Powerlifting - The Deadlift

Powerlifting Hardgainer Style - The Deadlift

     There are many routines and rep/set schemes to increase your strength and muscle size but one of my favorites is by following a powerlifting style routine. These routines center around the 3 power lifts the squat, deadlift and bench press. Weather you have an interest in competitive powerlifting, a powerlifting routine cycled through the year will bring big rewards in muscle size and strength gains.

     In this article I hope to explain the deadlift in respect to form and function and then integrate it into a productive routine that is aimed at the weekend warrior as well as the aspiring powerlifting champion.

The Deadlift - The deadlift is one of my favorite lifts. This may be due to the fact that I excel in this lift over the other three. It also uses most of the major muscle groups of the body - the entire back structure, legs, hips, rear deltoids, abdominals, biceps and forearms. This exercise may be the ultimate test of barbell strength. In the bench press and squat some momentum may be used to get the bar moving while the deadlift is started from a dead stop with the bar on the floor in front of you. Only sheer will and coordinated strength involving all of the major muscle groups will get the bar moving with the lifter ending in a full erect position and the bar at arms length somewhere above the lifters knees.

Technique - For the purposes of this article I will discuss the conventional style of deadlifting and not the sumo style. Position your shins about one inch way from the bar with your feet about shoulders width apart. Bend down and grip the bar with a reverse grip - one hand with your palm facing your body and the other one facing away. Grip the bar with a slightly wider than shoulder width grip. This will place your arms outside of your legs if your feet are positioned right. Keep the back erect and flat with your head forward of slightly up and keep the elbows locked.

    Begin the pull with your legs. The tendency is to straighten up the back early in the the lift but that must be avoided. Think of pushing your feet through the floor. Failing to adhere to this prescription will certainly decrease your lifting results including decreased thigh development and may cause serious injury to the lower back. When it is time to use your lower back you must also drive your hips forward towards the bar. At the top of the lift draw your shoulders slightly back and keep your knees locked in an erect position.

    Lower the bar under control to the floor. Avoid the tendency to bounce your reps off the floor. This will decrease the chance of injury due to being out of position during the pull. Don't let go of the bar just reset yourself for another proper lift.

  Clothing - In dressing for your workout wear gym shorts or lycra workout shorts . The bar will drag across your thighs and wearing long sweats will increase the friction of the drag. Flat shoes are a must. Do not wear any shoes that are soft and spongy such as cross trainers or basket ball shoes. While they are great for the sports they were made for they ar not good for insuring good lifting form or performing maximum lifts. Remember that you are pulling against the floor and the spongy insole of your shoes will slow your lift right at the start. This may cause you to miss your next PR. Also the raised heels of most sports shoes will place you in a forward tilted position and make the lift harder. I would recommend wrestling shoes. If you are going to compete get used to not wearing gloves or using wrists straps. If your goals are just to get the most out of the lift in your home or commercial gym straps are alright. Buy yourself a power lifters belt. Do not use the flimsy type that is narrow at the front. They will not afford any help. The power lifters belt is two to three thicknesses of leather and one size around. Again you may not want to use one if you are planning to compete.

 Frequency - Since the deadlift is so strenuous, never deadlift more than once per week. Even if the following routine did not incorporate squats, deadlifting more than once per week would be too much for most lifters. You may get best results by deadlifting once every two weeks.

The Routine - This 8 week routine is based on a lifter with a maximum deadlift of 300 pounds. It will not end with a maximum single lift but rather be used as a stepping stone to build strength and skill towards successive routines that will culminate in a max single. For your own needs adjust your poundages using percentages by using the following formula.
(Your max lift / the example max lift) * the example poundage.

     For example if you can lift 250 pounds for a single then divide 250 by 300 (our lifters max) which will be 0.83. Multiply the poundage examples by 0.83.

Week 1
135x8, 185x5, 225x5, 225x5, 205x5
Week 2
135x8, 185x5, 205x2, 235x5, 235x5, 210x5
Week 3
135x8, 185x5, 215x2, 245x5, 230x5, 215x5
Week 4
135x8, 185x5, 225x3, 255x5, 240x5, 225x5
Week 5
135x8, 185,5, 225x3, 260x3, 245x5,
Week 6
135x8, 185x5, 225x3, 250x1, 265x3, 250x3
Week 7
135x8, 185x5, 225x3, 260x1, 275x3, 255x3
Week 8
135x8, 185x5, 225x3, 265x1, 285x3, 260x3

    Be sure to incorporate exercises for the chest, lower back (but don't over do it as squats and deadlifts work the lower back quite well), lats and traps. Try to get 3-4 sets of 6 to 12 reps for these assistance exercises.