Apologies for any typos, this is a draft of the final article but is also an outline
Deadlift Variations to be discussed
1.) Conventional Deadlift & Pause Deadlift
2.) Romanian Deadlift
3.) Stiff legged Deadlift
4.) Sumo Deadlift
5.) Deficit Deadlift
6.) Snatch Grip Deadlift
7.) Clean Grip Deadlift
8.) Block pulls and Rack pulls
“Deadlifting wrong is like driving on the highway on 2nd gear. You might get from point A to point B, but you’ll do it at cost that is often not worth the amount damage it would do to the engine.”
The most important thing
It’s important that you prioritize the spine. It’s quite common that our clients have very tight hamstrings that prevent them from reach the bar in the ideal position without rounding the lower back. Under most circumstances it’s best that a client squat down to the bar to position for a deadlift then tighten into their hamstrings. The purpose of all of this is to maintain neutral spine.
Context for Deadlift talk
Competition Deadlift for Powerlifting & Crossfit
Training specificity is paramount. Why are you teaching the deadlift for what purpose? In powerlifting you’re trying to maximize all avenues of leverage to lift the most amount of weight following the rules of the sport. The judge will say “platform ready.” You attempt your lift. You cannot use the top of your thighs to help the weight up. This is known as hitching.
In crossfit there are powerlifting type like ladders but hitching is allowed. It’s part of the sport.
In crossfit and work capacity type events, reps is the goal in the shortest period of time. As in powerlifting you’re trying to be efficient, but instead of a single repetition, you’re doing over multiple reps.
As you know I’m not a crossfit expert, but in multiple rep (especially high reps) there are 2 things I think about when it comes to using all the rules to your advantage. Bouncing the weight off the ground (touch & go) and rounding the the upper back. The rounding of the upper back “rule” works in powerlifting also. It helps reduce range of motion. Getting a rebound from a touch and go bounce along with a rounded upper back will allow for the shortest distance of travel possible.
Sports are about pushing human limits, sports have their risks. I’m not debating weather this is safe. I’m simply talking about how to use the rules of the sport to your advantage.
Deadlifting for your clients
Conventional Deadlift and RDL are the 2 movements that are most useful for clients in our gym. For those interested in olympic lifting, doing a clean grip style deadlift will also be useful.
The approach of what a deadlift should be viewed as is follows: picking something off the ground with a flat back (or neutral spine). This is is by far the most useful thing you can teach a client when teaching the deadlift. Can you touch the ground without compromising spinal position?
Glute Aesthetics from Deadlifting
Who doesn’t want a nice butt? Based on the way the gluteus maximus muscle fibers run, deadlifts are the best way to build the “shelf” of the glutes. Others might disagree, but that’s my opinion. This is all deadlifts. Sure squats work also, so that’s why do both. Some clients will progress better with one movement better than the other. Progression is important because muscle size is related to how much you can lift. For the purposes of this conversation usually means 3 rep max or a 5 reps max. A 1 rep max is great, but most people are not skilled enough to do a 1 RM safely.
There is more to this article..but I wanted to post it sooner. It will be updated at a later date after I give my talk.