The Deadlift. Exercise that involves pretty much all the muscles in your body into action while none of them go through full range of motion. One of the most productive exercises on earth while one of the hardest. One of the simplest exercises in setup. Benefits of the deadlift are endless. Besides, it’s one of my favorite exercises (:
You will always notice a good deadlifter in the crowd. Good deadlifter is a lucky possessor of massive traps, shoulders, lats, forearms and legs. And these are just visible bonuses. Good deadlifter (not stupid deadlifter) is a possessor of strong and healthy posterior chain. And posterior chain is one of the main muscles in your body if your goal is strength and performance. Strongmen use to say: “If you want strength then train your back”. Forget about curls and crunches. Leave them for sissies. Build your back and get big and strong!
Wondering how? Read on.
Arnold made a record in deadlift back in his days
It’s magic how so simple exercise is so TREMENDOUSLY effective. You load barbell on the floor. Grab it. And stand up with it. Simple, right? It may sound so but it takes up to decades for lifters to find out what their most powerful leverage points in this exercise.
Low Reps or High Reps
Also deadlift for low reps is known as a natural testosterone booster. Try heavy deadlift with 3×3 protocol and feel the primal rage buried deep inside you. You will literally feel like an animal in the lockout.
On the other hand, deadlifting for high reps is a proven by time brutal mass gaining protocol. It was popularized by Peary Rader simultaneously with his famous 20 rep squat routine. “What’s the difference?” you may ask. 20 rep deadlifting routine is not even close to 20 rep squat routine in brutality and nausea. In 20 rep deadlift routine Peary recommended to focus strictly on deadlift for the first couple of weeks. Literally you load the barbell, deadlift it 20 times, perform 20 light pullovers (to stretch the ribcage), go home and grow. You will be smoked after those 20 reps. In fact it is so brutal and hard that you may unintentionally include one more step between “deadlifting” and “going home” in form of returning your breakfast/lunch/snack and lying on the floor in a puddle of you own sweat and vomiting for some time. If you don’t have squat stands and always wanted to try a 20 rep routine this may be the way to go. But don’t add any other exercises for at least one month. The rules are the same. Load the barbell for your 10 rep max and do 20 reps. Then immediately perform a set of 20 light pullovers. Then go home, eat, sleep and grow. Workout 2-3 times a week. Once you can do all the 20 reps with a weight add 5-10 lbs. This program has been proven by time. Try it and if you can handle it then it could be your ticket to gainsville (:
Don’t forget to post your results on this program in comments or to firstname.lastname@example.org.
But What If I Don’t Have a Barbell?
And I couldn’t afford one? You can deadlift a car like Franco on the photo in the beginning of the post. Don’t have a car? No big deal. I can make you deadlift with as little equipment as possible. I’m here to tell you how you can substitute barbell deadlift with sandbag deadlift.
At first let me warn you. This method is pain in the ass. The setup is very long. You won’t be able to unload the weight if you need because it will take a lot of time.
With this method you will be able to deadlift at home great numbers.
Rough Strength Solution for Deadlifting at Home: Double Sandbag Deadlift
So you will need two adjustable sandbags (you can learn how to make them from this post), two strong chains (at least 5 meters in length), two carbines, two towels and some books or bricks.
1) Load sandbags and lace them.
2) Tie each sandbag with a chain like on the photo below.
Begin from the sides and into up and down directions. Then put a sandbag down and close chain with a carbine.The main point here is to put carbine with a hook UP. You will need to put some force to close right links with carbine. Just make sure that when you take the sandbag off the ground it is tight and close to chain.
4) Make a pedestal with books or bricks (or anything that will be appropriate).Pick any books you have and duct tape them. I personally use thrillers (: If you want to save those books you can put them in trash bag and then duct tape.
So how it all looks in action? Watch the video below:
The weight here is 175 kg. As you see this variation of deadlift is very challenging.
But What If I Travel a Lot and Can’t Take So Much Weight with Me?
There is a solution. I picked it up from Steve Maxwell through Diesel Strength & Conditioning. It consists of a handle, flat iron and a resistance band. Watch the video below. Awesome and simple. For its purpose of course.
That’s it. No more excuses. Now you have everything to start reaping the benefits of deadlifting. Don’t waste your time.
Stay tuned for more rough training.
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