet shoulder width or just slightly wider.

Train double overhand as long as possible, and once the grip gives out take an over under grip. Straps are a useful tool but avoid them if all possible.

Make sure you get a good stretch reflex. Start with the hips high, and “sink” them low, and try to “squat” the weight up. This will keep the hamstrings, quads, adductors, glutes, and erectors working in unison rather than firing at different times.

Keep the head position neutral. Looking too far down, or too far back can throw off balance, and shut off muscle firing. Try to keep the head in line with the rest of the spine.

Find the grip placement that works for you. If you are like me and have a broad chest keep the hands wider as this will allow you to open the chest up more, and pull the hips through faster.

Lastly, try different things. Pull off blocks, from a deficit, and do rep work, as well as heavy and build yourself up into a powerful deadlifting machine.

Brandon Lilly is very well traveled, Elite powerlifter. He has trained at Guerrilla Squad Barbell, Westside Barbell, Lexen  Xtreme, and is now home at Berea Barbell. In his strength journey he has competed in bodybuilding, strongman, and powerlifting. Brandon is one of only 19 men to ever total over 2200 raw, having 2204 which ties him for 16th all time (826.5 squat, 573 bench, 804.5 Deadlift). He also amassed a 2612 total in Multi-Ply, and has best lifts of 1008 squat, 832 bench press, and 771 Deadlift. Brandon is the author of The Cube Method and is aiming to create a paradigm shift in the Powerlifting world.
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