Deadlift Training Tips and PowerliftingTo become a big deadlifter, it is important to know the proper deadlifting techniques that enable one to pull the maximum weight. Though there are different deadlifting styles, a powerlifter must focus on his/her starting position.
One who is a big deadlifter is usually a big squatter. However, you need to follow proper deadlifting techniques to pull your maximum weight. Powerlifting is both about strength and leverage. A powerlifter must decide whether to go for conventional deadlifting or Sumo, depending on his capabilities. When you deadlift with your feet out wider while keeping the hands inside the thighs, it is known as Sumo. This style better suits powerlifters with stronger legs and good flexibility. For Conventional deadlifts, you need to keep your feet closer together while your hands are kept on the outside of your thighs. This style is ideal for powerlifters with a stronger back.
However, irrespective of your deadlifting style, you must focus on your starting position. Your lower legs must be perpendicular to the floor, this will help to keep your knees in position i.e., they are not out in front of your bar. Your grip is also important. While squatting down, your back must be arched. Also, push out your chest and pull back the shoulders. Don’t forget to take a deep breath before you lift the bar.
Sumo and Conventional Deadlift
For this style, the lifter needs to press his legs into the floor. The powerlifter must maintain an upright posture and for most Sumo lifters, start is a difficult part. A Conventional Deadlifter, on the other hand, needs to press their legs into the floor but must also pull their head up and shoulders back at the same time. In this conventional style, the start is the easiest part.
A Sumo Deadlifter needs to maintain the position while continuing with the squat. This must be done until the bar clears their knees. They need to pull the head and shoulder back once the bar passes the knee, and thrust the hips forward once they lock the bar in their finishing position. When the lifters stand upright keeping their waist, knees and body completely straight, it is called finished position. While in this position, his or her shoulders must be thrust back or kept in line.
For a Conventional Deadlifter there are two options. He or she can pull back and up by using back strength until the weight reaches the finished position. In addition, they can, like a Sumo Deadlifter squat the weight until it passes the knees. The style depends on various factors including body weight, flexibility, strength, and torso and limb length.
Deadlift Training Workout
Once you have determined the style that better suits you, it is time to begin with the deadlift training. To begin with the training, the lifter needs to load a bar with around 25% of his or her 1 rep max or less. To warm up perform 10 repetitions. Also, stretch to relax the muscles and rest for some time. Now, the lifter needs to load the bar to about 50 percent of his or her max and with that weight do 3 repetitions. Once again stretch, relax and rest. Increase the load to 85 percent and perform 1 repetition and try to complete five or six sets of 1 repetition using this weight. Though it will be difficult in the beginning, you will get stronger with time and practice.
Once you have completed the deadlifts, it is recommended to do some Barbell Shrugs. You can perform 4 sets of 10 reps using heavy weights. It helps with the lockout of the deadlifts. It is also important to work on the abdominal muscles. Use various exercises that can make your abdominal muscles strong including Weighted Crunches, Weighted Incline Sit-ups, and Side Bends. For each workout sessions, opt for one or two exercises for your abdominal muscles. You can do 4 sets of around 25 repetitions each.
Diet and Powerlifting
In addition to your deadlift training workouts, you need to focus on what you are eating. Diet is an important aspect of powerlifting and most of your calories should come from protein, good fat and healthy carbohydrates. It is recommended to have protein shakes soon after the workout session. Also, take some Creatine. Rest and powerful sleep too are important. Your muscles need to recover and nothing works better than a powerful sleep to rest and recover the muscles. Sleep also helps in increasing your strength and stamina for the deadlifting training sessions.
About the Author:
Larry Scott is a health and fitness enthusiast and an aspiring powerlifter.
Larry has published articles about powerlifting equipment and various strength training methods. He is a big fan of Louie Simmons and is a member of www.westside-barbell.com .