Now I’m going to teach you about some other deadlift technique that I use to assist in building my deadlift to an even higher strength level.
The following exercises show different deadlift techniques that will increase your strength very quickly.
*I suggest you get really good at your normal deadlift, whatever style you pull with before attempting these advanced deadlift techniques.
The first technique is the Partial Rack pull, also known as the Lockout.
This exercise will improve your lockout, or top position of the deadlift. Since you are pulling from a shorter range of motion you will be able to handle much heavier poundages thus increasing your strength throughout the lower back, upper back and trapezious muscles.
Here is video of the lockout in action:
When I rack pull I focus on low repetitions in the 3-5 range and sets of 3-8. It all depends on how I feel that day.
*The reason I pull low reps is because I want to focus on my form. I have a tendency to get sloppy on my form when I go over 5 reps. This is often due to one end of the bar landing on the rack before the other end lands. This causes the bar to teeter like a see-saw. This is bad
Next in my deadlift technique is the Finger Rack pull. This is a very nasty and tough deadlift technique that will hurt your fingers badly when first starting out.
After a few weeks your fingers will adapt to the strain of the exercise and eventually you will feel like you have steel cables attached to your hands instead of human appendages.
Here is a video of me dong a 500lb Finger Rack Pull go to the 3:30 mark to jump to the footage
Our next deadlift technique is called the Hack deadlift. This style is awkward for many since the bar is placed behind the body. I feel this technique puts more direct stress on the front of the quads and also takes the lower back out of the equation compared to other deadlift techniques.
Pay special attention to sitting back on your heels and be sure to thrust your hips forward as you go through the motion. If you don’t push your hips forward the bar will ride up against your legs and get stuck against the bottom of your butt.
This is a tough exercise but a very rewarding one. I feel that it hit my upper back better than anyother deadlift I have performed.
Here is the video:
The last deadlift technique I’m going to show you is the most advanced and like the others requires you to really pay attention to your body and the foundation of strength that you have built for yourself.
It is called the One hand deadlift. The set up is pretty much the same as the way I set up for my conventional deadlift except I’m only using one hand.
You will see I use a strap in this video. The reason why is that I’m not familiar with a grip style called the Hook grip. You can learn more about this grip here: www.durniatstrength.com Andrew is one of the best 1-hand deadlifters in the bizz.
This technique really taxes the grip and puts more emphasis on the side that you are pulling with. Again this is a very advanced deadlift technique so proceed with caution. It is my opinion that you get good at the other deadlift techniques I have listed before tackling this monster.
*Leave it alone until you get good at the other deadlift techniques.
There you have it, 4 deadlift techniques that will take your deadlift workout to a whole other level of strength, speed and plain beastlyiness.
Keep the Faith and who needs a moving truck when you have a friend that is a Human Jack.