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Deadlift

This deadlift question and answer session should get you started on the right track of this important exercise.

• The photo above is the finished upright photo of Sam Tsang's deadlift tutorial on davedraper.com.

About deadlifts, Dave writes:

"Deadlifts are a simple exercise really, made difficult by over-trying and over-thinking. Stand before the weight in a solid, shoulder width stance (may be up to six inches wider), shin to the bar. You are about to bend over and pick up a heavy object before you and this should be your mental approach.

Bend at the waist and at the knees equally and at the same time. Grasp the bar fully and securely in an overgrip or an alternate under/over grip about waist width (may be up to six inches wider for comfort). Looking straight ahead, your spine in a powerful flat position (not stooped over or rounded), focus, regulate your breathing, breath in deeply and steadily pull the bar to a full military position. Keep the bar close to the body and exhale as full force is exerted. Pause for a second of contraction and slowly bend your knees and low back as you return to the starting position and repeat.

3 to 4 sets of 10 reps, twice weekly with a light to moderate weight should be of substantial benefit during your first six weeks to condition the many muscles involved, to discover form through practice and the possibilities of application to your goals and system of training. A safe placement for this exercise is at the end of your leg workout (compliments quad work) or at the end of your back work. 80% output should suffice in the early stages to set the foundations, build muscle and prevent training overload and injury. Takes time to prepare the thigh and hip girdle and erectors for heavy power lifting.

The day will come for many, if it hasn't already, when the urge to lift a maximum weight from the floor to your waist for a single rep will challenge you. Be ready - wisely done, deadlifts that approach 6, 4, 2 and 1 reps after warming up are exciting and productive. These lower rep deadlifts could be moved to the beginning of your back workout after proper warmup. Exceedingly heavy workouts done twice every 4 to 5 weeks are a valuable addition to your training regimen; systemic muscle growth, increase in overall core muscle, power and bodyweight. Workouts producing personal records (PR's) are truly memorable.

A comprehensive and stabilizing movement, deadlifts should become a standard practice throughout your years of training. Throw in squats and you'll explode. Be careful. Injuries are costly. Finally, only practice and experience will teach you. Don't hesitate, be alert. Observe. Pull. Pull. Pull."

• Further IOL discussion is here.

DEADLIFT

Taken from Dave Draper's book, Brother Iron, Sister Steel

Deadlifts are a simple exercise really, made difficult by over-trying and over-thinking. Stand before the weight in a solid, shoulder-width stance (or up to six inches wider), shin to the bar. You are about to bend over and pick up a heavy object and this should be your mental approach.

Bend at the waist and at the knees equally and at the same time. Grasp the bar fully and securely, over-grip or in an alternate under/over grip, about waist width, hands just outside your legs. Looking straight ahead, your spine in a powerful flat position (not stooped over or rounded), focus, regulate your breathing, breathe deeply and steadily pull the bar to a full, standing military position. Keep the bar close to your body and exhale as full force is exerted. Pause for a second of contraction and slowly bend your knees and low back as you return to the starting position and repeat.

Three to four sets of ten reps, twice weekly with a light to moderate weight should be of substantial benefit during your first six weeks to condition the many muscles involved, to discover form through practice and the possibilities of application to your goals and system of training. A safe placement for this exercise is at the end of your leg workout as it complements quadriceps work or at the end of your back work. Seventy-percent output should suffice in the early stages to set the foundations, build muscle and prevent training overload and injury. It takes time to prepare the thigh and hip girdle and erectors for heavy powerlifting.

The day will come for many, if it hasn’t already, when the urge to lift a maximum weight from the floor to your waist for a single rep will challenge you. Be ready — wisely done, deadlifts that approach triple, double and single reps after warming up are exciting and productive. Exceedingly heavy workouts done twice every four to five weeks are a valuable addition to your training regimen: systemic muscle growth, increase in overall core muscle, power and bodyweight. Workouts producing personal records (P Rs) are truly memorable.

Women who seek to strengthen, shape and tone their buttocks, hip and thigh area will respond well to this formerly all-male power movement. A comprehensive and stabilizing exercise, deadlifts should become a standard practice throughout your years of training. They will produce most agreeable changes in your shape and performance. Throw in squats and you’ll delight.

Don’t hesitate. With care and daring and proper instruction you can humbly boast of their presence in your scheme. Finally, only practice and experience will teach you.

DEADLIFT — SUMO STYLE

I don’t talk about science much in the building of muscle any more than one does in talking about crossing a road to get to the other side. And, I can’t say I’ve logged a lot of hours in the sumo deadlift, either. But, I reckon I’ve got a lot of years left and this odd, multi-joint exercise is interesting and shows promise in its lumpy architecture.

Maybe it’s the grip. Stand with the Olympic bar grasped in a staggered over/under grip twelve to fifteen inches apart, head forward and up. The legs are wide apart (up to thirty-six inches) and feet toed-out to forty-five degrees, the knees and hips a tad short of locked. Here we observe both the starting stance and the stance of the rep’s completion, an effort requiring power and practice in itself. We’ve got a lot of adjusting and adapting to do with the unusual resistance we now experience in a dozen different places; the grip and forearm, angular knee and hip insertions, compromised quad engagement. The overloaded traps and back are pulling and stabilizing through an unorthodox track, deep breathing restricted by the hanging, closely gripped tonnage and thoughts of traction in a lonely hospital outpost.

Down you go in a slow and erect body posture, no giggling. The plates on the bar touch the floor, and, though you’re tempted to leave it and run, you pause briefly to mentally mark your placement, slightly relax and explode into your sure, all-consuming ascent.

Practice this baby monster using a friendly weight for reps of eight, sets maybe four. Take your time achieving this working range and develop a scheme of progression, if you think it’s really necessary.

I believe six to eight weeks of logical and freely presented overload is one of the main keys on the strength and muscle builder’s key ring.

• Here's more on avoiding deadlift mistakes from Dave Tate.