Deadlift: I bet you can lift more than you think

Going through old photos, I found a video from my 285 Deadlift, taken in May 2011. Since then I have only improved upon this once (in August 2012).

People are sometimes afraid to load up the deadlift. I can understand the reservation because heavy a deadlift can make your lower back sore, and if your technique is not good, you can hurt yourself. We don’t want you to lift more than you can safely manage; dial in your technique first. If your technique is good and the third rep of your three-rep max goes up without a struggle, I’m talking to you!

Try more weight. Don’t overdo it, but add another 10 pounds and see how it feels. The first rep should feel heavy. The second one should be tough, and you should have to fight for the third one. If you stood it straight up without slowing down, you can lift more weight.

Notice a few points in the video:

1. I set up at the bottom. Starting at the bottom is not necessarily the way to do; you want to have tension and be ready to load and go. I now try to set up at the top, before leaning over.

2. Reverse grip: one hand facing forward, one hand backward. You should be able to switch it up. I don’t – I always do it the same way. (area for improvement for me)

3. I take a medium-sized breath at the bottom and use it as structure, holding it in on the way up.

4. The bar stays close to my legs. Keep it back! I wear knee socks or capris when I deadlift to remove the subconscious concern about ripping the skin off my shins.

5. My back rounds at the top. Not ideal! Fight to keep your shoulders up and back straight.

6. My joints extend at the same speed – hips and knees extend together.

7. That slow part near the top: fighting for it! This effort is KEY and it’s the reason I posted the video. I could have gotten stuck and dropped it, but I hung on – squeezing the bar, driving down my heels, and pulling up with my core. At that point in the lift, my upper abs are screaming, and you can see my legs shaking!

8. The pop up to full extension at the top, followed by a quick drop to the floor. I was done and needed to sit!!

I do not claim to be the best textbook deadlifter ever, but several years of tinkering with my technique has helped me to build my max deadlift from 175 up to 290 – over twice my body weight. (By the way, several women in Tucson are lifting well over 300, and I bet some of our ladies at DNA will be there before the end of the year!)

Persistence and attention will help all of your lifts to improve. Don’t be afraid to tinker with your stance width and other details, but make sure your fundamentals are solid – these generally include weight on heels and driving your hips back, whether you are squatting, deadlifting, or swinging. Core tension is also crucial!

Once your fundamentals are solid, try heavier loads! Talk to your trainer if you’re not sure whether to proceed – nobody wants an injury – but given a green light, don’t be afraid to pull another 10 or 20 pounds. Set an audacious goal and go for it! Mine is 300, and a few months ago I thought it was unreachable; now I am almost there!

Opera or Oly?

Did I mention that it’s fun?