Home Posts tagged "Deadlift" (Page 84)

Newsletter #54


First off, a big congratulations goes out to Lincoln-Sudbury’s Kevin Scanlan, a Cressey Performance athlete who pitched his first career no-hitter last week. With a 3-0 record, 0.35 earned-run average, and 40 strikeouts in 20 innings pitched, Kevin is the top-ranked pitcher in the competitive Dual-County League here in Massachusetts – en route to pitching for the University of Maine next year. Kevin is also batting almost .500 at the clean-up spot and playing first base when he isn’t pitching. Great job, Kevin! Cressey Performance has become somewhat of a breeding ground for the 7-1 Lincoln-Sudbury baseball team, with seven of the athletes training with me.  Stay tuned for more of the same success in the months and years to come!


As you may have heard, there was a great feature article in the Boston Globe about Stephanie Holland-Brodney, one of my clients who ran the marathon. And, needless to say, the picture that accompanied the article served as great blog material: The School of Hard Nipples

Self-deprecating humor is the best kind, right?

With the help of Jon Boyle, we’ve really upped the content considerably on the blog over the last few weeks. Be sure to check it out at www.EricCressey.com on the homepage - and by all means, please spread the word. The more popular it gets, the more content we’ll pack into it each day. In the meantime, here are a few of the more popular ones from the past few weeks:

The 315 Deadlift Fiasco Lifestyle Checklists Lower Back Pain and the Fitness Professional Until next week, train hard and have fun! All the Best, EC
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Defending the Deadlift

If you needed an expert on Russian writer Aleksandr Solzhenitsyn, you might contact Professor Daniel Mahoney at Assumption College. For an expert on squatting, there’s Fred “Dr. Squat” Hatfield of the International Sports Sciences Association. For an in-depth discussion of deadlifting, I contacted Eric Cressey, M.A., C.S.C.S. Continue Reading... - Myles Kantor
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Big Bad Bands

Ask any successful lifter what works best, and he’s likely going to tell you that anything will work, but not forever. With that in mind, it’s imperative for all lifters to have an extensive toolbox from which to draw when it comes to building size and strength. Everyone knows about free weights. Bodyweight-only training has been around for centuries. We’ve got Chuck Norris and Christie Brinkley trying to sell Total Gyms, and Tony Little screaming in our ears about his damn Gazelle. However, not many people are preaching the virtues of training with resistance bands – most likely because people aren’t aware of how versatile a set of implements they are. Continue Reading...
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An Interview with Bob Youngs

As one of the best powerlifters in the world today, Bob Youngs has forgotten more than most lifters will ever know. He has more under the bar knowledge than almost anyone you'll meet, and just as importantly, he’s as down to earth as they come. I’ve been working with Bob as he works to rehabilitate a few old powerlifting injuries. In the process of interacting with him, I’ve come to realize just how much the strength and conditioning community is missing with this guy flying somewhat “under the radar.” Fortunately, he was more than willing to do this interview for us. Enjoy! Continue Reading...
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Healing the Hips

Ask any powerlifter what his most important joint is, and he’ll promptly answer “the hips.” The hips provide strength and stability in all three lifts. If you’re weak at the hips, you’re not going to do much on the platform. The same goes for all other athletes. The posterior chain is crucial for athletic success.

Continue Reading...

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Frequent Pulling for Faster Progress: 12 Weeks to a Bigger Deadlift

The deadlift is the bastard child of powerlifting; it doesn’t get much love. Maybe it’s the fact that the deadlift is less impacted by equipment than are the squat and bench press, so it may require less practice. Or, it might just be vilified because lifts 7-9 of a powerlifting meet feel like cardio after a long day of lifting. Finally, it may be that many lifters and coaches hold that the deadlift is best trained indirectly, and that the chips will just fall into place if you focus on squats, good mornings, and plenty of assistance work. While this may be the case in some instances, there are also quite a few lifters who have made tremendous progress with more frequent pulling, and that’ll be my focus in this article.

Up until this past July 30, I was a member of the “leave it alone” crowd. All that changed between August and November of this year, though. Going into AWPC Worlds this past summer, my best pull was 556.5 at a body weight of 163. It’s not a tremendous pull, by my own admission, but it was good enough for a Powerlifting USA Top 50 ranking. In preparing for Worlds, I had what I thought was a very productive training cycle; both my squat and bench felt great, and I expected the pull to just come along for the ride and magically improve. I couldn’t have been more wrong.

I wound up going out and pulling 567.5 at 164. It was a PR, but I was anything but content with it. Very simply, I felt like crap when the time came to pull. In my mind, there was no excuse for me to not be ready when the time came – especially as a lightweight (who are expected to recover faster between lifts than their heavier counterparts). My opener should have been speed weight, but it came up slower than expected.

My second attempt (567.5) was a good six-second grinder. At this point, I was completely gassed; I practically needed a hit of ammonia just to get out of my chair and up to the platform for attempt #3. Needless to say, I missed the lift after getting it to about mid-shin; I didn’t have anything left to grind it out. In spite of taking home the junior lightweight best lifter trophy, I beat myself up on the inside for the entire flight home from Chicago that night. This flight actually turned out to be one of the most productive two hours of my training career, though, as I mapped out my plan for the subsequent 12-week training cycle.

The end result? A 6% improvement in 12 weeks; I wound up pulling an easy 601 on my third attempt in November, leaving a good 15-20 pounds on the platform – all after setting PR’s on my squat and bench press. So, it wasn’t inconceivable to think that the template I outline below added 10% to my pull in a single 12-week training cycle.

Outlining a Solution

There are seven basic tenets for the program:

1. On the whole, pull more frequently. Specificity of training is more important than you think; it takes practice to fine-tune your set-up and movement execution.

2. Pull for speed after your dynamic effort squats for the first three weeks of the month.

3. During these three weeks, your first assistance exercise on max effort squat/deadlift day should be a deadlift variation.

4. In the fourth week of each month, your max effort squat/deadlift movement will be a deadlift variation in order to allow you to monitor progress. The other three weeks should be squat and good morning variations.

5. Learn to pull in a state of fatigue – which is exactly what happens in competition.

6. Make sure to do your DES/D session before your MES/D session in the weekly training split. For example, I do my dynamic work on Sunday morning and my max effort work on Wednesday night.

7. Overall training stress – a function of volume, intensity, exercise complexity, and a number of other factors – should be fluctuated from week to week using the following format: high, medium, very high, low.

I’ve made some modifications to suit the unique needs of different lifters. As a lifter whose sticking point is at lockout, I focus more on accommodating resistance. Lifters who tend to have problems off the floor would be best off with pulls from a deficit, as I’ve noted in parenthesis to allow you to modify the program as needed. Keep in mind that the pulling below was just one component of my program; I was also doing squat and good morning variations, GHR’s, single-leg movements, and plenty of core work.

12 Week Deadlift Program

Week 1: High Volume

Dynamic Effort - DES/D: Speed Pulls vs. Bands (if you’re weak off the floor, perform these while standing on a 2-4” step and eliminate the bands). Bar Weight = 50%, 10 sets of 1.

Max Effort - MES/D: First Assistance Movement: Snatch Grip Deadlifts (wearing straps is fine). 3 sets of 4 (work up to them; they should be heavy).

I used a controlled bounce between reps, as I am weak at the top. Those who are weak off the floor should pause between reps.

Week 2: Medium Volume

Dynamic Effort - DES/D: Speed Pulls vs. Bands (if you’re weak off the floor, perform these while standing on a 2-4” step and eliminate the bands). Bar Weight = 55%, 8 sets of 1.

Max Effort - MES/D: First Assistance Movement: Snatch Grip Deadlifts (wearing straps is fine). 2 sets of 3 (work up).

Same guidelines as noted above.

Week 3: Very High Volume

Dynamic Effort - DES/D: Speed Pulls vs. Bands (for those who are weak off the floor, perform these while standing on a 2-4” step and eliminate the chains). Bar Weight = 60%, 12 sets of 1.

Note: These last few sets shouldn’t feel much like speed in light of the higher percentage of 1RM, considerable band tension, and accumulated fatigue.

Max Effort - MES/D: First Assistance Movement: Snatch Grip Deadlifts (wearing straps is fine). 4 sets of 4 (aim to use work weight from week 2).

Same guidelines as noted above.

The goal with week three is to dip into your reserves considerably, so a run-down feeling is to be expected at week’s end and into the first 4-5 days of week 4. Remember that fatigue masks fitness; the idea is to deload considerably in the early part of week 4 so that your system will recuperate to the point of being able to demonstrate its true fitness by later in the week - when you’ll test your max.

Week 4: Low Volume

Dynamic Effort - DES/D: No pulling (easy day).

Max Effort - MES/D: Main Movement should be a deadlift variation (e.g. competition pull, altered stance, reverse band deadlift, deadlift against bands/chains, or deadlift from a deficit).

Omit first assistance movement (Snatch Grip Deadlifts) from weeks 1-3.

Week 5: High Volume

Dynamic Effort - DES/D: Speed Pulls vs. Chains (for those who are weak off the floor, drop one set of chains and perform these while standing on a 2-4” step). Bar Weight = 55%, 10 sets of 1.

Max Effort - MES/D: First Assistance Movement: Rack Pulls (just below kneecaps for those with lockout problems; mid-shin height for those who are weak off the floor). 3 sets of 5.

Week 6: Medium Volume

Dynamic Effort - DES/D: Speed Pulls vs. Chains (for those who are weak off the floor, perform these while standing on a 2-4” step and eliminate the chains). Bar Weight = 60%, 8 sets of 1.

Max Effort - MES/D: First Assistance Movement: Rack Pulls (just below kneecaps for those with lockout problems; mid-shin height for those who are weak off the floor), 3 sets of 4.

Same guidelines as noted above.

Week 7: Very High Volume

Dynamic Effort - DES/D: Speed Pulls – no chains, from the floor (regardless of your weakness). Bar Weight = 65%, 12 sets of 1.

Max Effort - MES/D: First Assistance Movement: Snatch Grip Deadlifts, 4 sets of 5 (aim to use weight from week 6).

Same guidelines as noted above.

Here, we’re still imposing a significant amount of fatigue, but we don’t want any spillover to the last deadlift test (end of week 8) prior to the meet. As such, we’ve swapped bands for chains, eliminated accommodating resistance altogether in week 7, and limited the total work done on our assistance deadlift movement (less distance to pull with rack pulls). You’ll still probably feel run-down, but it shouldn’t be as bad as it was after week 3.

Week 8: Low Volume

Dynamic Effort - DES/D: No pulling.

Max Effort - MES/D: Last Heavy Pull – Competition Deadlift test (with or without suit, depending on how you pull). As a general rule of thumb, the last heavy pull should be no less than 21 days out from competition. I go with four weeks to err on the side of caution.

Week 9: High Volume

Dynamic Effort - DES/D: No Pulling.

Max Effort - MES/D: Speed Pulls – No Accommodating Resistance (test with suit, if you wear one). Bar Weight: 55%, 8 sets of 1.

Week 10: Medium Volume

Dynamic Effort - DES/D: No Pulling.

Max Effort - MES/D: Speed Pulls – No Accommodating Resistance. Bar Weight: 50%.

Week 11: Very High Volume

No Pulling.

Week 12: Rest End of Week 12


Closing Thoughts

Regardless of why so many powerlifters place it on the back burner, the fact remains that the pounds accumulated on the deadlift count just as much as those amassed on the squat and bench press. Sure, thousands of lifters have seen great results by avoiding deadlifts, but that’s not to say that there aren’t thousands more who can benefit tremendously from more pulling; there is more than one way to skin a cat. If you’re searching for a new strategy – especially if you notice you’re dragging when lifts 7-9 roll around on meet day – give this template a shot and let me know how it works out for you.

Note: if you're looking for more options for specializing on certain lifts over the course of a powerlifting training cycle, I'd encourage you to check out The Specialization Success Guide, which includes detailed plans to bring along the squat, bench press, and deadlift.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

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Mastering the Deadlift: Part III

Here it is, the grand finale. In Part I of this series, I introduced you to a collection of deadlifting prerequisites needed to qualify my recommendations to you — and enable you to determine if deadlifting is right for you in the first place. In Part II, I covered the good, the bad, and the ugly of the conventional deadlift, the cornerstone of the deadlifting world. With the prerequisites and the general technique issues resolved, it's time to diversify and look at several deadlifting variations you can use to give your training plenty of variety without losing out on the tremendous benefits of heavy pullin'! Continue Reading...
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Mastering the Deadlift: Part II

You'd be hard-pressed to find a single weight-training movement that's more "complete" than the deadlift. It's not just an upper or lower back exercise, or a grip exercise, or a posterior chain exercise, or a core exercise; it's an everything exercise. To that end, it's a must-have in any lifter, athlete, or weekend warrior's training arsenal. Unfortunately, as with any compound lift, the deadlift can get pretty technical. If you're going to be using big weights in hopes of getting big results, you need to make sure that you're lifting with proper technique. With that in mind, I'm first going to show the entire (conventional-style) movement in still frames, and then I'll show it to you in video form at regular speed. Finally, I'll come back and list the common errors that people make when deadlifting. Continue Reading... Sign up for our FREE Newsletter today and and receive this deadlift technique video!
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Mastering The Deadlift: Part I

Everyone knows how valuable the deadlift can be, but not everyone does it regularly. Yeah, a few people are just plain lazy, but many are simply afraid. They've never been taught to do it safely and are concerned that they'll get hurt if they push the weights without assurance that their form is on-point. With that in mind, this series was born. Here I'll give you a full-on analysis of a good deadlift, examples of every single deadlift debacle you'll see in the gym, and provide you with plenty of deadlift variations you can incorporate into your training for longstanding success with this fantastic movement. First, though, we need to cover eight prerequisite issues to set the stage. Continue Reading...
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Deadlift Diagnosis

Hi. My name is Eric and I have a problem. I never expected it and I didn't plan for it. It just happened. And now, I'll never be the same. Hardly a minute passes when I don't think about it, salivate, and get the shivers. My own grandmother cringes in fright when she even hears about "it." Yes, folks, I'm a deadlift-aholic. I don't just want to pull; I want to pull every minute of every day for the rest of my life. I dream about grinding out heavy pulls where the bar seemingly bends in half, and I jump at the opportunity to do speed pulls so quickly that I nearly castrate myself with the bar. This passion has led me to a ranking in the Powerlifting USA Top 100 for my weight class, and the brink of a 1RM of 3.5 times my body weight. Continue Reading...
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  • Avoid the most common deadlifting mistakes
  • 9 - minute instructional video
  • 3 part follow up series