Deadlift- King of Pulls
Transcript of Deadlift- King of Pulls
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The deadliftreigns
supremefor maximal
strengthdevelopment
By Lincoln Allan Gotshalk, PhD
CHERYL ANNE AN
SEEN AT THE AAU AM
INVITATIONAL AT T
SHE JUST RECENTLY
OVER 300 IN THE 97
WEIGHT CLAS
WORLD ASSOCIA
BENCH
DEADLIFTERS
CHAMPIO
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reinterpret the training stimulus as something
potentially destructive and will therefore become
more re-active than pro-active, meaning that your
gains will stop and that you enter a state of
overtraining. There are many markers of
overtraining (see sidebar on page XX ), but the
one thatll stand out the most is that you getweaker.
This process is a biological fact that applies to
every human, athlete or not, and can be avoided
only by proper cycling of your training. Proper
cycling means manipulating training variables (see
sidebar on page XX) in a manner to allow for
maximal recuperation and therefore maximal gains.
Though this procedure is recognized by many
athletes and coaches, it is one open to a great many
uneducated assumptions, such as deadlifting only
once a week, not deadlifting for 10 days prior to a
meet, deadlifting twice a week, doing only one set
of max singles or max triples, etc., etc., etc. Its this
area where youll find guruism thriving. The
problem is, most gurus are self-proclaimed and canonly provide you with their own personal
experiences. That, however, isnt good enough for
the athlete seeking to maximize gains.
ERECTOR CAVEATA major consideration for deadlift training is
that basically all of the muscle groups used in the
squat are also used in the deadlift. This means
that intricate planning of your program is
essential if you want to derive simultaneous
positive results.
Though the prime movers of the squat and
deadlift are basically the same (hip extensors:
gluteus group, hamstrings, adductor magnus; knee
extensors: quadriceps, gastrocnemius; spinalextensors: erector spinae), the lifts are very
different. With the bar stabilized above your center
of gravity during the squat, the erectors arent a real
prime mover; theyre stabilizers of the spine. But in
the deadlift, with the bar below your center of
gravity and unstable, the erectors and the small
spinal muscles underneath the erectors are prime
movers and the hamstrings are
more accentuated as hip
extensors.
Then you have the
ransversospinalis group and the
hamstrings acting as importantantigravity muscles, meaning
theyre designed more for postural endurance than
for strength and power. That said, squat training
doesnt wallop them nearly as much as deadlift
training. And since the erectors and the small
spinal muscles deep to the erectors are the prime
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hroughout the history of powerlifting, there have
been probably dozens of differing philosophies
and, ergo, training programs for this lift.
Consider the range: one world record holder in
the 1970s deadlifted three times a week and used
a barrage of supplementary exercises, while
another world record holder in the 1980s trainedthe deadlift by actually not deadlifting
throughout his entire 12-week cycle for the
worlds. As a deadlifter might say, different
strokes for different folks, which on the surface
might seem valid, but, considering the
developments in the sports sciences, is too
simplistic and actually not correct. You see, over
the years, research in exercise physiology has been
able to determine how a muscle adapts best to
strength training. These basic, science-based
principles hold true for every athlete, albeit
certain minor adjustments (e.g., three sets instead
of four sets; five minutes rest between sets as
opposed to three, etc.) ought to be considered.
SCIENCE FOUNDATIONFrom this scientific position, then, your
training sessions must result in whats called
supercompensation: the relationship between
training and regeneration that produces strength.
When you train, a series of stimuli disturb your
normal biological state, so that by the end of the
training session youre simply not able to lift as
much weight as in the beginning of the session.
Then, during the first several hours after training,
your body replenishes the biochemical resources of
energy during a phase of acute replenishment. Your
return to the normal pre-training biological state,
and beyond, and full recovery is achieved within
several days.During recovery, youll find that your body not
only replenishes energy sources, but also
resynthesizes disturbed tissues (e.g., muscle) to a
higher level. This is the process of
supercompensation, which means that your body
actually recovers to a greater performance
capability than before. In plain English, after full
recovery from your training session, youll be able
to lift more weight than before. Whats tricky is
that the peak of supercompensation is fleeting,
because involution is the next biological phase,
meaning that your body slowly (or quickly in some
cases) returns to the initial biological statetheone that you started with. But with a new stimulus
(training session) while your body is at its peak of
supercompensation, youll start the cycle over again
with even further strength gains.
What complicates this process, however, is
that as you continue to lift heavier and heavier
weights, your body
will start to
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Abdominal CaveatA very important factor is that your trun
must always be trained in order to contro
pelvic tilt (natural forward or backward ro
tation of the pelvis on the hip joints) , s
that a natural position of the pelvis is main
tained. This natural position allows for aappropriate lumbar arch (lordotic curve) s
spinal nerves have room to enter and ex
the spinal column. Its imperative, therefor
that you train your abdominals . Strong ab
dominals will be able to counter a forwar
tilt of your pelvis and thus keep your bac
healthy.
What you should realize, however, is tha
unless your back rounds off in ab trainin
youre mainly working your hip flexors, no
your abs. The best exercises for you to d
are bent-knee sit-ups with weight, inclin
crunches, upright crunches with a pull-dow
machine, and so forth, while i n each rep yo
should round off your back to maximallcontract your abs. If you do regular sit-up
leg raises, etc. , your back will remai
straight and therefore your hip flexors wi
be doing most of the work and not givin
you the desired training effect.KEEP
GOING
SAYING
GOOD MORNING.
Power
For a detailed l
overtraining sy
www.purepow
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protectors of the spinal nerves passing to and from
the spinal cord between the vertebrae, too much
stress can quickly result in overtraining and hence
weaken this muscle group, setting you up for
failure and injury. What this means is that you
need to consider the biology of the muscles
involved in the deadlift and thefact that if youre a powerlifter,
or any other type of athlete
who squats a lot, you need to
design your program with this
in mind: dont overdo it.
PULLING BIGYour training should be structured in cycles,
which depend upon your competitive cycle and
goals. Periodization of training, which incorporates
cycling, is a process that divides a training year into
cycles as first described by the Russian sports
scientist Matveyev in 1965 and since researched and
improved upon by many Western sports scientists.
At its core, a finely tuned periodized trainingregimen allows you to maximize supercompensation
while minimizing the risks associated with
overtraining. Planning a periodized program
requires a great deal of
intelligence, so athletes who
feel that I must work
harder than my opponents
must come to understand
that some of that work must
be done between the ears.
You must realize,
however, that although some
basic principles apply to all
periodized programs, they
have to vary according tothe nature of the sport
youre active in. Even the
most unrefined form of
periodization (such as the
deadlift program discussed
here) has obvious
distinctions between stages of the training program.
The three classifications of cycles are the
microcycle, the mesocycle, and the macrocycle. For
the deadlifting program described below, the
microcycle is the basic building block of the
training structure, in this case the training week
(one deadlift workout incorporated). The mesocycleconsists of a distinct set of microcycles and, in the
described program, two to three weeks. The
macrocycle is the incorporation of the entire set of
mesocycles plus a transition period (typically a
period of active rest and regeneration).
For the sport of powerlifting, or just to
increase your deadlift pulling power, its relatively
easy to construct a yearly training program.
However, two factors must be considered. One is
volume, the quantity of your work. The other
factor is intensity, or the qualitative component
and/or amount of weight you lift (see sidebar on
page XX). Here, for the most part, you should
observe a pattern in which at the beginning of the
training cycle or year you train with high volumeand low intensity and then slowly increase the
intensity while slowly lowering the volume. In
other words, you should plan your program so your
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training intensity is highest and your volume
lowest just prior to competition.
STRENGTH PERFECTIONWhen you train an exercise like the deadlift,
you need to keep anatomy in mind and
understand that this exercise involves some of thelargest muscle groups in your body. Published
research that I conducted, along with that of
other sport scientists, has found that the number
of pounds you can add to the bar is heavily
dependent on the number of heavy sets you can
perform and the rest periods between your sets.
To illustrate, significantly more anabolic
hormones are released while performing three
heavy sets as compared to only one heavy set, and
over a training cycle youll gain more strength
with longer rest periods than with shorter ones.
These research results translate to three sets with
about five minutes rest between them being very
productive for max strength gains.
This is great for the powerli fter, but astrongman competitor or athlete in other sports
that require more endurance should consider
shorter rest periods with less weight. Obviously,
the less you rest , the less weight you can li ft in
successive sets. By training in this manner,
youll stress your bodys tolerance for increased
blood and muscle acid levels, causing whats
termed a buffer ing effect . In essence, your body
will become more used to the
pain of fat igue, allowing you
to work through it longer. So
if youre a strongman
competitor, wrest ler , etc., you
may benefit from a deadliftprogram designed with reverse
factors compared to the
program designed for pure
strength: periodized
progression from long to short
rest periods and from lower to
higher sets.
GOTTA PULL BIGWell, thats a given, of course.
I challenge you, however, to
almost completely reject the
notion of No pain, no gain.
Sure, you need to train hard, but
your approach needs to bemeasured and intelligent. Might it
be time to wear the Pure Power
No BRAIN, No Gain T-shirt for
all your deadlift sessions? You
know, as a reminder that you
should listen to your brain
muscle.
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{ ?Publishedthat I conalong wit
other spo
scientists,
found tha
number o
you can a
the bar isdependen
number o
sets you c
perform a
rest perio
between
DID
KNO
FIGURE COURTESY OF AUTHOR
RESOURCES Bompa, T. Periodization: Theory and Methodology of Training. 4th ed. Champaign, IL: Human Kinetics, 1999. Busso, T, et al. A systems model of training responses and its relationship to hormonal responses in elite weightlifters. European Journal of Applied Physiology61:48-54, 1990. Fleck, S. Periodization of training. In: Strength Training for Sport, ed. W.J. Kraemer and K. Hakkinen. Oxford, Great Britain: Blackwell Science, 2002. Gotshalk, L.A., et al. Hormonal responses of multiset versus single-set heavy-resistance exercise protocols. Canadian Journal of Applied Physiology 22:244-255, 1997. Granhed, H., et al. The loads on the lumbar spine during extreme weightlifting. Spine 12:146-149, 1987. Herre, D. The formulation of the standard of athletic performance. In: Principles of Sports Training, ed. D. Herre. Berlin: Sportsverlag, 1982. Kraemer, W.J., et al. A review: Factors in exercise prescription of resistance training. National Strength and Conditioning Association Journal 10:36-41, 1988. Kraemer, W.J., et al. Physiologic responses to heavy-resistance exercise with short rest periods. International Journal of Sports Medicine 6:247-252, 1987.
Kuipers, H., and H.A. Keizer. Overtraining in elite athletes: Review and directions for the future.Sports Medicine 6:79-92, 1988. Lander, J.E., et al. The effectiveness of weight belts during the squat exercise. Medicine and Science in Sports and Exercise 22:117-126, 1990. Lander, J.E., et al. Biomechanics of the squat exercise using a modified center of mass bar. Medicine and Science in Sports and Exercise18:469-478, 1986. Matveyev, L., et al. Characteristics of athletic shape and methods of rationalizing the structure of the competitive phase. Scientific Research Collection (Moscow): 4-23, 1974. Matveyev, L. Periodization of Sports Training. Moscow: Fizkultura I Sport, 1965. McGuigan, M.R.M., and B.D. Wilson. Biomechanical analysis of the deadlift. Journal of Strength and Conditioning Research 10:250-255, 1996. Nisell R., and J. Ekholm. Joint load during the parallel squat in powerlifting and force analysis of in vivo bilateral quadriceps tendon rupture. Scandinavian Journal of Sports Science 8:63-70, 1986. Robinson, J.M., et al. Effects of different weight training exercise/rest intervals on strength, power, and high intensity exercise endurance. Journal of Strength and Conditioning Research 9:216-221,
1995. Rowbottom, D.G., et al. The emerging role of glutamine as an indicator of exercise stress and overtraining. Sports Medicine 21:80-97, 1996. Selye, H. The Stress of Life. London: Longmans Green, 1957. Zatsiorsky, V.M. Science and Practice of Strength Training. Champaign, IL: Human Kinetics, 1995.
Power Note
For tips and
tricks on gripping the bar
with power, go to
www.purepowermag.com.
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Since the goal of the game is increased strength,
there have been many recommendations made as
to what sort of assistance work you should do to
maximize your deadlifting prowess. The unfortu-
nate fact of the matter is that exercise physiolo-gists havent to date investigated most of them
to any depth. So what youre left with is basical-
ly conjecture. However, by evaluating these con-
cepts via known anatomical and biological facts,
you can tease out information that would be ef-
fective compared to that which would prove
worthless.
BLOCKSDeadlifting while standing on a block, several
rubber mats, or plates is employed to increase
the range of motion you need to go through in
order to complete the lift. Typically, the height
ranges between one and four inches. The pur-
ported, yet scientif ically unproven benefit of
training on blocks is that much hard work can beaccomplished without using extremely heavy
weights. More work is performed (work being
force x distance) with medium weights. A typical
training routine includes starting at the four-inch
height and training for several weeks. Sub-
sequently, you lower the blocks (three inch-
es, two inches, and finally, with a couple of
weeks left before competition, one inch)
while increasing the resistance symbiotically.
Another purported benefit is that if your
sticking point is coming off the ground, dead-
lifting off a block will increase your strength
when you return to pulling off the ground.
Indeed, you might f ind an alluring psycho-
logical benefit when lifting in a meet with
feet on the floor for the f irst time after atraining program of block deadlifts.
The downside to this approach is that in or-
der to start the weight off the floor you put
greater stress on the transversospinalis group
of muscle f ibers than they may be used to.
Remember, its easy for you to overtrain these
muscles despite the diminished training weight
youll be using. Also, from a higher stance, the
biomechanics of the deadlift are very different
than from coming off the floor. This difference in-volves what sports scientists refer to as training
specificity. Training specificity means that, in or-
der for you to gain the greatest benefit, your
training needs to be similar to your actual event.
Whenever your specif icity is lost, your training
gains are diminished. So once you start pulling
from a raised position, you can actually change
the biomechanics so much that youll actually
get better pulling off the block, but it wont
translate to a better pull off the floor.
Bottom line Approach this type of training cau-
tiously. If you do employ this strategy, do so
with much lighter weights and allow plenty of
time for regular deadlifts off the floor if you
need to demonstrate max strength.
RACKAt the other end of the spectrum is pulling in a rack
with the bar raised off the ground at varying heights.
The rationale for this is that since many lifters expe-
Training Developmentsrience a sticking point high in the deadlift, by load-
ing up the bar and pulling from this raised position,
youll increase your strength at the sticking point.
Anecdotally speaking, there does seem to besome beneficial carry-over from the gained
strength in the rack to pulling off the ground.
However, since this observation is based only on
anecdote, we have no real way of knowing.
Although you may be lifting through the sticking
point with more weight, youre actually able to
do so because of the changed mechanics of the lift
compared to pulling from the ground (hence the
more weight you can pull). In other words, your
muscles are working to different degrees, at differ-
ent sequences and rates, than when you hit the
sticking point coming off the ground. And the me-
chanics continue to change as the height changes,
that is, from right at the knee, to right above the
knee, to anywhere halfway up your thigh. So the
strength gain may not be a true representationof your deadlift strength at the sticking point
while coming off the ground but rather the result
of enhanced biomechanics while coming off a
higher position.
Another concern goes back to the
durance-type muscles that youre trai
now with much heavier weight. This
of training, therefore, could constitu
prime overtraining.
Bottom line Though you can move m
weight, its likely due to enhanced bio
chanics that may not translate to grepulls off the ground. Since youre movi
lot more weight, use rack pulls only f
few sets in your training.
CHAINSTraining the deadlift with chains work
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A WICKED COMBINATION: CHAINS AND BLOCK.
PULLING FROM DIFFERENT HEIGHTS CAN ADD
STRENGTH FOR VARIOUS TASKS.
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B
ANDS (LOCKOUT
)Bands are nothing more than large rubber bands
that can create increasing resistance as they
stretch. They can be looped under part of the
platform and then around the ends of the bar.
Their action is similar to that of chains, and
therefore the same considerations come into
play. However, one additional aspect deserves
mention. While the chains allow for a natural
range of motion because they just hang off the
end of the bar, the bands will likely not allow
for a natural range of motion since theyre at-
tached to the platform.
B
ANDS (LIGHTENING)In contrast to using bands to increase lockout
resistance, bands can be used to lighten the
weight at the platform and decrease the light-
ening effect as you lift the bar through the repe-
tition. The bar is placed on the floor within a
lifting rack and bands are attached to the end of
the bar and then at the top of the rack. The
height of the attachment on each side of the
rack determines how much lighter the bar is at
the start. With light weight, the bar can feel vir-
tually weightless at the floor. As you appr
lockout, the lightening effect of the band
minishes until its gone. There is no scientif ic
ta on this approach.
Bott
om lin
e Doing lockouts during dea
training, lifting more weight beyond the stic
pointthe weakest point through a full rangmotionthan you can possibly lift through
sticking point, is of minimum or no use to
training of the hip and back extensors. It do
take overmaximum amounts of weight to e
tively train the body, so this technique is pr
bly more of a psychological aid than a ph
logical or biomechanical one. Doing heavy
with a full range of motion through the stic
point is the most effective training stimula
the muscle groups whose biomechanical d
vantages along their strength curves create
sticking point in the first place. Developmen
maximal force throughout the full range of
motion is not natural for human movement
cluding sport movements, so this method re
just amounts to a novel training approach limited benefits.
this manner: since you want to train the lockout
portion of the deadlift with natural biomechani-
cal movements, you attach heavy chains around
each end of the bar (loaded with a weight not
close to maximum for the repetitions desired for
that set) so that as you lift the bar through the
normal range of motion, more and more of the
links of the chains arise from the platform, caus-
ing a steady increase in bar weight throughout
the lift. Like the original Nautilus machines,
which had oblong cams to change resistance arms
throughout the range of motion of a lifting exer-
cise, the object of the chain deadlifting training
is to create maximum resistance during the lock-
out phase of the repetition, when many lifters
find the usual repetition fairly easy. In this man-
ner, the pull from the floorat the point of
greatest anatomical stressis trained with the
least resistance throughout the pull, and the
lockout (the point of the lift where anatomical
stress decreases) becomes the hardest.
The problem with this approach is that it falls into
the category of variable resistance. I mentioned
Nautilus as a similar approach because these types
of machines have been researched. Specifically, re-
searchers at the University of Kansas found no
benefits in using the Nautilus variable resistance
approach compared to the regular approach.
Researchers who have contemplated the reasons
for these results have suggested that our physiolo-
gy is not built to adapt to variable resistance.
Bott
om lin
e Though the use of chains for the
deadlift can add an interesting and exciting di-
mension to your training, the actual benefit isquestionable.
PUTTING CHAINS TO WORK TO STRENGTHEN THE
LOCKOUT. A NOVEL APPROACH WORTH THE EFFORT?
MUCH ADO ABOUT NOT MUCH. MAKIN THE BAR FLY. WHY?
MODEL ID: POWERLIFTER AND STRONGMAN COMPETITOR
DANE KELLEY AT COLORADO SPRINGS TEMPLE OF POWER
FLEX GYM AND FITNESS.
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In the sport of powerlifting, athletes are allowed towear all sorts of gear that allows them to artificial-ly lift more weight than they could handle other-
wise. Mainly what youve got are groove briefs,deadlift suits, belts, and wraps. The question is, isthis gear helpful for all athletes or just for power-lifters? Moreover, how will the gear affect thepowerlifters training? Should the gear always beused because it changes technique so dramaticallyor should it be used only before competition totake advantage of the ergogenic effects?
THE BELT AND THE POWERLIFTERIn powerlifting, a range of equipment is used for onepurpose, to lift more weight. You might rightfullywonder why a sport would allow for artificialmeans to increase performance, but thats anotherstory. Regardless of your feelings about allowingsuch gear, its part of the sport (except for AAUPowerlifting, which offers a division that only al-
lows the use of a belt in all lifts) and available toyou. The powerlifting belt is made of thick leatherthats 10 centimeters wide all the way around, asopposed to other belts that get thinner up front. Thedeadlift stresses the strength of the structures of thetrunk from muscles to bones, so you should considerthe following structural makeup during the deadlift:weak (skeletal support), moderate (muscular sup-port), and strong (ligament support).
These systems can be reinforced by your bodysautomatic increase in intra-abdominal pressure asyou pull. This is done via the Valsalva maneuver(taking a deep breath and holding it just beforelifting a very heavy weight) during the most vul-nerable portion of the move, which can reducepressure on your intervertebral disks from 20 to
40%. But a weight belt can also reduce the forceson the spine. A tightly worn weight belt can al-low your abdominal cavity to bear 50% more ofthe normal load. In essence, the belt allows youto lift more weight, a necessity for the competi-tive powerlifter . And according to research pub-lished in Medicine and Science in Sports and
Exercise, the tighter the belt, the more supportivestress it dissipates, given, of course, that you wearit properly, above the iliac crest and below the
ribcage.
THE BELT AND OTHER ATHLETESThough a weight belt is obviously useful to the pow-erlifter, itll also allow any athlete who turns toweights to improve sports performance and to pullmore. But is pulling more really the main objec-tive? Or should you be more concerned about fullytraining your body sans any equipment?
Your bodys natural effort to reduce injuries toyour back is to use its muscular corset, the mus-cles of the abdominal wall: the rectus abdominis,internal and external obliques, and transverse ab-dominis muscles. A weight belt works more as acorset to reinforce the natural muscular corsetthan it does as a brace (which directly transmits
the load to something else, an example being aback brace, which supports the weight of the up-per body directly to the pelvic girdle) . But if youre an athlete wanting to benefit from thedeadlift for your sport, you should consider thatwearing a belt will in a way detrain your abdom-inal wall, not exactly a beneficial scenario.
This means you shouldnt rely on a belt at all duringyour training (read elsewhere in this issue about thebelt and back injury). The fact is that the deadlift (andany other pull for that matter) can be trained withoutthe use of a weight belt, thus increasing the strengthof your abdominal corset. Your body is perfectly ableto provide natural support for your pulling, and in theprocess youll end up with a better-trained bodythatll be more likely to perform at the higher levels
you demand for your sport.
THE SUIT, GROOVE BRIEF AND THEPOWERLIFTERThe lifting suit used by powerlifters is made oftough anti-stretch material and is worn as tightly aspossible. By being worn very tight in the straps,hips, and legs (most powerlifters cant get into a
suit without help), the suit aids in the increase ofintra-abdominal pressure but also resists hip flex-ion. The groove brief is basically like a tough pair
of underwear made out of the same material as thesuit; but it acts only upon the hip. Its probably not100% accurate to call the material anti-stretchsince it does give a bit. However, its tough proper-ties essentially provide a recoil effect and therebyallow you to lift more weight.
Like the belt, the suit has obviou s performance-en-hancing properties. Equally obvious should be thechange in biomechanics and muscular action thatwould warrant you balancing your training timewithout the suit and then with the suit. An addi-tional consideration for the powerlifter is that thesuit may actually do more harm than good. Yousee, unlike with the squat, where you get a feelfor the weight as you set up, you dont enjoy thatbenefit with the deadlift. As a consequence, you
may find it difficult to get into the correct pullingposition with a tight suit and that may throw offyour biomechanics considerably. So a super-tightsuit may be counterproductive to lifting maximalweights.
WRAPS AND THE POWERLIFTERBeyond a suit, powerlifters can also wear kneewraps. The intended purpose of a tightly wrappedknee wrap is to make it easier for the knee tostraighten. As you bend down to grasp the bar,the knee wraps provide resistance in your kneesto the bend, and once you pull the bar upward,the wraps aid in locking out your knees and lift-ing the weight. But you should consider researchon knee and hip angles before deciding to includethis aid in your training (the following applies to
the suit as well).
In the deadlift, knee and hip range of motion usu-ally dont approach that of the squat. Journal ofStrength and Conditioning Research reported thathip and knee angles of sumo and conventionaldeadlifters at the point of lift-off were 103 de-
grees and 113 degrees for the hips, and 53grees and 60 degrees for the knees, respectivCompare that to the squat values reporte
Scandinavian Journal of Sports Scienceof 147grees for the hip and 135 degrees for the knea deep squat position. Based on the lesser anin the deadlift, its clear that youd get muchrebound from a suit and wraps in the deadlicompared to the squat.
THE ATHLETES EQUIPMENTIf youre not a powerlifter, you dont have to cern yourself with maximal lifts in a competsituation. That said, youre born with all equipment you need. The notion that the eqment discussed above will allow you to more safely amounts to nothing more than keting hype, since there is no scientif ic evidto support that conclusion.
Your goal in the weight room is to strengyour entire body. Therefore, equipment maycounterproductive. You want to get the mtraining effect possible for your erectors andother back muscles, including your abs, obliqetc. The best way to do this is to train equipmfree. And as for possible injury, you have toderstand that a properly executed deadlift wbe more dangerous than picking up a pen. In the three main causes of injury are the follow
s Having poor technique in the pull
s Lifting too much weight too soon; e.g., you
strong enough for 315 but you try 350s Not being fully recuperated
The deadlift itself, therefore, isnt the cause o
jury. Obviously, gear wont improve any ofabove. So the key remains the same: train proper technique, emphasize moderate weighyou learn the lift, and increase the weights owhen you can demonstrate proper techniquyour technique suffers under the weight, dsome pounds on the bar.
Pifting
ower
LGear Up?