The best way to build this type of power is to get off your arse and start deadlifting. The dead lift in my opinion is the hardest lift you can do. It requires the use of all your muscles from the head to the toes. There is nothing like the feeling of knowing you can walk over to a piece of iron and lift that sucker right up off the ground. Along with becoming very strong the idea of resembling a human jack is pretty cool
I have done my share of deadlifting (15 years) and tried various training methods. I’ve been doing barbell deadlift, dumbbell deadlifts, straight leg deadlifts. The deadlift workout that I got the best results with is based off of my favorite deadlifter…….Bob Peoples.
I don’t pull like Bob nor do we have a similar build, but following a template similar to one of his I was able to attain one of my best deadlifts. I performed this deadlifting workout twice per week.
I went against the proper deadlift norm of the supposed professionals and instead listened to my body. I went on how I felt that day and stayed with what was working for me. This does not mean that you should do exactly as I did. Remember you must find out what works for you. After all, you know your body better than anyone else, well at least you should.
My deadlift workout was done on Monday and Thursday. It consisted of deficit deadlifts standing on a 100# plate, Partial deadlifts out of the power rack and conventional pulls from the floor.
I chose the deficit pulls because I am weak off the initial pick up and need more speed. By pulling from a deficit you increase the range of motion putting the bar much lower toward your ankles. This height increases the difficulty of the dead lift and increase power when you do your regular deadlifts from the floor.
*You will be amazed at how much higher the bar feels up your shin when you step off the 100# plate.
My deadlift technique kind of resemble a full deadlift and a RDL (Romanian deadlift) I performed these out of the power rack. * I feel this exercise contributed to my strength gains more than any other.
Here is a video of my partial deadlift workout:
My thought was if I can take it out of the rack and go down to the floor without letting the weight touch the ground, then come back up with it then I will nail my personal dead lift goal. You will see I used straps on the partial. I only use straps when doing partials, never on my regular deadlift workout from the floor.
The partial deadlift was performed on Thursday for 3 sets of 3. Once I could get 3 sets of 3 with a certain weight I would then increase the weight by 5-10# or I would increase the reps up to 5. Then I would start the cycle over again the following week with the new reps or weight.
The next exercise that was done on Thursday is the deficit dead lift. This too was done for 3 sets of 3. I followed the same template as my partial pulls. Once I could pull a certain weight I would increase the reps up to 5 or I would increase the weight 5-10#.
Here is a video of my deficit pulls for the deadlift workout:
Those two exercises were done on Thursday. I would usually pull the deficit deadlift first, then go to the rack for the partials. This was not always the case, as I stated earlier I went on how I felt. Some days I would pull the partials first then the deficit.
Learn to read your body and go on how you feel.
Monday was by full pulling session in this deadlift workout. I pull in a conventional style, meaning that my feet are roughly hip width or shoulder width and I pull with an over/under grip.
The stance is dependent on your preference. I will write about that another time. I pull with the bar very close to my shins, actually touching my shins. Many in the industry pull with the bar lined up above the toes. I do not, since I prefer to have the bar in tight with my body. I feel I get much more power and drive with this style.
The rep and set template is the same 3 sets of 3 reps. Once this accomplished then I increased either the weight and went for 3 sets of 3 again or I increased the reps up to but not more than 5.
Here is my best deadlift for a triple:
During this deadlifting workout I pushed the volume on my other training while keeping my focus on my deadlift goals.
My strength went through the roof on all my over lifts. I contribute this power to my steady training of the deadlift. It is my opinion that no other exercise can give you the power to become your own human jack.
Give this deadlift technique and workout try and send me your comments of the insane weights and cars that you have moved