Deadlift- King of Pulls

8/6/2019 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.

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Deadlift- King of Pulls

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