DKD
Private Dancer
The Deadlift is Not a “Dead Lift”
By Mark Philippi
This article is a newer edition of an article that I wrote quite a few years ago. I have found that for a time many coaches shunned using the deadlift because it was for “powerlifters” and was too slow of a movement for athletics. I even questioned myself at times. Then a track coach Barry Ross used a version of the deadlift to train Allyson Felix a rising US track star. Now the deadlift is dead no more.
The deadlift is an exercise that has unfairly received a bad reputation with the general population. Very seldom does someone ask you how much you can deadlift. It is rarely taught to clientele in the health club setting and gyms seldom have a platform area designated for deadlifting. Use of the deadlift has been relegated to powerlifters, hard-core garage lifters (MILO guys), and bodybuilders looking to venture into the strength arena.
The public perceives deadlifting with similar bias to that of the squat lift. “Squatting will hurt my knees; deadlifting will hurt my back”. Both are myths due to bad technique and poor form used while lifting. There are few poor lifts, only poor lifting technique.
In reality, it should be a staple of anyone that is interested in weight training. A weak back makes us more susceptible to injury from daily activities. How many times do you bend to lift objects or children on a daily basis? Most back specialists would agree that if you examined the back of middle aged Americans, you would find significant spine degeneration in many of them. A large percentage of workman’s compensation claims are due to back injuries. Prevention lies in strengthening the back. The deadlift is not only the best back strengthener but it also develops strength in the legs and hips. It is also the best test of total body absolute strength; much more than the squat or the bench press. Individuals wanting to add mass to their frame should seriously consider adding the deadlift to your workout routine. It thickens the body. Performing deadlifts in the (90%+) range produce a huge hormonal release by the body providing great total body strength and mass gains. Greater than any other lift I have done.
There is more to performing a deadlift that walking up to the bar and picking it up. It is not as technical as the clean or the squat but every bit as problematic as the squat. There are two styles of deadlifting: Conventional- feet narrower than shoulders and hands grasp the bar outside of the legs, and Sumo – feet wider than shoulders and hands grasp the bar inside of the legs. Most people are most comfortable with the conventional style. It has more carryover to daily activity.
Starting position:[FONT="]
[/FONT]Lets start from the ground. Feet should be placed armpit width with toes slightly turned out. Shins are next to the bar. (I can tell if you deadlift by looking at your shins). The weight distribution should be toward the front of the foot to start the lift, not on the heels. During the lockout the weight is transferred to the heels.
The hands grasp the bar with an over/under grip and are outside of the legs. The legs should be bent to the “power position”; approximately 60 degrees from vertical with the hips lower than the shoulders. Your head and chest should be pointed forward and your upper back should be pulled back with your shoulders over the bar. Keep your torso erect and don’t let the upper back and shoulders round when attempting the pull the bar from the floor.
Beginning the pull:
The deadlift when executed properly is a push with the balls of the feet followed by a pull to lockout position. The force distribution on the feet places the initial force on the ball of the foot for the initial push off the ground followed by a transfer of the weight distribution to the heel as the bar passes the knees into lockout position. As the bar breaks from the ground, the hips must be in the power position. Although before starting the lift, they can be anywhere that is comfortable. The focus must be on bending the knees and using the legs to drive. Keep the chest above the hips and do not let the legs to lockout prematurely or more strain will be applied to the lumber portion of the back. The bar should just brush the shins when leaving the ground. Your focus should be on accelerating the bar upward. The faster the bar moves past the knees the easier the lockout. As the bar passes the knees pull your head back and allowing your hips easier lockout. Do not hyperextend the back on lockout.
Upon completion of the lift, return the bar to the ground slowly and under control. Keep the tightness in your body. This will allow you to perform successive reps much easier. Do not bounce the weight off of the ground. Pause slightly on the ground before performing another repetition to eliminate momentum.
Routines:
The deadlift can be used to develop work capacity, build mass, or increase strength. I believe for most people, keeping routines basic is the best way. Heavy deadlifting once per week is sufficient for developing strength. If a second deadlift workout is desired, it should be substantially lighter (15%-20%) than the heavy day and the focus should be on technique and bar speed.
Initially when beginning a deadlift program try to develop work capacity by doing 3 to 4 sets of 8 to 12 reps which will be in the 55% to 65% 1RM. Keep the rest short, under 2 minutes. Make sure technique does not break down. If you lose your form stop the lift, reset and finish the set. Do this for 2 to 3 workouts.
After work capacity is developed for a few weeks, to develop strength drop the reps to 3 to 6 range, which will be in the 70% to 88% 1RM range. Again do 3 to 4 sets focusing on great form and technique. Keep the rest periods between 2 to 4 minutes to facilitate recovery. Again if technique breaks down, stop and reset before finishing the lift. Stick to this routine for another 3 to 5 weeks.
If pure absolute strength is desired, you can add a peaking phase to your routine. Use 1 to 3 sets of single and doubles. Use full recovery between sets. Limit peaking phase to 3 weeks.
In the classical periodization model, as the intensity increases, the total work decreases. Therefore, volume or “down” sets can be added to keep work capacity high and maintain the training effect.
Sample Deadlift Program:
The following is a basic 10-week deadlift program that takes in effect all aspects of the previously mentioned categories: work capacity, strength / mass building, and absolute strength development. It also utilizes drop sets to increase the volume of the workout to keep the training effect. The routine does not include warm-up sets.
Week:
Work capacity
1 55% x 10 x 3-4 sets 90 second rest
2 65% x 8 x 3-4 sets 90 second rest
Strength Phase
3 75% x 5 x 3 sets 3 minute rest
4 80% x 5 x 3 sets 3 minute rest
5 83% x 5 x 3 sets 70% x 8 x 1 3 minute rest
6 86% x 3 x 3 sets 70% x 8 x 1 4 minute rest
7 89% x 2 x 3 sets 75% x 6 x 1 4 minute rest
Peaking Phase:
8 92% x 2 x 2 sets 75% x 6 x 1 4 minute rest
9 95% x 2 x 2 sets 80% x 3 x 1 5 minute rest
10 98% x 1 x 2 sets 80% x 5 x 1 5 minutes rest
11 Test
The deadlift should be an important part of the training regimen for anyone serious about making gains. It is a safe effective way to develop work capacity, strength, and mass. It develops the muscles you don’t see when you look into the mirror. I recommend adding it to your program.
By Mark Philippi
This article is a newer edition of an article that I wrote quite a few years ago. I have found that for a time many coaches shunned using the deadlift because it was for “powerlifters” and was too slow of a movement for athletics. I even questioned myself at times. Then a track coach Barry Ross used a version of the deadlift to train Allyson Felix a rising US track star. Now the deadlift is dead no more.
The deadlift is an exercise that has unfairly received a bad reputation with the general population. Very seldom does someone ask you how much you can deadlift. It is rarely taught to clientele in the health club setting and gyms seldom have a platform area designated for deadlifting. Use of the deadlift has been relegated to powerlifters, hard-core garage lifters (MILO guys), and bodybuilders looking to venture into the strength arena.
The public perceives deadlifting with similar bias to that of the squat lift. “Squatting will hurt my knees; deadlifting will hurt my back”. Both are myths due to bad technique and poor form used while lifting. There are few poor lifts, only poor lifting technique.
In reality, it should be a staple of anyone that is interested in weight training. A weak back makes us more susceptible to injury from daily activities. How many times do you bend to lift objects or children on a daily basis? Most back specialists would agree that if you examined the back of middle aged Americans, you would find significant spine degeneration in many of them. A large percentage of workman’s compensation claims are due to back injuries. Prevention lies in strengthening the back. The deadlift is not only the best back strengthener but it also develops strength in the legs and hips. It is also the best test of total body absolute strength; much more than the squat or the bench press. Individuals wanting to add mass to their frame should seriously consider adding the deadlift to your workout routine. It thickens the body. Performing deadlifts in the (90%+) range produce a huge hormonal release by the body providing great total body strength and mass gains. Greater than any other lift I have done.
There is more to performing a deadlift that walking up to the bar and picking it up. It is not as technical as the clean or the squat but every bit as problematic as the squat. There are two styles of deadlifting: Conventional- feet narrower than shoulders and hands grasp the bar outside of the legs, and Sumo – feet wider than shoulders and hands grasp the bar inside of the legs. Most people are most comfortable with the conventional style. It has more carryover to daily activity.
Starting position:[FONT="]
[/FONT]Lets start from the ground. Feet should be placed armpit width with toes slightly turned out. Shins are next to the bar. (I can tell if you deadlift by looking at your shins). The weight distribution should be toward the front of the foot to start the lift, not on the heels. During the lockout the weight is transferred to the heels.
The hands grasp the bar with an over/under grip and are outside of the legs. The legs should be bent to the “power position”; approximately 60 degrees from vertical with the hips lower than the shoulders. Your head and chest should be pointed forward and your upper back should be pulled back with your shoulders over the bar. Keep your torso erect and don’t let the upper back and shoulders round when attempting the pull the bar from the floor.
Beginning the pull:
The deadlift when executed properly is a push with the balls of the feet followed by a pull to lockout position. The force distribution on the feet places the initial force on the ball of the foot for the initial push off the ground followed by a transfer of the weight distribution to the heel as the bar passes the knees into lockout position. As the bar breaks from the ground, the hips must be in the power position. Although before starting the lift, they can be anywhere that is comfortable. The focus must be on bending the knees and using the legs to drive. Keep the chest above the hips and do not let the legs to lockout prematurely or more strain will be applied to the lumber portion of the back. The bar should just brush the shins when leaving the ground. Your focus should be on accelerating the bar upward. The faster the bar moves past the knees the easier the lockout. As the bar passes the knees pull your head back and allowing your hips easier lockout. Do not hyperextend the back on lockout.
Upon completion of the lift, return the bar to the ground slowly and under control. Keep the tightness in your body. This will allow you to perform successive reps much easier. Do not bounce the weight off of the ground. Pause slightly on the ground before performing another repetition to eliminate momentum.
Routines:
The deadlift can be used to develop work capacity, build mass, or increase strength. I believe for most people, keeping routines basic is the best way. Heavy deadlifting once per week is sufficient for developing strength. If a second deadlift workout is desired, it should be substantially lighter (15%-20%) than the heavy day and the focus should be on technique and bar speed.
Initially when beginning a deadlift program try to develop work capacity by doing 3 to 4 sets of 8 to 12 reps which will be in the 55% to 65% 1RM. Keep the rest short, under 2 minutes. Make sure technique does not break down. If you lose your form stop the lift, reset and finish the set. Do this for 2 to 3 workouts.
After work capacity is developed for a few weeks, to develop strength drop the reps to 3 to 6 range, which will be in the 70% to 88% 1RM range. Again do 3 to 4 sets focusing on great form and technique. Keep the rest periods between 2 to 4 minutes to facilitate recovery. Again if technique breaks down, stop and reset before finishing the lift. Stick to this routine for another 3 to 5 weeks.
If pure absolute strength is desired, you can add a peaking phase to your routine. Use 1 to 3 sets of single and doubles. Use full recovery between sets. Limit peaking phase to 3 weeks.
In the classical periodization model, as the intensity increases, the total work decreases. Therefore, volume or “down” sets can be added to keep work capacity high and maintain the training effect.
Sample Deadlift Program:
The following is a basic 10-week deadlift program that takes in effect all aspects of the previously mentioned categories: work capacity, strength / mass building, and absolute strength development. It also utilizes drop sets to increase the volume of the workout to keep the training effect. The routine does not include warm-up sets.
Week:
Work capacity
1 55% x 10 x 3-4 sets 90 second rest
2 65% x 8 x 3-4 sets 90 second rest
Strength Phase
3 75% x 5 x 3 sets 3 minute rest
4 80% x 5 x 3 sets 3 minute rest
5 83% x 5 x 3 sets 70% x 8 x 1 3 minute rest
6 86% x 3 x 3 sets 70% x 8 x 1 4 minute rest
7 89% x 2 x 3 sets 75% x 6 x 1 4 minute rest
Peaking Phase:
8 92% x 2 x 2 sets 75% x 6 x 1 4 minute rest
9 95% x 2 x 2 sets 80% x 3 x 1 5 minute rest
10 98% x 1 x 2 sets 80% x 5 x 1 5 minutes rest
11 Test
The deadlift should be an important part of the training regimen for anyone serious about making gains. It is a safe effective way to develop work capacity, strength, and mass. It develops the muscles you don’t see when you look into the mirror. I recommend adding it to your program.
