Tag: deadlift
Beginner Deadlift Program – 1 and 2 Workouts a Week
There aren’t many exercises that build muscle mass and strength like deadlifts. Working almost every muscle in your body, deadlifts are arguably the most productive thing you can do with a weighted barbell.
Deadlifts are highly functional, teaching you how to bend and lift heavy objects off the floor safely, i.e., using your legs and back together and without rounding your lumbar spine.
Regardless of what you’re training for, you’ll probably reach your goals sooner if you include deadlifts in your workouts.
All that said, deadlifts can also be intimidating, and many beginners are reticent to try them. Some so-called fitness experts make matters worse by labeling the deadlift as dangerous, stating that they cause back injuries.
The truth is that any exercise can cause injuries when performed incorrectly. Deadlifts are actually pretty safe when done properly and with an appropriate load. So, by all means, respect the deadlift but don’t fear it.
The programs in this article are designed to help you go from zero to certified deadlifting hero!
Deadlifting Form Basics
A correctly performed deadlift is a thing of beauty. With all your joints and muscles working in synergy, even heavy weights come off the floor relatively smoothly. However, while a well-performed deadlift is one of the best back-building exercises around, an ugly deadlift can expose you to a whole world of hurt.
So, it makes sense to start this article with an overview of how to deadlift. Follow these steps to make sure you are deadlifting with good technique. If in doubt, seek out a knowledgeable trainer and get some hands-on coaching.
Read more about mastering the deadlift here and common deadlift technique faults and how to fix them here.
Place your loaded barbell on the floor so it’s about mid-shin height. Officially, the bar should be nine inches off the deck. Using standard-sized Olympic plates means the bar should be at the correct height.
Stand in the center of the bar with your feet about hip-width apart. Keep your feet parallel or turn them slightly outward. The bar should be directly over the middle of your feet and around an inch from your shins.
Lean forward and hold the bar using a shoulder-width double overhand or mixed grip. Wrap your hands tightly around your bar and put your thumb on top of your first two fingers to reinforce your grip and avoid slipping. Use chalk if you’ve got sweaty palms.
Straighten your arms, lift your chest, arch your lower back, and pull your shoulders down and back. Your hips should be below shoulder height. Look at the floor around ten feet in front of you.
Inhale, brace your abs and get ready to lift. Pull the slack out of the bar, so your entire body feels coiled like a spring. Flex your lats and press the bar backward against your legs. It doesn’t have to drag up your shins and thighs but should be in light contact at all times.
Without bending your arms, press your feet into the floor and extend your knees and hips simultaneously. As you break the bar away from the floor, drive your hips forwards, continue extending your knees, and stand up.
Do not allow your hips to rise faster than the bar, as this increases the distance between the weight and your feet/legs, putting unnecessary stress on your lower back.
Your knees and hips should be locked out at the top of the movement, but there is no need to lean backward. Just stand up straight and proud!
Keeping your arms straight, push your hips back, bend your knees, and lower the bar down the front of your legs to the floor. Maintain control of the weight – don’t just drop it – but there is no need to go super-slow.
Let the weight settle on the floor, reset your grip and core, and blast out another rep!
Beginner Deadlift Program – 1 Day a Week
This program is for anyone who knows how to deadlift but doesn’t do it regularly. It’s also a good option for exercisers returning from a training break.
One deadlift workout per week might not sound like a lot, but this exercise is intense and cause severe residual systematic fatigue. Most beginners will soon start to feel overtrained if they deadlift more frequently. This workout also includes some basic deadlift accessory exercises to boost your general strength and deadlift performance.
Finally, make sure you warm up before doing this or any other strenuous workout. Begin with some light cardio followed by dynamic mobility and flexibility exercises for your lower body and back. Finish off with 1-2 sets of light deadlifts for practice and reinforce good technique.
#
Exercise
Sets
Reps
Recovery
1
Deadlift
3
6-8
2-3 minutes
2
Leg curl
2
10-12
90 seconds
3
Hip thrust
2
10-12
90 seconds
4
Romanian deadlift
2
12-15
90 seconds
5
RKC plank
3
20 seconds
90 seconds
Exercise Instructions
You’ll get more from this workout if you perform all the exercises with perfect form. The correct technique is generally safer and more effective, so make sure you follow these instructions.
1. Deadlift
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.
What would a deadlift program be without deadlifts? According to Joe Weider’s priority principle, you should always put the most important exercises at the start of your program, which is why you’ll be deadlifting first.
Use a weight that allows you to perform 6-8 clean reps per set. This will take a little experimentation to identify, but you should get it within a workout or two.
Check out the instructions above to ensure you are deadlifting like a boss!
Tips:
Use gym chalk (not lifting straps) to reinforce your grip.
If you use a mixed grip, make sure you switch your hands around set by set.
Do your deadlifts in flat minimalist shoes or barefoot if possible.
2. Leg curl
Target muscles: Hamstrings.
The hamstrings play a big role in deadlifts, working alongside your glutes to extend your hips. Weak hamstrings will severely undermine your deadlift performance, and leg curls are one of the best ways to isolate and strengthen this vital muscle group.
Steps:
Lie on your front of the leg curl machine with your knees in line with the lever arm pivot point. Hold onto the handles and brace your core. Press your hips down onto the bench.
Bend your legs and curl your heels up toward your butt.
Extend your legs and repeat.
Tips:
Do not allow the weights to touch down between reps.
Squeeze rather than jerk the weight up to make this exercise as safe and effective as possible.
Do seated or standing leg curls if preferred.
3. Hip thrust
Target muscles: Gluteus maximus, hamstrings.
The barbell hip thrust is an awesome glute and hamstring exercise that’s also very lower back-friendly. It’s a popular deadlift accessory exercise that targets two vital muscles – the glutes and hammies. In most cases, as you get stronger with hip thrusts, your deadlifts will get stronger, too.
Steps:
Sit on the floor with your upper back against a sturdy bench. Rest and hold a barbell across your hips. Bend your legs and place your feet flat on the floor.
Drive your feet into the floor and lift your hips up so they form a straight line with your shoulders and knees.
Lower your butt back to the floor and repeat.
Tips:
Rest the bar on a squat bar pad or folded mat for comfort.
You can also do this exercise without a bench if more convenient.
Drive your heels into the floor, not your toes, to maximize posterior chain engagement.
4. Romanian deadlift
Target muscles: Gluteus maximus, hamstrings.
Unlike conventional deadlifts, Romanian deadlifts start from standing, and the weight never touches the floor. However, differences aside, this is an excellent posterior chain exercise that will boost your deadlift by improving your lockout strength. It’s also good for your upper back, grip, and hamstring flexibility.
Steps:
Stand with your feet hip-width apart and hold a barbell in front of your thighs. Bend your knees slightly, brace your core, and pull your shoulders down and back.
Hinging from the hips, push your butt back and lean forward, lowering the weight down the front of your legs. Do not round your lower back.
Drive your hips forward and stand back up.
Continue for the desired number of reps.
Tips:
Use a double overhand or mixed grip as preferred.
Lean as far forward as your flexibility allows, but do not round your lower back, as doing so can cause injury.
Use chalk or lifting straps to reinforce your grip as necessary.
Related: Complete Romanian Deadlifts (RDLs) guide.
5. RKC plank
Target muscles: Core.
The core is the collective term for the muscles of your midsection. Encircling your internal organs like a weightlifting belt, the core muscles contract inward when you brace to support your lumbar spine. As such, a strong core is critical for a big, safe deadlift. RKC planks are a very time-effective way to build core strength.
Steps:
Kneel on all fours and then rest your upper body on your forearms, hands parallel. Brace your core and walk your feet out and back so your body is straight.
Tense your legs, glutes, core, chest, shoulders, and arms as hard as possible.
Without holding your breath, maintain this position for 20 seconds.
Relax, rest, and repeat!
Tips:
Clench your fists to generate more full-body tension.
Imagine you are pulling your toes toward your elbows to engage your abs as much as possible.
If you can do this exercise for more than 20 seconds, you probably weren’t tensing your core hard enough!
Beginner Deadlift Program – 2 Days a Week
If you are already a regular deadlifter or have been doing our once-a-week deadlift program for a couple of months, you are probably ready to graduate to deadlifting twice a week.
However, to avoid burnout and injury, you won’t be doing the exact same workout both times. Instead, you’ll alternate between two types of deadlifts and several different accessory exercises.
As always, you must start your workouts with a thorough warm-up to ensure your joints, muscles, and nervous system are ready for what you’re about to do.
Do the following workouts several days apart, e.g., Monday and Thursday, to provide adequate time for rest and recovery. Take an extra rest day between workouts if you still feel tired.
Workout 1
#
Exercise
Sets
Reps
Recovery
1
Deadlift
5*
5
2-3 minutes
2
Snatch grip deadlift
3
6-8
2-3 minutes
3
Leg curl
3
10-12
90 seconds
4
Box jump
3
6-8
90 seconds
5
Stability ball dead bug
3
10-12
90 seconds
*Two moderately-heavy sets and three heavy sets.
Workout 2
#
Exercise
Sets
Reps
Recovery
1
Deficit deadlift
5*
5
2-3 minutes
2
Paused deadlift
3
4-6
2-3 minutes
3
Rack pull
3
4-6
2-3 minutes
4
Kettlebell swing
3
12-15
90 seconds
5
Ab wheel rollout
3
12-15
90 seconds
*Two moderately-heavy sets and three heavy sets.
Workout 1: Exercise Instructions
You’ll get more from these workouts if you perform all the exercises with perfect form, so make sure you follow these instructions:
1. Deadlift
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.
The five by five (5 x 5) set and rep scheme is one of the best ways to build muscle mass and strength. It’s been popular for close to a century, and that’s because it works! Do your first two sets with a moderate weight, and then go heavy for your last three efforts. However, don’t go so hard that you cannot maintain that all-important perfect technique.
Tips:
Consider wearing a lifting belt for added lower back support.
When in doubt, rest longer between sets to maximize your performance.
Increase your weights by 2.5 to 5 pounds every week or two.
2. Snatch grip deadlift
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.
Snatch grip deadlifts put you into a less biomechanically efficient position at the start of each rep. Making things harder will increase your speed and power off the floor, translating to a bigger deadlift a few months later. Don’t go too heavy too soon with this exercise; it’s harder than it sounds!
Steps:
Stand behind your barbell with your toes under the bar, feet shoulder to hip-width apart.
Reach down and grab the bar using a wider-than-shoulder-width double overhand grip.
Straighten your arms, lift your chest, drop your hips, and brace your abs.
Drive your feet into the floor and, without rounding your lower back, stand up straight.
Lower the weight back to the floor and repeat.
Tips:
Use straps and or chalk if necessary.
Tuck your thumbs under your fingers (hook grip) for a more secure hold on the bar.
The wider you put your hands, the more challenging this exercise becomes, so adjust your grip accordingly.
3. Leg curl
Target muscles: Hamstrings.
If you’ve done our once-a-week program, you’ll have already done leg curls for your hamstrings. If you haven’t, you are sure to appreciate how good this exercise is for isolating and strengthening your hammies. Use the seated leg curl machine if you used the prone model last time, or vice versa.
Check out the instructions above to ensure you are doing leg curls correctly.
4. Box jump
Target muscles: Quadriceps, gluteus maximus, hamstrings, calves.
A good deadlift starts with a powerful extension of the hips and knees. Because of the weight involved, you might move slowly, but you should always try to lift explosively. Box jumps are one of the most accessible lower body power exercises around. They’re also pretty knee-friendly.
Steps:
Stand a couple of feet away from a sturdy knee-high box. Your feet should be roughly hip-width apart. Ideally, use the same stance as you do for deadlifts.
Bend your knees, flex your hips, and swing your arms behind you.
Swing your arms forward and use this momentum to help you jump forward and up.
Land on the box with slightly bent knees to absorb the shock of landing.
Step down, reset your feet, and repeat.
5. Stability ball dead bug
Target muscles: Core, hip flexors.
Your core acts like a natural weightlifting belt during deadlifts, and the stronger it is, the more weight you’ll be able to lift. The stability ball dead bug might look like a simple abs exercise, but it’s actually very intense and one of the best ways to strengthen your anterior and deep core muscles.
Steps:
Lie on your back with your legs bent and knees over your hips. Brace your core and press your lower back into the floor. Hold a stability ball against your knees with both hands.
Extend your right leg and left arm, lowering them down toward the floor. Meanwhile, press your left leg and right hand into the ball.
Return to the starting position and then switch sides.
Continue for the desired number of reps.
Tips:
The more forcefully you push against the ball, the more demanding this exercise becomes.
Use a medium-sized stability ball for this exercise – 45-55cm is ideal.
Press your lower back into the floor throughout to fully engage your abs.
Workout 2: Exercise Instructions
1. Deficit deadlift
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.
Deficit deadlifts force you to squat deeper at the start of each rep. This increases the range of motion and reduces your mechanical advantage for lift-off. As such, you’ll need to work harder at the start of each rep. This will make you stronger and faster off the floor.
Steps:
Place your barbell on the floor and place a bumper plate in the center. Stand on it with a narrow stance.
Reach down and grab the bar using a shoulder-width mixed or double overhand grip.
Straighten your arms, lift your chest, drop your hips, and brace your abs.
Drive your feet downward and, without rounding your lower back, stand up straight.
Lower the weight back to the floor and repeat.
Tips:
The thicker the plate you stand on, the more demanding this exercise becomes.
Take care not to round your lower back.
Use less weight than for conventional deadlifts; this exercise is TOUGH!
2. Paused deadlift
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.
A lot of people struggle to lock out a heavy deadlift. This is called a sticking point. Paused deadlifts train you how to push past sticking points by stopping precisely where deadlifts are hardest. Incorporating this exercise into your deadlift workouts should mean fewer failed reps.
Steps:
Set up for deadlifts as normal.
Drive your feet into the floor, extend your hips and knees, and stand up. Pause for 2-3 seconds when the bar reaches your knees. Stay tight!
After pausing, push through to lock out and stand up straight.
Lower the bar back to the floor and repeat, pausing midway through every rep.
Tips:
Use 30-40% less weight than for conventional deadlifts.
Pause above and below your knees to see which works best for you.
The longer you pause, the more challenging this exercise becomes.
3. Rack pull
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.
Rack pulls are partial deadlifts that start from just above knee height. This reduced range of motion allows you to lift heavier weights and work on your lockout strength. Rack pulls are also an excellent upper back and trap builder. A bigger, more muscular back will enhance your deadlift performance.
Steps:
Using a power rack, raise your barbell just above knee height.
Stand behind the bar and hold it with an overhand or mixed shoulder-width grip.
Hinge forward at the hips, brace your core, and pull your shoulders down and back.
Drive your hips forward and stand up.
Lower the bar back to the rack and repeat.
Tips:
Do not use a deadlift bar for this exercise, as doing so could damage it.
You can also do this exercise by raising the weights on blocks, i.e., block pulls.
It’s okay to use straps for rack pulls, as you could potentially be lifting more weight than you’re used to.
4. Kettlebell swing
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core.
Like box jumps in the previous workout, this exercise is designed to improve speed and power. The more explosively you break the bar away from the floor, the more likely you are to blast through your sticking points. Kettlebell swings are a safe, accessible, and effective explosive hip hinge exercise.
Steps:
Hold a kettlebell in front of your thighs and stand with your feet about shoulder-width apart. Brace your core and pull your shoulders back and down.
Bend your knees slightly, push your butt back, and hinge forward at the hips, lowering the weight between your knees.
Drive your hips forward and use this momentum to swing the weight forward and up to shoulder height.
Lower the weight and repeat.
Tips:
Imagine you are jumping forward to properly engage the correct muscles.
Do not swing the weight above shoulder height, as doing so increases the risk of injury.
Take care not to round your lower back or hyperextend your spine at any point.
5. Ab wheel rollout
Target muscles: Core, latissimus dorsi.
Ab wheel rollouts are one of the most effective core exercises. They’re basically a moving plank but also involve your lats and even the long head of your triceps. These are the same muscles you use during deadlifts to keep the barbell close to your legs. As such, the rollout is a very deadlift-specific core exercise.
Steps:
Kneel on the floor and place your wheel/roller in front of your knees. Use a folded exercise mat for comfort.
Hold the handles with an overhand grip. Brace your core and pull your shoulders down and back.
Keeping your arms straight, roll the wheel out in front of you and lower your torso down toward the floor. Do not hyperextend your lower back.
Pull the wheel back up to your knees and repeat.
Tips:
Shorten your range of motion if you feel this exercise in your lower back.
No ab wheel or roller? No problem! You can use a barbell loaded with small plates instead.
If your core is strong, you can do this exercise standing instead of kneeling.
Deadlift Program – FAQs
Do you have any questions about these programs or deadlifts in general? That’s okay because we’ve got the answers!
1. What weight should I use for deadlifts?
Sadly, this is the one question we can’t answer! Lots of things determine how much weight you should use for deadlifts, including your gender, experience level, genetics, and current one-repetition maximum.
The best advice we can give you is to use a weight that allows you to complete the prescribed number of reps, but only just. The last rep or two should feel challenging but not impossible. Leave about 1-3 reps in reserve. Think of this load as quite heavy and not your absolute max.
As you get stronger, gradually increase the weight by 2.5 to 5 pounds, so you continue to improve.
If you get to the end of a set and feel you have more to give, feel free to do an extra rep or two. Then, make a note in your training journal to put more weight on the bar next time.
Put these tips into action, and progress is all but guaranteed.
2. Do I need to wear a belt for deadlifts?
While you don’t have to wear a lifting belt for deadlifts, many people find them helpful. A belt gives you something to brace your abs against, so you can create more intra-abdominal pressure. IAP helps support your lumber spine and prevents it from rounding as you lift.
You should be able to produce plenty of IAP without a belt, but when lifting heavy weights, more support is seldom a bad thing.
If you wear a belt, save it for your heaviest sets so you can practice bracing naturally. Then put on your belt when you need some extra assistance.
3. What’s the difference between a double overhand and mixed grip for deadlifts?
A mixed grip, where one hand faces forward and one faces backward, stops the bar from rolling out of your fingers, making you less likely to drop the weight unexpectedly. Most lifters use a mixed grip for heavy deadlifts.
However, using a mixed grip puts a lot of tension on your supinated biceps and can result in muscle tears. You may also develop muscle imbalances if you always turn your hands the same way.
You can avoid these issues by alternating sides when using a mixed grip and using an overhand grip for your earlier, easier sets. Save your mixed grip for your heaviest sets.
Alternatively, you can just stick with the double overhand grip for all your sets, which is safer and more balanced despite being weaker. However, your grip will probably fail before your legs and back.
Weigh up all the options and decide which is right for you.
4. Are deadlifts dangerous?
All exercises can be dangerous when performed incorrectly, including the deadlift. However, because of the weights, joints, and muscles involved, improper deadlift form can cause serious injury. That said, deadlifts also teach you how to safely lift heavy weights from the floor, i.e., using your legs and lower back together.
Most deadlift injuries are caused by lifting too much weight or sloppy form. Avoid these mistakes, and deadlifts are probably no more dangerous than any other barbell exercise.
5. Can I change any of the exercises in the workouts?
Providing you keep the main exercises the same (deadlifts!), you are free to make alterations to these programs. However, you should select similar movements so as not to change the intended effects of the program. For example, you could do stiff-legged deadlifts instead of Romanian deadlifts. However, doing leg presses instead of leg curls would be a mistake.
Finally, don’t switch out an exercise simply because you find it difficult. It’s the hard exercises that drive most of your fitness and strength increases. Embrace the suck and don’t try and hide from it!
6. How should I incorporate these workouts into my weekly training program?
These deadlift workouts are designed to be part of a weekly split routine. As such, you need to slot them into your training plan. The main thing to remember is that you need to keep your deadlift workouts separate from your leg and back workouts. Training your legs and/or back the day before or after a deadlift workout will be too taxing for most people.
Possible splits include:
Monday – Deadlifts
Tuesday – Chest and Shoulders
Wednesday – Rest
Thursday – Legs (focusing on the quads and calves)
Friday – Back and Arms
Saturday – Rest
Sunday – Rest
Or:
Monday – Deadlifts (1)
Tuesday – Chest and Triceps
Wednesday – Legs (focusing on the quads and calves)
Thursday – Back and Biceps
Friday – Rest
Saturday – Deadlifts (2)
Sunday – Rest
Experiment with a few different training setups to see which you prefer.
7. What is the best diet when training for a bigger deadlift?
Sadly, there is no such thing as an official deadlift diet. Ultimately, your diet needs to match your body composition and performance goals and support your training.
If you want to get stronger and build muscle, the main thing you need is a daily calorie surplus of about 300-500 calories. This will give your body the energy it needs to recover and grow.
However, if you want to lose fat and get leaner, you need a 300-500 per day calorie deficit. This will force your body to burn fat for fuel. That said, you probably won’t build much muscle or get as strong when you are in a deficit.
Adopt the eating plan that best meets your caloric and nutrient goals. However, whether you want to lose or gain weight, make sure you are consuming adequate protein – typically one gram per pound of body weight.
More on Deadlifts:
Wrapping Up
While the occasional deadlift workout can be beneficial, you’ll get better results if you follow a more structured training plan. Powerlifters, who are arguably the best deadlifters on the planet, dedicate entire training sessions to this awesome exercise. This approach works for them, and it’ll work for you.
Use our beginner deadlift workouts, and your strength and performance will soon start to improve. However, remember that the deadlift is just one exercise, and your deadlift training should be part of a more-rounded workout plan.
Strongwoman Lucy Underdown Crushes 280-kg (617.3-lb) Deadlift Four-Rep PR In Training
Lucy Underdown is easily the greatest deadlifter in the sport of Strongwoman, but one factor that makes her better than everyone is her hunger for improvement. Despite being on top of the deadlift charts, Lucy is still training harder than everyone. So, she often breaks records and sets new PRs, which was the case with her recent training session. Lucy landed a new 280-kilogram (617.3-pound) four-rep deadlift personal record (PR), and shared the video on Instagram.
Lucy Underdown performed the 280-kilogram (617.3-pound) four-rep deadlift with a conventional stance, as sumo is not allowed in Strongwoman. Regarding the equipment, she only used a lifting belt and a pair of lifting straps. Lucy did have some trouble placing all of the weight plates onto the barbell since the sleeves were loaded to their full capacity. However, she had spotters on each side of the bar to make sure that any plates that slide off are pushed back on.
“I’ve been feeling a bit under the weather and I’m going into a few days away so I’m very happy to have hit this as a PB”
Watch Lucy Underdown’s lift here:
Related: Lucy Underdown Pulls a 302.5-kg (667-lb) Unofficial Strongwoman Deadlift World Record in Training
Lucy Underdown has a very busy schedule ahead of her, since she plans on taking part in three competitions in the near future. The first one will be the 2023 Official Strongman Games European Championships on August 11-13. She will then take part in the 2023 Giants Live Britain’s Strongest Woman just over one month later, and wrap it up at the 2023 England’s Strongest Woman competition shortly after.
Lucy Underdown has already made one appearance this year at the 2023 UK’s Strongest Woman competition. She put up a sensational performance, despite narrowly losing the title to Rebecca Roberts in the final event of the competition. Regardless, she displayed one of the greatest lifts in the history of Strongwoman, having set a new Deadlift World Record of 305 kilograms (672.4 pounds).
Although Lucy Underdown is currently in great shape, she has also been one of the greatest athletes in the sport for some years now. She started competing in 2020 and got noticed for her impressive static strength. Still, she narrowly missed out on winning titles, but secured podium finishes in nearly all of her appearances.
However, in 2022 Lucy made quite a statement by winning Arnold’s UK Strongwoman Pro and England’s Strongest Woman. So, she now hopes to extend her list of titles and will have a few chances to do so this year already.
Related: Strongwoman Lucy Underdown Deadlifts 617lbs Ahead of 2022 UK’s Strongest Woman Contest
Judging by her new 280-kilogram (617.3-pound) four-rep deadlift PR, Lucy Underdown could soon reach a stage where she is able to perform multiple reps with 300 kilograms (661.4 pounds). Lucy’s remarkable improvement in deadlifts is evident, showcasing her dedication and potential for achieving even greater milestones in the future.
Published: 6 July, 2023 | 9:25 AM EDT
Deadlift Muscles Worked: Your Guide to REAL King of Exercises!
We’ve said it before, and we’ll say it again – the deadlift is probably THE most productive exercise you can do with a barbell. Sure, squats are often called the king of exercises, but that title may be somewhat undeserved. In many ways, deadlifts are better and may even deserve a bigger place in your workouts.
In this article, we explain what’s so good about the deadlift, reveal the muscles involved, and discuss some of the best deadlift variations.
What’s So Good About Deadlifts, Anyway?
Before you start typing a comment in defense of squats, it’s important to stress that they’re an excellent exercise, and everyone who lifts should include squats in their workouts. However, as great as squats undeniably are, deadlifts also deserve a place in your workouts.
You don’t have to choose between these two awesome exercises, and most people should do both.
However, there are several compelling reasons for putting a little more energy into deadlifts. These include:
A truly functional exercise
Functional training is an often-misused term. Some people use it to describe overly complicated exercises that are basically circus skills, like doing biceps curls while balancing on a stability ball or single-leg squats with your eyes closed.
In reality, functional training is something that improves your performance of everyday or athletic activities outside of the gym.
There are very few exercises more functional than deadlifts. After all, they teach you how to lift heavy objects off the floor using your legs and back, and hopefully without hurting yourself.
Given how many people injure their lower backs when lifting grocery bags, suitcases, their kids, etc., learning and mastering the deadlift should be compulsory.
An almost full-body exercise
As you’ll learn in the next section, the deadlift involves virtually every muscle in your body. From your feet to your hands via everything in between, the deadlift is the epitome of a full-body exercise. In fact, the only muscles that don’t get much of a workout are your pecs. That shortfall is easily remedied by supersetting some push-ups between sets of deadlifts.
So, whether you are short on time or just want to get the biggest bang for your workout buck, deadlifts are a must.
A very accessible exercise
In a world of complicated workout machines and convoluted exercises, the deadlift is a breath of fresh air. All you need to do deadlifts is a barbell, some weights, and a bit of space. As such, even home exercisers can do deadlifts, which may not be the case for squats, where a squat rack is usually required.
While good deadlift technique is critical, the movement is pretty natural, and most lifters can pick it up relatively quickly. As such, lifters of all ages, abilities, and genders can and should do deadlifts.
Easier to judge a successful lift
If you watch a lot of videos on YouTube, you’d be forgiven for thinking that shouldering a heavy weight and then twitching your knees counts as a good squat. People are claiming successful lifts when they are clearly a long way from hitting parallel – the accepted standard for squat depth.
There is much less room for interpretation with deadlifts. The exercise starts with the weight resting on the floor and ends when standing upright. You either lift it or you don’t – there are no degrees of success. Judging a good deadlift is simple, and it’s a very hard exercise to cheat.
Failure IS an option
Squatting to failure is a risky endeavor – even in a squat or power rack. Getting stuck under a heavy bar can cause catastrophic knee, hip, or back injuries. Athletic careers have ended as a result of failed squats.
In contrast, being unable to complete a deadlift is far less risky. You can simply let go of the bar or lower it quickly back to the floor with no mess and no fuss. As such, the deadlift is suitable for intense solo training.
Build a butt you can be proud of
Prolonged periods of sitting mean many people have weak, flaccid glutes. Underdeveloped glutes are a leading cause of lower back pain and, let’s be honest, not all that nice to look at!
The deadlift is one of the best glute-centric exercises around. In fact, they’re great for your entire posterior chain, which is the collective term for the muscles on the back of your body. A strong posterior chain is critical for locomotion (running, walking, jumping) and many other athletic and everyday activities. So, if you want a butt you can be proud of, you’d better start deadlifting.
Personal satisfaction
The deadlift can be a brutally challenging exercise, but that’s also what makes it so satisfying to perform. You get behind the bar, bend down and grip it, drive your feet into the floor, and pulling with every fiber of your being, you lift it off the floor. It’s a battle of wills – you against mean old Mr. Gravity!
If you are successful, you’ll feel great, experiencing a wave of satisfaction that’s hard to describe and highly addictive. If you fail, you’ll be more determined to beat the weight next time.
While you might never break any deadlifting records, you can always compete against yourself for a new one-repetition maximum, and even small weight increases deserve celebration.
The deadlift really is one of the most productive things you can do with a barbell, and whatever you are training for, deadlifts will probably help you get there faster.
Muscles Worked During Deadlifts
It’s no exaggeration to say that deadlifts are a full-body exercise. In fact, the list of muscles not involved in deadlifts is very short (yes, we’re talking about you, pecs!).
That said, some muscles work harder than others, getting the most stimulation from deadlifts. The main muscle movers and shakers during deadlifts are:
Latissimus dorsi
Deadlifts are often described as a back exercise. While they are much more than this, deadlifts will give you a broader, thicker upper back. That’s because you must use your latissimus dorsi or lats to keep the bar pressed against your legs and stop it from swinging away from you. Performed alongside pull-ups and rows, deadlifts will help you develop a show-stopping back.
Trapezius
Known as the traps for short, this is a large diamond-shaped muscle that covers much of your upper back. The traps have three sets of fibers – upper, middle, and lower. All three groups of fibers are involved in deadlifts, but the upper and middle fibers are the most active. Heavy deadlifts will help you develop thick, high traps and get you “yoked.”
Rhomboids
The rhomboids are located between your shoulder blades and work with your middle trap fibers to keep your shoulder girdle retracted or pulled back. Strong mid-traps and rhomboids give your upper back its thickness and are also good for your posture.
Gluteus maximus
Known as the glutes for short, this is the largest and potentially strongest muscle in the human body. Responsible for hip extension, the glutes are the engine that drives your deadlift. The glutes are basically your butt.
Hamstrings
Located on the backs of your thighs, the hamstrings work with your glutes to extend your hips and are also involved in knee flexion. There are three muscles in the hamstring group – semimembranosus, semitendinosus, and biceps femoris. Deadlifts are a very hamstring-centric exercise.
Quadriceps
Contrary to popular opinion, the quadriceps are strongly involved in deadlifts – or at least they should be. The quads extend your knees and are most active at the start of each rep; weak quads can stop you from breaking the weight away from the floor. The four quadriceps muscles are vastus lateralis, vastus intermedius, vastus medialis, and rectus femoris.
Hip abductors and adductors
Your knees should not cave in or fall outward during deadlifts. Doing so would limit your performance and increase your risk of injury. The hip abductors (outer hips and thighs) and the adductors (inner thighs) work to stabilize your hips and prevent unwanted knee movement. The hip abductors are gluteus minimus, gluteus medius, and the tensor fascia latae, while the hip adductors are longus, brevis, and magnus.
Core
The core is the collective term for the muscles that encircle your midsection. During deadlifts, these muscles act like a weightlifting belt to support and stabilize your lumbar spine.
The muscles of the core include the rectus abdominis, obliques, transverse abdominis, diaphragm, and pelvic floor. Contracting these muscles to prevent movement of the lumbar spine is called bracing, which is critical for safe deadlifting.
Erector spinae
Deadlifts are a very back-centric exercise. In fact, there isn’t a muscle in your back that isn’t working during deadlifts. The erector spinae is a group of three muscles that runs up both sides of your spine. Each one is subdivided into three sections. During deadlifts, the erector spinae must work hard to stop your spine from flexing or rounding.
Biceps
It’s bad form to try and bend your elbows during deadlifts, and doing so can cause serious injuries. However, you’ll need to use your biceps to stop your elbows from hyperextending, so they’ll still be under a lot of tension. This is especially true if you use a mixed grip, and your supinated (palms forward) biceps will be working especially hard.
Triceps
Surprisingly, the triceps play a significant role during deadlifts. Working with your lats, you must use the long head of your triceps to keep the bar pressed back against your legs. As such, if you have any kind of triceps weakness, you’ll feel this small but essential muscle working overtime.
Deltoids
The deltoids are your main shoulder muscles. There are three groups of fibers, called heads, that make up the deltoids – anterior (front), medial (middle), and posterior (rear). The posterior deltoids are the most active during deadlifts, although the other two heads are also involved.
Forearms
A big deadlift requires strong forearms. After all, these muscles are responsible for your grip, and if you cannot maintain your hold on the bar, you won’t be able to lift it. You could use lifting straps to reinforce your grip, but anything more than a liberal application of gym chalk is considered cheating by many people.
Using a mixed grip can help improve your hold on the bar, but you may need to work on your hand strength if you want to deadlift bigger weights.
Deadlifts Variations and Muscle Activation
There are several different types of deadlift you can use to add variety to your workouts. Each one uses many of the same muscles as conventional deadlifts. However, they often emphasize some muscles more than others and have a slightly different training effect.
This the following information to help you choose the best deadlift for your training goals:
1. Romanian deadlift
Deadlifts are so-called because you’re lifting a dead weight from the floor. That said, Romanian deadlifts start with the weight at hip height, and it never touches the ground. As such, it’s not really a deadlift.
However, the name has stuck, and the Romanian deadlift is a very popular exercise. This variation all but removes your quadriceps from the movement and focuses on the muscles of your posterior chain, i.e., the glutes, hamstrings, and lower back.
Read more about Romanian deadlifts here.
2. Deficit deadlift
The deficit deadlift involves standing on a low platform or a bumper plate or two. This puts you in a lower starting position, increasing your range of motion. With a deeper bend in your knees and hips, deficit deadlifts involve more quadriceps and glutes engagement and increase your strength off the floor.
Learn how to do deficit deadlifts here.
3. Sumo deadlift
Sumo deadlifts are performed with a wider-than-shoulder-width stance and a more upright torso. This increases glute and quadriceps activation and also uses the hip abductors and adductors more. A lot of powerlifters use sumo deadlifts as they find it lets them lift heavier weights with less low back stress.
Read all about sumo deadlifts here.
4. Trap bar deadlift
A trap bar or hex bar is a specialist barbell that allows you to stand between the weights. This shifts the load closer to your base of support, taking stress off your lower back. However, this change makes trap bar deadlifts more quad-dominant than conventional deadlifts, so this exercise often feels more like a squat than a deadlift. As such, it’s sometimes called a squat lift.
You can read more about trap bar deadlifts here.
5. Dumbbell deadlift
No trap bar? No problem! You can simulate trap bar deadlifts with a pair of dumbbells. Like trap bar deadlifts, the weight is next to you instead of in front of you, putting more stress on your quadriceps and less on your lower back. However, most people find this exercise awkward with heavy weights as the dumbbells tend to swing in against the legs.
Learn how to do dumbbell deadlifts here.
6. Jefferson deadlift
The Jefferson deadlift is like a cross between a lunge and a conventional deadlift. You perform this exercise standing astride your barbell. Jefferson deadlifts use your quadriceps, abductors, and adductors more than regular deadlifts. They also allow you to maintain a more upright posture, which may be a little more lower back-friendly.
Discover the secret to Jefferson deadlifts in this article.
7. Deadlift with bands or chains
Deadlifting against bands or chains increases the load as you approach lockout. This deloads your quadriceps and puts more tension on your glutes and hamstrings. Powerlifters use band and chain deadlifts to strengthen their lockout. This is also an excellent way to take pressure off your lumbar spine while still putting plenty of tension through your muscles.
Read more about deadlifts with bands or chains here.
8. Rack pulls
Rack pulls are a partial deadlift where each rep starts with the bar at about knee height. The bar is raised in a power rack or on blocks. The partial range of motion allows you to lift heavier weights and focus on the top part of each rep, strengthening your lock out. Rack pulls emphasize your glutes, hamstrings, and upper back.
Learn how to do rack pulls here.
9. Snatch grip deadlift
Most deadlift variations feature a shoulder-width grip. However, with snatch grip deadlifts, your hands are much wider apart, which increases your range of motion and also forces you to use your upper back more. As such, using a snatch grip for your deadlifts increases trap and rhomboid engagement and also uses your glutes and hamstrings more.
Find out more about snatch grip deadlifts here.
10. Suitcase deadlift
Most deadlift variations are bilateral, meaning they use both arms and legs at the same time. The suitcase deadlift is unilateral or one-sided. Holding the weight with one hand will force you to use your core more to keep your torso upright. So, as well as being an effective leg and back exercise, this move will also hammer your lateral core muscles. You can do suitcase deadlifts with a dumbbell, kettlebell, or barbell gripped in the middle.
Learn how to do suitcase deadlifts here.
FAQs
Do you have a question about deadlift anatomy or deadlifts in general? No problem, because we’ve got the answers!
1. Are deadlifts safe?
Deadlifts are a reasonably safe exercise, provided you perform them correctly. This means you avoid rounding your lower back, keep your core braced, and don’t try to lift more weight than you can handle. You won’t get pinned under a heavy bar if you cannot complete your rep, so you won’t need spotters or a squat rack.
However, because of the magnitude of the loads involved in the deadlift, muscle strains are not uncommon, and poor form could result in potentially serious lower back injuries.
Trump Junior Deadlift
2. Are deadlifts a leg exercise or a back exercise?
You may have noticed that some programs include deadlifts for legs, while others put them into back workouts. While this may seem confusing or contradictory, both approaches are correct.
Looking at the hips down, you can see the deadlift is a powerful leg exercise that targets the glutes, hamstrings, and, to a lesser degree, the quads. In contrast, the lats, traps, and rhomboids are also very active, so it’s an upper-body exercise, too.
As such, you can do deadlifts in your leg or back workouts – they’re fine in both situations.
That said, if you want to do deadlifts for your back but also want to include them in your leg workouts, you should probably use different variations to avoid doing the same movement twice in one week, e.g., something like rack pulls for your back and Romanian deadlifts for legs.
Doing the same type of deadlift twice per week will probably lead to overtraining.
3. Do I need to wear a belt for deadlifts?
While a lot of lifters wear a lifting belt for deadlifts, they are not compulsory. Wearing a belt allows you to generate more intra-abdominal pressure as your abs will have something to push and brace against. This may allow you to lift heavier weights more safely.
However, if you are training with sub-maximal loads, you should have no problem bracing your abs without the extra support afforded by a weightlifting belt.
So, use a belt if you want to push your limits in the deadlift, but go belt-free if you plan on keeping things light. Finally, remember that a belt doesn’t protect you from bad form or the dangers of trying to lift too much weight. People who wear belts get injured, too!
4. Do you have any good deadlift programs for novice powerlifters?
We sure do! This nine-week program is designed to slowly but surely increase your deadlift one-repetition maximum. It uses several progression methods and accessory exercises to turn you from a novice powerlifter into a deadlifting machine. It’ll also add bulk to your back and posterior chain.
Run through it once, deload for a week, and run it again to see your deadlift 1RM record crumble.
5. My grip is weak – can I use lifting straps for deadlifts?
While you can use lifting straps to bolster a weak grip, doing so will not fix your problem and actually could make matters worse. The more you use straps, the more reliant on them you’ll become, and the weaker your grip will get.
Instead, make it your mission to improve your grip by a) NOT using straps for anything other than your heaviest deadlift sets and b) adding dedicated forearm and grip training to your routine.
You can’t ignore a weakness and hope it’ll get better by itself. Instead, you need to focus on it and work it so it catches up with the rest of your body. While this can be humbling at first, in a few months, your weak grip could become one of your strongest assets and will improve your performance in any exercises that involve your hands, including rows, pull-ups, and even bench presses.
6. Deadlifting with a mixed vs. double overhand grip – what’s the difference?
Using a mixed grip, where one palm faces forward, and the other faces backward, stops the bar from rolling out of your hands. This gives you a more solid grip on the bar and should help you lift heavier weights.
However, using a mixed grip is hard on your supinated (palms forward) biceps and could cause muscle tears. Using the same mixed grip could also lead to muscle imbalances.
For these reasons, if you do choose to use a mixed grip, make sure you switch your hands around set by set. This will probably feel weird initially, and one side will invariably be stronger than the other, but it’s the best way to avoid imbalances and injuries. You should also endeavor to use a double overhand grip for lighter loads, switching to a mixed grip only when needed.
A good deadlift requires a stable platform. Soft-soled sneakers with raised heels compress when loaded and push your weight forward onto your toes, making you much less stable. Taking off your shoes and lifting barefoot or wearing flat, uncushioned minimalist athletic shoes ensures your feet won’t move during your reps.
Powerlifters wear very thin shoes called deadlift slippers to ensure their feet are as flat and low to the ground as possible.
All that said, if you are deadlifting light to moderate weights for general fitness, you probably don’t need to resort to going barefoot or minimalist shoes. But, if you have a tendency to fall forward during deadlifts, flat-soled shoes could be the solution.
More on Deadlifts:
Closing thoughts
From bodybuilders to fitness models to powerlifters to runners to moms to athletes – deadlifts are good for everybody’s body. It’s no surprise that Victorian physical culturists used to call deadlifts the health lift. Even back then, the experts of the day recognized the benefits of this potent lift.
Some coaches and trainers will be quick to tell you that the deadlift is dangerous and it could hurt your back. However, this is only half-true. A poorly performed deadlift can undoubtedly be a back-wrecker. But, done correctly, very few exercises can strengthen your back like deadlifts can.
Squats deserve their title of the king of exercises, but deadlifts are every bit as valuable. So, include both these exercises in your workouts, and enjoy all the benefits that they offer; there is no need to choose between them.
Powerlifter Serena Abweh Crushes 365-lb (165.6-kg) Raw Deadlift PR In Training
Serena Abweh has amassed a large following on social media during the past few years for her incredible transformation and mind-blowing feats of strength. Being an elite athlete, Serena is proficient in multiple lifts, but her deadlift prowess is on a level of its own. Although she has shared many heavy lifts during her powerlifting career, Serena recently announced that she locked out her heaviest deadlift ever and shared the video on Instagram. In the post, Serena is seen deadlifting a massive 365 pounds (165.6 kilograms) for a new PR (Personal Record).
Serena Abweh has perfected the sumo stance for deadlifts, so she utilized it to set her new 365-pound (165.6-kilogram) deadlift PR. Seeing how her PR was also raw, she was only able to use a lifting belt and some chalk. So, having no lifting straps to aid her, Serena grabbed the barbell with a mixed grip.
What makes Serena Abweh’s deadlift even more impressive is her bodyweight, since she weighed 105 pounds (47.6 kilograms) during the recent PR. This makes the lift 3.48x heavier than her bodyweight, which is beyond mind-blowing.
Watch the lift here:
Related: Transformation: Powerlifter Serena Abweh Shares a Powerful Message Following Her Battle With Anorexia
Serena Abweh has been going through a rough time in her life, as her partner recently passed away. He was also the owner of the gym in which Serena trains, “Legion Iron”, and she is now trying to keep it running. Regardless of everything that has been going on in her life, Serena has managed to find the strength to set a new 365-pound (165.6-kilogram) deadlift PR.
“We were supposed to go for the world record deadlift together and now I’m more motivated than ever to achieve it. Dis for you Gbear”
This is not the first time that Serena Abweh has encountered major setbacks in her life, since she has battled Anorexia in the past. However, she found a way to push through it with the help of powerlifting, and now serves as a motivation for thousands of people around the world.
After winning her battle with anorexia, Serena Abweh started doing powerlifting professionally. Since then, she has taken part in eight sanctioned meets and won seven of them, including Nationals, State Championships, and Collegiate Cups.
Serena Abweh’s Competition PRs
*Serena Abweh set all of her competition PRs during her most recent appearance at the 2022 USAPL Santa Fe Show of Strength.
Squat: 102.5 kilograms (225.9 pounds)
Bench Press: 72.5 kilograms (159.8 pounds)
Deadlift: 155 kilograms (341.7 pounds)
Total: 330 kilograms (727.5 pounds)
Related: Powerlifter Serena Abweh Claims 3.4x Bodyweight Deadlift PR of 355-lb (161-kg)
Serena Abweh’s Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
226
159.8
226
727.5
443.82
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
USAPL
2022-12-18
Santa Fe Show of Strength
FR-Jr
727.5
443.82
Location
USA-NM
Competition
Santa Fe Show of Strength
Division
FR-Jr
Age
22
Equipment
Raw
Class
105.8
Weight
100.1
Squat
187.4
-215
226
226
Bench
132.3
143.3
159.8
159.8
Deadlift
-297.6
314.2
341.7
341.7
GLP
94.75
1
USPA
2021-10-17
New Mexico State Championships
Juniors 20-23
683.4
406.27
Location
USA-NM
Competition
New Mexico State Championships
Division
Juniors 20-23
Age
20
Equipment
Raw
Class
105.8
Weight
103.6
Squat
187.4
203.9
220.5
220.5
Bench
126.8
137.8
-154.3
137.8
Deadlift
297.6
319.7
325.2
336.2
336.2
GLP
85.93
1
USAPL
2020-12-12
Collegiate Cup and Texas Open
FR-C
666.9
401.73
Location
USA-TX
Competition
Collegiate Cup and Texas Open
Division
FR-C
Age
20
Equipment
Raw
Class
103.6
Weight
101.8
Squat
198.4
-209.4
209.4
209.4
Bench
132.3
137.8
148.8
148.8
Deadlift
308.6
-325.2
-325.2
308.6
GLP
85.37
1
USAPL
2019-10-16
Raw Nationals
FR-T3
639.3
383.4
Location
USA-IL
Competition
Raw Nationals
Division
FR-T3
Age
18
Equipment
Raw
Class
103.6
Weight
102.4
Squat
192.9
203.9
209.4
209.4
Bench
121.3
126.8
132.3
132.3
Deadlift
281.1
297.6
-315.3
297.6
GLP
81.34
5
IPF
2019-06-04
World Classic Powerlifting Championships
Juniors
622.8
375.9
Location
Sweden
Competition
World Classic Powerlifting Championships
Division
Juniors
Age
18
Equipment
Raw
Class
103.6
Weight
101.5
Squat
187.4
198.4
-203.9
198.4
Bench
115.7
121.3
126.8
126.8
Deadlift
275.6
-297.6
297.6
297.6
GLP
79.93
1
USAPL
2018-10-11
Raw Nationals
FR-T2
574.3
346.34
Location
USA-WA
Competition
Raw Nationals
Division
FR-T2
Age
17
Equipment
Raw
Class
103.6
Weight
101.6
Squat
170.9
176.4
181.9
181.9
Bench
104.7
-110.2
115.7
115.7
Deadlift
248
264.6
276.7
276.7
GLP
73.63
1
USAPL
2018-08-11
Southwest Regional Championships
FR-T2
545.6
329.6
Location
USA-AZ
Competition
Southwest Regional Championships
Division
FR-T2
Age
17
Equipment
Raw
Class
103.6
Weight
101.4
Squat
154.3
165.3
176.4
176.4
Bench
104.7
110.2
-115.7
110.2
Deadlift
231.5
248
259
259
GLP
70.11
1
USPA
2018-05-26
APEMAN Classic Powerlifting Championship
Juniors 16-17
518.1
324.81
Location
USA-CA
Competition
APEMAN Classic Powerlifting Championship
Division
Juniors 16-17
Age
17
Equipment
Raw
Class
97
Weight
96.6
Squat
165.3
Bench
104.7
Deadlift
248
GLP
70.11
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
As Serena Abweh states in her Instagram post, she is going after the World Record with more motivation than ever. So, her 365-pound (165.6-kilogram) deadlift PR is just the start of what we will be seeing from Serena in the future. The record will certainly require a great deal of hard work, but Serena is certainly capable of achieving it. Her life has been filled with overcoming the impossible, and the record would just be another achievement.
Published: 30 June, 2023 | 12:06 PM EDT
Sophia Ellis (76KG) Sets 245-kg (540.1-lb) Deadlift European and British Records at 2023 IPF World Classic Championships
The 76-kilogram weight class of the 2023 IPF World Classic Open Powerlifting Championships was one of the most heavily contested in the entire competition. Multiple elite women took part in this weight class, so anyone who managed to outperform others deserves great praise. Notably, Sophia Ellis crushed everyone on the deadlifts, setting new European and British Records with a lift of 245 kilograms (540.1 pounds).
There was no doubt about the validity of Sophia Ellis’ 245-kilogram (540.1-pound) record breaking deadlift since she made sure that every detail of her technique was perfect. Moreover, Sophia believed that there was more left in the tank because of the ease with which the deadlift moved.
“So pleased with how this weight moved and so psyched to know there is more there. 250kg pending ⏳”
Both records were in the possession of Sophia Ellis beforehand as well, but the more notable one, the EPF European Record, was set at the 2022 EPF European Classic Powerlifting Championships. At that competition, Sophia locked out 240.5 kilograms (530.2 pounds), but she has now lifted 4.5 kilograms (9.9 pounds) more.
Watch the lift here:
Related: Brittany Schlater (+84KG) Sets 693.5-kg (1,528.9-lb) Total World Record at 2023 IPF World Classic Powerlifting Championships
Sophia Ellis’ Full Performance
Sophia Ellis weighed in at 74.7 kilograms (164.7 pounds) for the 2023 IPF World Championships, making the record-breaking deadlift 3.3x her bodyweight. She also found success in other events, setting new competition PRs in Squat and Total. Moreover, her Total turned out to be a British Record as well.
Sophia Ellis performed exactly as she envisioned, successfully completing all nine of her attempts. She ended up taking fourth place overall, just short of the podium.
Squat
162.5 kilograms (358.2 pounds)172.5 kilograms (380.3 pounds)177.5 kilograms (391.3 pounds) — Competition PR
Bench Press
110 kilograms (242.5 pounds)115 kilograms (253.5 pounds)120 kilograms (264.5 pounds)
Deadlift
225 kilograms (496 pounds)237.5 kilograms (523.6 pounds)245 kilograms (534.6 pounds) — U76KG EPF European & British Record
Total — 542.5 kilograms (1,196 pounds) — U76KG British Record & Competition PR
“Last year’s worlds didn’t go to plan, so this time around I wanted to make sure I lifted to the standard I know I’m capable of…and that’s exactly what I did and more.”
Watch all lifts here:
Related: Anatolii Novopismennyi (105KG) Sets Squat & Total World Record at 2023 IPF World Classic Powerlifting Championships
Sophia Ellis’ Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
385.8
270.1
385.8
1185
525.37
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
BP
2023-03-16
Eleiko British Open Classic Championships
FR-O
1185
525.37
Location
UK
Competition
Eleiko British Open Classic Championships
Division
FR-O
Age
~26.5
Equipment
Raw
Class
167.6
Weight
164.2
Squat
352.7
374.8
385.8
385.8
Bench
237
253.5
264.6
264.6
Deadlift
496
523.6
534.6
534.6
GLP
106.99
1
EPF
2022-11-25
European Classic Powerlifting Championships
Open
1164
516.68
Location
Poland
Competition
European Classic Powerlifting Championships
Division
Open
Age
26
Equipment
Raw
Class
167.6
Weight
163.9
Squat
330.7
352.7
363.8
363.8
Bench
253.5
264.6
270.1
270.1
Deadlift
485
507.1
530.2
530.2
GLP
105.21
9
IPF
2022-09-23
Arnold Sports Festival
Open
1162.9
515.97
Location
England
Competition
Arnold Sports Festival
Division
Open
Age
~25.5
Equipment
Raw
Class
167.6
Weight
164
Squat
330.7
352.7
363.8
363.8
Bench
248
264.6
270.1
270.1
Deadlift
474
507.1
529.1
529.1
GLP
105.07
3
EPF
2022-08-02
European Bench Press Championships
Open
264.6
117.33
Location
Hungary
Competition
European Bench Press Championships
Division
Open
Age
~25.5
Equipment
Raw
Class
167.6
Weight
164.1
Bench
242.5
253.5
264.6
264.6
GLP
92.83
7
IPF
2022-06-06
World Classic Powerlifting Championships
Open
1129.9
506.43
Location
South Africa
Competition
World Classic Powerlifting Championships
Division
Open
Age
~25.5
Equipment
Raw
Class
167.6
Weight
160.9
Squat
347.2
369.3
374.8
374.8
Bench
242.5
259
-264.6
259
Deadlift
496
-523.6
-523.6
496
GLP
103.05
1
BP
2022-03-19
British Classic Womens Championships
FR-O
1158.5
516.61
Location
Scotland
Competition
British Classic Womens Championships
Division
FR-O
Age
~25.5
Equipment
Raw
Class
167.6
Weight
162.5
Squat
347.2
363.8
374.8
374.8
Bench
237
248
260.1
260.1
Deadlift
474
501.6
523.6
523.6
GLP
105.16
1
BP
2022-02-19
British Classic Bench Press Championships
FR-O
248
110.28
Location
England
Competition
British Classic Bench Press Championships
Division
FR-O
Age
~25.5
Equipment
Raw
Class
167.6
Weight
163.4
Bench
231.5
248
248
GLP
87.18
2
EPF
2021-12-03
European Classic Powerlifting Championships
Open
1103.4
494.94
Location
Sweden
Competition
European Classic Powerlifting Championships
Division
Open
Age
25
Equipment
Raw
Class
167.6
Weight
160.7
Squat
319.7
341.7
352.7
352.7
Bench
231.5
237
242.5
242.5
Deadlift
463
485
508.2
508.2
GLP
100.71
4
IPF
2021-10-22
World Bench Press Championships
Open
242.5
108.9
Location
Lithuania
Competition
World Bench Press Championships
Division
Open
Age
~24.5
Equipment
Raw
Class
167.6
Weight
160.4
Bench
220.5
231.5
242.5
242.5
GLP
85.83
4
IPF
2021-09-23
World Classic Powerlifting Championships
Open
1080.3
491.23
Location
Sweden
Competition
World Classic Powerlifting Championships
Division
Open
Age
~24.5
Equipment
Raw
Class
167.6
Weight
156.7
Squat
336.2
352.7
-363.8
352.7
Bench
-226
226
-237
226
Deadlift
451.9
479.5
501.6
501.6
GLP
99.88
1
BP
2021-09-04
British Open Classic
FR-O
1080.3
485.28
Location
England-NW
Competition
British Open Classic
Division
FR-O
Age
~24.5
Equipment
Raw
Class
167.6
Weight
160.3
Squat
330.7
352.7
363.8
363.8
Bench
231.5
242.5
-248
242.5
Deadlift
451.9
474
-501.6
474
GLP
98.73
1
BP
2021-08-07
British Classic Bench Press Championships
FR-O
248
110.76
Location
England
Competition
British Classic Bench Press Championships
Division
FR-O
Age
~24.5
Equipment
Raw
Class
167.6
Weight
162
Bench
248
-260.1
-260.1
248
GLP
87.44
1
EPA
2021-06-11
English Bench Press Championships
FR-O
259
115.94
Location
England
Competition
English Bench Press Championships
Division
FR-O
Age
~24.5
Equipment
Raw
Class
167.6
Weight
161.4
Bench
242.5
259
-264.6
259
GLP
91.46
3
BP
2020-03-08
Womens British Classic
FR-O
1003.1
453.34
Location
England
Competition
Womens British Classic
Division
FR-O
Age
~23.5
Equipment
Raw
Class
158.7
Weight
158.5
Squat
286.6
308.6
325.2
325.2
Bench
-220.5
220.5
-231.5
220.5
Deadlift
418.9
446.4
457.5
457.5
GLP
92.2
1
BP
2020-02-23
British Classic Bench Press Championships
F-C-Open
226
102.05
Location
England
Competition
British Classic Bench Press Championships
Division
F-C-Open
Age
~23.5
Equipment
Raw
Class
158.7
Weight
158.7
Bench
209.4
220.5
226
226
GLP
80.29
2
BP
2019-11-23
Home Nations Championships
FR-O
931.5
420.96
Location
UK
Competition
Home Nations Championships
Division
FR-O
Age
~22.5
Equipment
Raw
Class
158.7
Weight
158.5
Squat
264.6
297.6
308.6
308.6
Bench
192.9
203.9
209.4
209.4
Deadlift
374.8
413.4
-446.4
413.4
GLP
85.62
1
BP
2019-10-30
British Juniors Classic Powerlifting Championships
FR-Jr
964.5
427.32
Location
UK
Competition
British Juniors Classic Powerlifting Championships
Division
FR-Jr
Age
~22.5
Equipment
Raw
Class
185.2
Weight
164.5
Squat
286.6
308.6
319.7
319.7
Bench
203.9
215
-220.5
215
Deadlift
396.8
429.9
-446.4
429.9
GLP
87.03
1
CommonwealthPF
2019-09-15
Commonwealth Championships
Juniors
220.5
99.88
Location
Canada
Competition
Commonwealth Championships
Division
Juniors
Age
~22.5
Equipment
Raw
Class
158.7
Weight
157.8
Bench
209.4
215
220.5
220.5
GLP
78.52
1
CommonwealthPF
2019-09-15
Commonwealth Championships
Juniors
976.6
443.08
Location
Canada
Competition
Commonwealth Championships
Division
Juniors
Age
~22.5
Equipment
Raw
Class
158.7
Weight
157.4
Squat
292.1
314.2
-330.7
314.2
Bench
209.4
221.6
-227.1
221.6
Deadlift
418.9
440.9
-457.5
440.9
GLP
90.1
2
EPF
2019-08-07
European Classic Bench Press Championships
Juniors
220.5
98.47
Location
Luxembourg
Competition
European Classic Bench Press Championships
Division
Juniors
Age
~22.5
Equipment
Raw
Class
185.2
Weight
162
Bench
209.4
-220.5
220.5
220.5
GLP
77.73
1
EPA
2019-06-22
English Bench Press Championships
FR-Jr
209.4
94.69
Location
England
Competition
English Bench Press Championships
Division
FR-Jr
Age
~22.5
Equipment
Raw
Class
158.7
Weight
158.4
Bench
198.4
209.4
-220.5
209.4
GLP
74.48
1
EPA
2019-05-25
Womens All England Powerlifting Championships
FR-Jr
953.5
432.58
Location
England
Competition
Womens All England Powerlifting Championships
Division
FR-Jr
Age
~22.5
Equipment
Raw
Class
158.7
Weight
157.4
Squat
281.1
297.6
314.2
314.2
Bench
198.4
215
-220.5
215
Deadlift
402.3
424.4
424.4
GLP
87.96
5
IPF
2019-05-18
World Bench Press Championships
Juniors
209.4
94.81
Location
Japan
Competition
World Bench Press Championships
Division
Juniors
Age
~22.5
Equipment
Raw
Class
158.7
Weight
158
Bench
192.9
209.4
-231.5
209.4
GLP
74.55
8
BP
2019-03-02
British Womens Classic Powerlifting Championships
F-C-Open
898.4
408.52
Location
UK
Competition
British Womens Classic Powerlifting Championships
Division
F-C-Open
Age
~22.5
Equipment
Raw
Class
158.7
Weight
156.7
Squat
264.6
286.6
303.1
303.1
Bench
181.9
-192.9
192.9
192.9
Deadlift
402.3
-424.4
-424.4
402.3
GLP
83.06
2
BP
2019-02-23
British Classic Bench Press Championships
F-C-U23
192.9
87.72
Location
UK
Competition
British Classic Bench Press Championships
Division
F-C-U23
Age
~22.5
Equipment
Raw
Class
158.7
Weight
156.7
Bench
181.9
192.9
-198.4
192.9
GLP
68.89
1
EPA
2018-10-01
Greater London Push Pull
F-C-Open
573.2
254.86
Location
England
Competition
Greater London Push Pull
Division
F-C-Open
Age
~21.5
Equipment
Raw
Class
185.2
Weight
163.4
Bench
170.9
-187.4
187.4
187.4
Deadlift
352.7
374.8
385.8
385.8
7
BP
2018-09-22
British Junior Womens Powerlifting Championships
F-C-U23
821.2
373.73
Location
UK
Competition
British Junior Womens Powerlifting Championships
Division
F-C-U23
Age
~21.5
Equipment
Raw
Class
158.7
Weight
156.5
Squat
220.5
242.5
264.6
264.6
Bench
165.3
181.9
-192.9
181.9
Deadlift
341.7
358.3
374.8
374.8
GLP
75.98
2
EPA
2018-07-07
Greater London Divisional Championships
F-C-Open
738.5
336.89
Location
England
Competition
Greater London Divisional Championships
Division
F-C-Open
Age
~21.5
Equipment
Raw
Class
158.7
Weight
155.9
Squat
198.4
-220.5
220.5
220.5
Bench
143.3
159.8
176.4
176.4
Deadlift
308.6
341.7
-363.8
341.7
GLP
68.49
3
EPA
2018-03-18
GL Divisional
F-C-Open
666.9
301.17
Location
England
Competition
GL Divisional
Division
F-C-Open
Age
~21.5
Equipment
Raw
Class
158.7
Weight
158.7
Squat
165.3
198.4
198.4
Bench
137.8
148.8
-154.3
148.8
Deadlift
286.6
308.6
319.7
319.7
GLP
61.25
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Sophia Ellis has been competing for five years, but she has already taken part in 30 sanctioned competitions. She has won 14 of them, with the most notable being the 2022 EPF European Classic Powerlifting Championships.
Sophia Ellis has been getting consistently better over the past years, which will hopefully continue for years to come. With a new European Deadlift Record, she proved that she is performing better than she ever has before. As she states, there is still much room to improve. So, Sophia will continue improving and chasing world records.
2023 IPF World Championships Related Content
Published: 30 June, 2023 | 10:11 AM EDT
Natalie Laalaai (+84KG) Sets a 268-kg (690.8-lb) Deadlift World Record at 2023 IPF World Classic Open Powerlifting Championships
The 2023 IPF World Classic Open Powerlifting Championships were definitely a record-breaking event, with historic lifts being displayed on each day of the competition. One of those came from Natalie Laalaai, who was representing Australia in the raw +84-kilogram weight class. Despite the competitiveness of her weight class, Natalie emerged as the greatest deadlifter by a mile, but that was not surprising since she also set a new 268-kilogram (690.8-pound) Raw Deadlift IPF World Record.
The previous record stood at 257.5 kilograms (567.7 pounds) and was in possession of Sarah Brenner who set it at the 2019 NAPF Pan-American Powerlifting Championships. Sarah gracefully congratulated Natalie Laalaai on her achievement with a comment on Instagram.
“I’ve held that record since 2019, it’s yours now. Congrats on an amazing pull! ?”
So, Natalie Laalaai broke the World Record on her first attempt at 258 kilograms (568.8 pounds) and had two more attempts to advance it. Natalie’s second deadlift of 268 kilograms (690.8 pounds) marked an improved World Record, but also turned out to be her max. She did try to lift 275 kilograms (607.4 pounds) on her third and final attempt, but was unsuccessful.
Watch the deadlift here:
Related: Brittany Schlater (+84KG) Sets 693.5-kg (1,528.9-lb) Total World Record at 2023 IPF World Classic Powerlifting Championships
Natalie Laalaai’s Full Performance
Natalie Laalaai was unable to reach a podium spot, as her Total of 640.5 kilograms (1,412.1 pounds) was enough for a fifth-place finish. However, she did successfully complete eight out of her nine attempts, only missing her final deadlift. This resulted in some new Competition PRs and a World Record Deadlift.
Squat
232.5 kilograms (512.6 pounds)
242.5 kilograms (534.6 pounds)
250 kilograms (551.2 pounds) — Competition PR
Bench Press
115 kilograms (253.5 pounds)
120 kilograms (264.6 pounds)
122.5 kilograms (270.1 pounds) — Competition PR
Deadlift
258 kilograms (568.8 pounds)
268 kilograms (590.8 pounds) — +84KG IPF World Record
Unsuccessful — 275.5 kilograms (607.4 pounds)
Total — 640.5 kilograms (1,412.1 pounds) — Competition PR
Related: Anatolii Novopismennyi (105KG) Sets Squat & Total World Record at 2023 IPF World Classic Powerlifting Championships
The 2023 IPF World Championships were Natalie Laalaai’s first International powerlifting appearance ever, but she definitely made the most of it. She also took part in six more sanctioned competitions in Australia and secured five wins overall during her career.
Natalie Laalaai’s Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
507.1
237
507.1
1306.2
465.62
Wraps
573.2
242.5
573.2
1333.8
471.01
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
APU
2022-10-14
National Classic Open Powerlifting and Bench Press Championships
FR-O
1306.2
465.62
Location
Australia-QLD
Competition
National Classic Open Powerlifting and Bench Press Championships
Division
FR-O
Age
27
Equipment
Raw
Class
185.2
Weight
287.5
Squat
463
490.5
507.1
507.1
Bench
209.4
226
237
237
Deadlift
529.1
562.2
-595.2
562.2
GLP
100.31
1
APU
2022-05-01
WA State Classic and Equipped Powerlifting and Bench Press Championships
FR-O
1273.2
452.88
Location
Australia-WA
Competition
WA State Classic and Equipped Powerlifting and Bench Press Championships
Division
FR-O
Age
~26.5
Equipment
Raw
Class
185.2
Weight
290.3
Squat
463
485
-496
485
Bench
220.5
231.5
237
237
Deadlift
501.6
529.1
551.2
551.2
GLP
97.64
2
APU
2021-11-20
Legendary Open
FR-O
1008.6
354.91
Location
Australia-WA
Competition
Legendary Open
Division
FR-O
Age
26
Equipment
Raw
Class
185.2
Weight
308.9
Squat
308.6
352.7
396.8
396.8
Bench
154.3
176.4
192.9
192.9
Deadlift
-352.7
374.8
418.9
418.9
GLP
76.8
1
GPC-AUS
2020-09-05
WA State Powerlifting Championships
F-OR
1333.8
471.01
Location
Australia-WA
Competition
WA State Powerlifting Championships
Division
F-OR
Age
25
Equipment
Wraps
Class
242.5
Weight
301.8
Squat
529.1
-551.2
573.2
573.2
Bench
220.5
231.5
242.5
242.5
Deadlift
496
518.1
-540.1
518.1
1
GPC-AUS
2019-09-14
Perth Cup
F-OR
1190.5
424.75
Location
Australia-WA
Competition
Perth Cup
Division
F-OR
Age
24
Equipment
Wraps
Class
242.5
Weight
286.3
Squat
440.9
463
485
485
Bench
176.4
198.4
-220.5
198.4
Deadlift
440.9
485
507.1
507.1
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Natalie Laalaai revealed that she has never had as much fun as she did at the 2023 IPF World Championships. But she is also grateful that her two-year-old daughter was there to witness the World Record, as Natalie wants to be a great role model for her. So, having tasted success with a World Record Deadlift, Natalie will be more motivated than ever to continue making a name for herself in the sport.
2023 IPF World Championships Related Content
Published: 29 June, 2023 | 4:41 PM EDT
Hybrid Athlete Fergus Crawley Smashes 500-lb Deadlift & 5Km Run in Under 20 Mins
Hybrid athlete Fergus Crawley made a name for himself with his insane feats of strength and endurance, pushing beyond the boundaries of typical capabilities. Not only can he lift heavy weights, but he also combines them with challenging cardio workouts. In a recent post made on Instagram, Crawley smashed a huge 500-pound deadlift and ran 5 kilometers in less than 20 minutes.
Most fitness enthusiasts find inspiration from their favorite athletes and eventually decide to pursue an area of their interest whether it be strength, cardio, endurance, or bodybuilding. Former US Navy Seal David Goggins carved out his own space in the fitness community with his ironclad mind and crazy achievements in long-distance running. His friend Cameron Hanes is another popular figure known for his intense training methods, long-distance running, and bowhunting activities.
Scottish athlete Fergus Crawley falls under a similar category of high-performing individuals. He started out as a powerlifter with impressive wins on the regional circuit, including at the 2015 World Championships and 2016 European Championships. He decided to move on from professional competition and became a hybrid athlete to test his limits. He stands as one of only two men to have performed 500-lb squats and completed a sub-5-minute-mile on the same day.
In July 2020, Crawley challenged himself to the brutal task of running a mile in under five minutes, squatting 501 pounds, and running a marathon in a single day. He started off with the squat and later recorded a 43.9km (27.28 miles) run in five hours.
Crawley took on the insane 1200Twelve Challenge, where he lifted over 1,200 pounds combined on all three powerlifting lifts and completed The Outlaw Ironman Triathlon in under 12 hours in July 2021.
Hybrid Athlete Fergus Crawley Smashes 500-lb Deadlift & 5Km Run in Under 20 Mins
In a recent Instagram post, Fergus Crawley crushed a 500-pound deadlift and ran five kilometers in under 20 minutes.
“500lbs Deadlift + 5km: under 20 mins,” he wrote. “For those that’ll ask: I’m 181cm tall, and weigh 93.5kg.”
Fans shared their reactions to his unreal feat in the comments.
“You should do a thousand pound deadlift and run a sub 3hr marathon next,” commented a user.
“This is wildly impressive! People who haven’t lifted that much or ran that pace have no idea how hard this is! Great work!” wrote another.
“Damn, that’s impressive.”
“Jheeze. Inspo right there”
“THE HYBRID ?”
“What a fucking animal”
“Gotta step my game up.”
With fitness a number one priority for many right now, running has become a go-to activity. However, some social media personalities bite off more than they can chew. This was the case for YouTuber Tom Morley who attempted to run a 5K for 30 days straight. Unfortunately, on day 22, he broke his leg and had to suspend the challenge. He reported losing nine pounds as a result of the change in lifestyle.
RELATED: Fasted Running Explained: Benefits and Precautions
Fergus Crawley added another tremendous achievement to his already stacked record book. His latest offering will inspire many fans to work out and improve their fitness game.
Published: 28 June, 2023 | 3:55 PM EDT
Ivan Makarov Lifts 476-kg (1,049.4-lb) Deadlift Two-Rep PR In Preparation For His Final World Record Attempt
Ivan Makarov has been the main contender for the deadlift World Record for a couple of years now, but he always fell short of the historic mark. However, with the newest update coming from Ivan, it looks like this could be his year. The elite Strongman is specialized in the deadlift, meaning his technique is close to perfect, but he has still managed to find a way to improve. This was seen in a training session performed approximately a week ago, when Ivan loaded up 476 kilograms (1,049.4 pounds) for a new deadlift two-rep PR (Personal Record) and crushed it. He then shared the achievement on Instagram.
Ivan Makarov put on a deadlift suit, lifting straps, and a lifting belt to set a 476-kilogram (1,049.4-pound) deadlift two-rep PR. All of these components are allowed in Strongman, so he will be able to use all of the equipment when he attempts the deadlift in a competition as well.
Watch Ivan Makarov’s lift here:
Related: Strongman Ivan Makarov Pulls an Incredible 483-kg (1,064.8-lb) Deadlift At 2022 Eisenhart Black Competition
Ivan Makarov has dedicated his career to achieving an All-Time World Record Deadlift, but he has yet to accomplish it. Despite falling just short of making history, he remains determined to reach his goal. With time on his side, he continues to strive towards breaking the record. Ivan needs to deadlift over 501 kilograms (1,104.5 pounds) to break the record set by Hafthor Bjornsson in 2020.
Only two months are left until Ivan Makarov’s next appearance, which will be at the 2023 Giants Live Deadlift World Championships. This competition will take place on September 2nd in Cardiff, Wales. Gathering the 15 greatest deadlifters in the world, the only goal of the competition will be to lock out 505 kilograms (1,113.3 pounds). If anyone succeeds, they will be rewarded with $55,000. So, Ivan is hoping to have the greatest day of his life.
However, Ivan Makarov announced on Instagram that the 2023 Giants Live Deadlift World Championships will be his final competition as a professional athlete. So, this is set to be his final World Record attempt as well. Ivan’s caption was written in Russian. So, the following is a rough translation.
“As many people already know, on September 2nd will be my last performance as a professional athlete, and then a new life, new plans for mega transformation, coaching and blogging.”
Ivan Makarov has also improved his physique alongside his strength, which is evident in countless posts on Instagram, displaying huge back, arm, chest, and shoulder muscles. So, Ivan’s altered training program is obviously doing wonders for him.
Related: Ivan Makarov Pulls 490 kg Deadlift In Preparation For World Record
Ivan Makarov has been taking a significantly different approach this year than he did before. The most notable difference is his activity level, as he has increased his daily steps to 20,000, and implemented other changes into his training and everyday life. We will soon find out if this was just what Ivan needed to break the deadlift World Record, which would also be the perfect way for him to conclude his professional career.
Published: 25 June, 2023 | 8:47 PM EDT
High School Principal Shocks Students with Insane 585-lb Deadlift
The Internet has provided a launching pad for many people for both good and bad reasons. While some find fame through prank videos, others gain attention for their incredible feats of strength. In a recent video posted on Instagram, a high school principal left his students in shock by lifting a huge 585-pound deadlift in the gym.
Deadlifts are one of the most productive exercises one can perform in the training room. The compound movement takes advantage of multiple muscle groups and contributes toward increasing strength in a functional manner. For powerlifters, it’s an essential exercise that they test themselves on along with bench presses and squats. It’s also a staple for strongman athletes.
While professional contenders are expected to inspire others with their heavy lifts, there have been several instances where the inspiration came from unexpected places. In Jul. 2022, a female TikToker influencer named Alice Elizabeth left her fellow gym-goers stunned with her strength after performing a huge 264.5-lb (120-kg) deadlift for six reps. The other male members had a hard time believing how easily she could lift the heavyweight.
Rapper Blueface teamed up with social media fitness influencer Bradley Martyn for a collaborative training session earlier this year. He impressed Martyn in a major way by lifting over 300 pounds on the deadlift.
86-year-old powerlifter Brian Winslow defied his age and crushed the National and World records on the deadlift three months ago. He set the new British and world record by lifting a 171-pound deadlift in the 132 pounds category for ages 85-89 at the 2023 British Drug-Free Powerlifting Championships.
74-year-old Rudy Kadlub celebrated his latest birthday in style by scoring a new PR that would leave even the younger gym-goers envious two months ago. He recorded a massive 524 pounds (237 kilograms) raw deadlift for two reps using the sumo stance.
High School principal shocks students with an insane 585-pound deadlift
In a recent Instagram post, a high school principal left the students in shock after crushing a massive 585-pound deadlift in the school gym. The students applauded after the lift.
The man in the video from last year is Alexander Mercieca of Grissom High School in Huntsville, Alabama. He is an avid fitness enthusiast who is also a certified CrossFit trainer. He continues to train hard and lifted an impressive 550-pound deadlift for three reps with ease five weeks ago.
Reactions from the fitness community came pouring in on the clip. While many praised the man for his feat of strength, some found areas to criticize regardless.
“Teaching the students a thing about lifting,” the post captioned.
“No belt straps or even right clothes,” noted a user.
“W teacher,” wrote one.
“Only belt is to hold his pants up,” commented a user.
“No belt, no wraps, jeans and a tie….. BEAST!!!” wrote another.
“Maybe he could teach them to set the bar back down instead of dropping it,” criticized one.
“Impressive, but can he teach,” criticized another.
“He can absolutely do more,” wrote a user.
One responded, “If you can pick this up, you get an ‘A.’”
“The dad strength displayed is unreal,” commented a poster.
Read also World’s Heaviest Deadlift Performances of All Time
Legendary rapper Method Man, real name Clifford Smith Jr., of the iconic hip-hop group Wu-Tang Clan, encouraged his massive fanbase with a workout update by performing heavy deadlifts at the age of 52 last month.
Fitness fans took motivation from 73-year-old powerlifter Mary Duffy who managed to smash a 310-pound deadlift, over 2.5x her body weight, with chains in a training session weeks ago.
Speaking of deadlifts, Inderraj Singh Dhillon set a new IPF deadlift World Record of 851 pounds (386-kg) in the. 120-kg weight class at the 2023 IPF World Classic Open Powerlifting Championships a few days ago. Farhanna Farid achieved a similar feat after pulling a 447.5-pound (203-kg) raw deadlift in the 52-kg category to set a new all-time World Record at the same event.
The school principal’s resurfaced clip would surely give a dose of motivation to many considering the weight he lifted at an old age.
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Published: 21 June, 2023 | 3:42 PM EDT
Strongwoman Nadia Stowers Lands 690-lb Long Bar 13-Inch Deadlift PR
Nadia Stowers has made a name for herself as one of the greatest Strongwoman athletes in the world. She achieved this status through years of completing unbelievable feats of strength, as well as putting up a remarkable performance in any competition she took part in. Despite training her body continuously for years, Nadia has not reached the point of satisfaction in her career, which is why she continues to chase PRs with every session that she attends. So, her workouts tend to be very successful, with the most recent one fitting the description, as she managed to set a new 690-pound Long Bar 13-Inch Deadlift Personal Record.
Strongman and Strongwoman are arguably the most diverse strength sports in the world since even a simple exercise like the deadlift can have many variations. The 2023 WSM, Mitchell Hooper, also explained how the effects of different deadlift variations can change the difficulty. So, Nadia Stowers’ feat on the 13-inch long bar might look unusual, but it is still extremely impressive. According to Nadia, it took her three years to get the hang of deadlifting with this setup.
Nadia Stowers struggled to get the weights off the ground due to the length of the bar. However, although this is what stops the majority of people, Nadia kept pulling until she was successful.
“I love this pull for many reasons. Pushing myself beyond what I thought I could do will always be a surge for me. It literally took me 3 years to learn the long bars.”
Watch the deadlift here:
Related: Strongwoman Nadia Stowers Crushes a 525-lb (238-kg) Deadlift Three Rep PR
Judging by Nadia Stowers’ Instagram, it seems that she is currently preparing for a bodybuilding competition. She shared a posing routine not too long ago and also revealed that she will not be bulking up anytime soon. Taking into account how lean Nadia is at the moment, her new deadlift PR is even more impressive.
During her Strongwoman career, Nadia Stowers took part in multiple competitions, and won the majority of them as well. Her greatest performances were at the 2021 and 2022 U82KG World’s Strongest Woman competitions, where she came out victorious.
However, Nadia Stowers’ is mostly known for her individual lifts, as she set countless World Records during her career. So, she has previously broken Bag Over Bar, Axle Deadlift, and Log Lift World Records. These records, along with multiple major titles, make Nadia one of the strongest women in history.
Related: Strongwoman Nadia Stowers Crushed A 465 lbs (211 kg) Squat PR In Training
Nadia Stowers has always been a beast in regard to stationary strength, but her 690-pound long bar 13-inch deadlift PR is one of her greatest feats yet. In addition, she hopes to get even stronger as time passes. So, a 700-pound pull on this variation of the deadlifts could come soon for Nadia.
Published: 20 June, 2023 | 9:11 AM EDT