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How to perform a powerlifters deadlift?
Deadlift is the last and of three events performed in a powerlifting competition. It is one of the most important strength training movements for the upper body, especially the back. It is probably the exercise or movement that requires the least technique compared to bench press and squat. Nonetheless, straightforwardness and simplicity is what made it so popular.
The deadlift is a compound movement that uses a number of different muscles and joints. It is used to develop muscles and strength of the major muscle groups of the body, namely back (erector spinae), legs (hamstrings, quadriceps, and soleus) and hips (gluteus maximus and adductor magnus). Forearms (grip strength) are developed as well. Other muscles are involved in stability control.
Before we discuss the three different phases that are required when doing a deadlift we need to discuss something that has been another issue in this event and that is the question of your grip when doing a deadlift. There are two schools of thought on this matter.
The first one says that the bar should be put close to the fingers, not in the palms, thus minimizing callus formation and skin tearing. But in this way you get a weaker grip. On the other hand, different schools advocate putting the bar deep in your palms, resulting in more reliable grip, but damaging the skin much more.
It is advised that for lower sets, while your grip strength is still enough use the first variant to prevent any palm hurting and the other one for max sets to ensure the maximum grip performance. This should not hurt your technique at all, it is meant to save your palms from long term problems).
Phase 1: Setup (Prepare yourself for the lift by putting on your apparel: socks, slippers, suit, belt, and wrists wraps, in that order. Apply chalk to your hands to get a strong grip and powder on your suit and front part of the thighs to allow smooth traveling of the bar in case they come in contact).
Phase 2: Ascent this example is actually a simulation of the maximum lift performed like the one on a meet. The only step that is different than in normal training is “Inhale Deep”, where you will inhale before every repetition.
Phase 3: Descent (Once you’re in the final upright position with knees and hips locked wait while the weight stabilizes. Referee will then give the down signal. Descent must be done in a very controlled and somewhat slow manner. Descending too rapidly or losing contact with the weight is not allowed. So be sure to control this part of the lift. Don’t let the fact that you managed the weight so far to steal your focus, because it isn’t over yet).
DISCLAIMER: This information is not presented by a medical practitioner and is for educational and
informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.