Training The Deadlift
by Mike Bruce
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My name is Mike Bruce, I am a drug free 30 year old former USMC honor graduate and former Professional and amateur grappling champion from Woonsocket, Rhode Island. I am 5-ft, 10-inches tall and weigh 202#. I train with the conventional deadlift technique of feet shoulder-width apart, and an over/under grip. I have pulled 655# in the gym and I'm shooting for 675#. The only equipment I use is a good belt and chalk. When I deadlift that's all I do that day. I don't mix deads with legs or back. I put so much intensity into my pulls that I find I have nothing left when I'm done. It is up to you if you mix your deads with something else. If I were to do that I would mix my deads with my back.
Here is a sample routine of a deadlift/back workout:
There are some very important keys to remember when performing the deadlift, they are:
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- Key # 1
- Step up to the bar and put your shins right against the bar. Keep this contact throughout the lift.
- Key #2
- DO NOT BEND AT THE BACK !!!
SQUAT DOWN WITH THE LEGS!!!
*If you bend at the back you will round your back not getting as good a pull. - Key #3
- Make sure you have a solid grip on that bar with lots of chalk.
- Key #4
- This may be the most important key of them all. Once you have your posistion and your grip is good try and lean your body back, like your sitting in a chair. This will keep your body aligned correctly for maximum pull power.
This puts most of your bodyweight on your heals, this is what you want.
- Key #5
- Look straight ahead, once you start your pull lean your head back. I find that if I pull my head back the rest of the body tends to follow. This makes for a better pull.
- Key #6
- Once you get the bar to mid-thigh try with all your power to pop your hips forward, this will help with the lockout.
Remember drag that bar up your body, it must glide up your shins, over the knees and up the thighs. If you let the bar get away from you just a little it will affect your pull and you wont pull as strong. Everything must be compact and tight.
Now that we have talked about the key points in the deadlift here is my routine that I am using to pull my goal of 675# at a bodyweight of 200#. I do all my deadlifts standing on a 100# plate. The reason I do this is I feel it gives me an extra 3-4 inches of pulling power when it comes time to max out. By standing on a 100# plate and wearing sneakers you make the pull even longer than usual. Now the bar is alot lower on your shins and makes for a longer stretch in your back and legs.
When I max out I take the 100# plate away and BOY I'm telling you that bar feels so much higher up your shins that it feels like you already have the lift started. If you have not done deadlifts off a 100# plate before keep in mind that you will have to cut back on your normal poundages you would use. It takes a little getting used to, but the rewards are well worth it.
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I do this because I feel that if I can lockout 1000# from the top of my knees than locking out 675# should nt be a issue.
I do these first before I deadlift because I can handle so much more weight in the rack that when it comes time to perform my deads I can usually handle more weight than if I just started off with the deadlift.
This is mostly mental I think, your mind and muscles are telling your body, "Hey we just handled 900#,1000#,1100#, Heck this 600# doesnt feel bad at all."
Here is my routine : Deadlift lockouts [pins set above the knees] 5-7 sets, 1-3 reps. My sets and reps vary depending on how I feel that day.
* On all my lifts I try and increase the weight by 5# every week. However I only increase the weight if I pull my prescribed amount of weight and reps succesfully. Don't be in a rush, getting stronger takes time, only go up in weight when your body is ready.
If your deadlift has been stuck for a long time, maybe some of these keys and ideas can help you get your swagger back on this Great Strength Exercise.