Explode Your Deadlift

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Andy Bolton

Transcript of Explode Your Deadlift

  • Explode Your Deadlift by Andy Bolton and Elliot Newman 2011, All Rights Reserved

    www.andyboltonstrength.net

    2

    What Every Athlete Should Know About The

    Worlds Toughest Test Of Strength

    By Andy Bolton and Elliot Newman 2011, All Rights Reserved

  • Explode Your Deadlift by Andy Bolton and Elliot Newman 2011, All Rights Reserved

    www.andyboltonstrength.net

    3

    Notice To Those Who Are Thinking Of Abusing This Book (Or in other words Who wants to get sued or go to jail?) This book is copyright 2011 with all rights reserved. It is illegal to copy, distribute, or create derivative works from this book in whole or in part or to contribute to the copying, distribution, or creating of derivative works of this book. If you attempt to copy, steal, or distribute all or any part of this book without permission, I will have my solicitor contact you and make you wish that youd never had such an idea in your life. You can count on this. I am a man of my word. By purchasing this book, you agree to the following: You understand that the information contained in this book is an opinion, and it should be used for personal entertainment purposes only. You are responsible for your own behaviour, and none of this book is to be considered legal or personal advice. I expect you to abide by these rules. I have people who spend a lot of time searching the Internet for people who violate my copyrights. Now that were finished with this notice, lets discover how to

    Explode Your Deadlift

  • Explode Your Deadlift by Andy Bolton and Elliot Newman 2011, All Rights Reserved

    www.andyboltonstrength.net

    4

    Table of Contents 1. Introduction 2. What To Wear When Training The Deadlift 3. Conventional Or Sumo? 4. The Conventional Set-Up 5. The Conventional Deadlift 6. The Sumo Set-Up 7. The Sumo Deadlift 8. Trouble-Shooting 9. Competition And The Deadlift Suit 10. Andys Deadlift Photographed 11. A word on technique 12. The Mind-Set For A Big Pull 13. About The Authors

  • Explode Your Deadlift by Andy Bolton and Elliot Newman 2011, All Rights Reserved

    www.andyboltonstrength.net

    5

    Chapter 1: Introduction

    Thank you for purchasing Explode Your Deadlift. This book was

    written for anyone who wants to build their Deadlift to freaky

    heights (and stay injury-free in the process).

    I wish you every success in your quest for Deadlift mastery and

    respect your decision to not fall for gimmicks like so many people

    claiming to strength train do these days (and that includes some

    elite athletes).

    For anyone thinking that fads and gimmicks will get them strong or

    develop world class speed and power; stop kidding yourself, chalk up

    your hands and pull the bar from the floor. Its hard, but rewarding.

    And youll be a better man for it.

    The Deadlift is a brutal test of strength and of course one of the

    three official Powerlifts (along with the Squat and Bench Press). The

    Deadlift is arguably the toughest of the three Powerlifts; both

    mentally and physically.

    To Deadlift big you need to be strong from head to toe. In particular,

    the Deadlift will tax your Hamstrings, Glutes, Back and Grip to the

    max. As you progress with your Deadlift, you may find that a

    weakness in a particular muscle group is holding you back.

    For instance; you will never reach your pulling potential if your grip is

    weak. In this case, you may want to add grip training (such as Pinch

    Grip Holds) to your training program.

    Or, if your Hamstrings are weak; you may want to add Hamstring

    Curls or Glute Ham Raises to your program.

  • Explode Your Deadlift by Andy Bolton and Elliot Newman 2011, All Rights Reserved

    www.andyboltonstrength.net

    6

    With that said; this book is not about assistance work or training

    program design. There is something far more important than those

    things. Its something that beginners should focus on for a long time

    and experienced athletes should always pay attention to: on every

    set and every rep.

    I am of course, talking about technique.

    Technique is first and foremost. Improving your technique can be the

    fastest way to make extremely quick progress. And of course, good

    technique is essential if you wish to stay injury-free and be in the

    iron game for a long time. There are a lot of guys in sports who

    produce good results for a short time and then fade away due to

    injuries.

    You do not want to be one of those guys. So pay attention to your

    technique and work on it. I still work on my technique, and Ive

    pulled a grand.

    Who needs a big pull?

    It goes without saying that if you are a Powerlifter you need a big

    pull. As the old saying goes: The meet doesnt start until the bar hits

    the floor.

    I have competed in many meets where after Squatting and Bench

    Pressing I was way off the lead. However, when the Deadlifts were

    done I took the cash and went home the Champion.

    If you compete in Strongman, a big Deadlift is a must because

    Deadlifting events always feature in competitions. Many of the other

    events that arent an actual Deadlift still rely on a strong Deadlift if

    you wish to excel at them.

  • Explode Your Deadlift by Andy Bolton and Elliot Newman 2011, All Rights Reserved

    www.andyboltonstrength.net

    7

    If you are an athlete who requires strength, speed and power, then

    the Deadlift is a great addition to your strength training. Its easier to

    learn than the Olympic Lifts (The Clean and Jerk and Snatch) and also

    easier to learn than Squatting. And the Deadlift will help build a very

    strong posterior chain (Glutes, Hamstrings, Lower Back).

    Of course a strong posterior chain is essential for explosive power

    and speed. (Just take a look at the Hamstring development of some

    top Sprinters).

    Rugby Players, American Football Players, Boxers, Mixed Martial

    Artists, Wrestlers, the list goes on and on; and all will benefit from

    well-performed Deadlifts.

    This book focuses on the Conventional Deadlift and the Sumo

    Deadlift. However, if you wish to do other variations in your training

    (such as Rack Pulls or Romanian Deadlifts) you will find that if you

    master the techniques presented to you here; you will be easily able

    to perform any Deadlift variation with good form, if you just apply a

    little logical thought first.

    Deadlift History

    Deadlift records have not moved much in the past 10 years or so. I

    believe this is down to powerlifting equipment. In recent years

    powerlifting equipment has progressed massively.

    It is not uncommon for experienced lifters to gain 300 pounds from

    their Squat equipment and the same goes on their Bench. I myself

    get around 300 pounds out of my Bench shirt.

    However, most athletes are lucky to see a 25 pound carry over out of

    their Deadlift suit. (Ive pulled 440kg Raw and 457.5kg Equipped: not

    much difference).

  • Explode Your Deadlift by Andy Bolton and Elliot Newman 2011, All Rights Reserved

    www.andyboltonstrength.net

    8

    In spite of this, you can improve your pull if you master your

    technique, train sensibly and train hard!

    And there are some freaks that are bucking the trend and putting up

    some insane numbers right now.

    Benedikt Magnusson recently took out my own world record

    Deadlift, with a monster pull of 1015lbs. Benni; respect to you my

    friend but Im coming for you.

    The incredible Tom Martin (from the United Kingdom) has pulled

    355kg in competition, as an 82.5kg Junior. This is amazing and puts

    him in the top 5 all-time in his weight category (irrespective of age

    class or federation).

    Throughout history there have been many great pullers, (certainly

    too many to list here). Lamar Grant springs to mind as a lightweight

    freak: pulling way over 600lbs at a tiny bodyweight.

    A little heavier, at 90kg, the great Vince Anello amazed crowds back

    in the day with pulls of over 800lbs at 198lbs bodyweight.

    One of my own training partners, Brian Reynolds, pulled 800lbs at

    100kg bodyweight nearly 20 years ago. In the process he won the IPF

    Worlds as a junior. That pull is only just outside of the all-time top 20

    in the 100kg class, yet nearly 2 decades have slipped by. This just

    shows how slow Deadlift records progress on a World level.

    Another great friend and training partner of mine, Dave Carter,

    continues to amaze. He is still pulling 330kg at 90kg bodyweight at

    nearly 50 years of age. (But then has won the British Championships

    over 10 times so it doesnt really surprise me, but it probably does

    you and it should definitely inspire you).

  • Explode Your Deadlift by Andy Bolton and Elliot Newman 2011, All Rights Reserved

    www.andyboltonstrength.net

    9

    Of course, Dave still has his name on the all-time top 20 list. I forget

    the weight class, but hes there.

    Everybody loves to see what the heavyweights can lift. Thats true in

    all strength sports (Powerlifting, Strongman and Weightlifting).

    Naturally, it is heavyweight athletes who are responsible for most of

    the pulls in the 900lbs Club.

    This is a very exclusive club and only 13 men are subscribers.

    Ed Coan, (the best Powerlifter of all-time pound for pound), is the

    ligh