Tag: deadlift
Powerlifter Jamal Browner Crushes 435-kg (959-lb) Raw Conventional Deadlift PR In Training
Jamal Browner is a household name in the powerlifting community, mainly because of his mind-blowing deadlift abilities. With his mastery of the sumo stance, Jamal Browner is able to lift weights that are unfathomable to most people. However, many people also claim that sumo deadlifts are easier than conventional. So, these people also doubted Jamal’s strength. However, Jamal has decided to prove them wrong and go for a one-rep max conventional deadlift. This conventional deadlift came out to 435 kilograms (959 pounds), which is a new PR for Jamal.
Jamal Browner proudly shared his newest achievement on Instagram, silencing all the haters which can often be found in the comment section. To make it even more impressive, Jamal completed the lift in a raw manner, using only a lifting belt. The majority of people who are capable of lifting this much weight are unable to do it without the help of lifting straps. However, Jamal did not need them, as his grip strength is off the charts. This comes as a result of perfecting the hook grip through many years of powerlifting.
“Small Pr ?? but happy with how it moved!”
Watch the lift here:
Related: Powerlifter Jamal Browner Deadlifts Mind-Blowing 500-kg (1,102.3-lb) In Training
Apart from silencing the naysayers, Jamal Browner also has some other motivations to improve his conventional deadlift. He has been invited and accepted the invite for the 2023 Giants Live Deadlift World Championships. The competition belongs to a Strongman organization and will take place on September 2nd at the Cardiff International Arena, in Wales. It will feature the greatest deadlifters from the Strongman community, as well as Jamal Browner, who is much smaller and lighter compared to the other competitors.
The goal at the 2023 Giants Live Deadlift World Championships is to break the All-Time World Record, currently in possession of Hafthor Bjornsson. The 2018 WSM champion locked out 501 kilograms (1,104.5 pounds) in 2020. So, If Jamal is successful in doing so, he will receive a lucrative cash prize.
Jamal Browner is not neglecting his powerlifting career, but instead plans on achieving multiple goals at the same time. This year, he has not competed, but he may make an appearance in the near future. Overall, during his seven years as a professional powerlifter, Jamal took part in 16 sanctioned events, winning 11 of them.
Jamal Browner’s Competition PRs
*Jamal set all of his PRs at the 2022 USPA Pro Raw Championships.
Squat: 370 kilograms (815.8 pounds)
Bench Press: 227.5 kilograms (501.6 pounds)
Deadlift: 455 kilograms (1,003 pounds) — U110KG All-Time Raw World Record
Total: 1,052.5 kilograms (2,320.45 pounds) — U110KG All-Time Raw World Record
Related: Powerlifter Jamal Browner Smokes 1,003-lb (455-kg) Raw Deadlift For Two-Rep PR
Jamal Browner’s Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
815.7
501.6
815.7
2320.4
624.65
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
USPA
2022-09-24
Pro Raw Championships
Open
2320.4
624.65
Location
USA-MO
Competition
Pro Raw Championships
Division
Open
Age
27
Equipment
Raw
Class
242.5
Weight
241.2
Squat
733
782.6
815.7
815.7
Bench
463
485
501.6
501.6
Deadlift
925.9
1003.1
-1030.7
1003.1
GLP
127.51
1
USPA
2022-01-15
Hybrid Showdown 4
Open
2182.6
586.34
Location
USA-FL
Competition
Hybrid Showdown 4
Division
Open
Age
27
Equipment
Raw
Class
242.5
Weight
242.5
Squat
738.5
782.6
-815.7
782.6
Bench
451.9
479.5
-501.6
479.5
Deadlift
920.4
-975.5
-975.5
920.4
GLP
119.64
1
WRPF
2021-09-25
The Bucked Up Showdown
Open
2204.6
596.86
Location
USA-MO
Competition
The Bucked Up Showdown
Division
Open
Age
26
Equipment
Raw
Class
242.5
Weight
237.7
Squat
733
804.7
804.7
Bench
429.9
474
-501.6
474
Deadlift
-865.3
925.9
-1003.1
925.9
GLP
121.97
1
WRPF
2021-02-20
Hybrid Showdown III
Open
2204.6
592.27
Location
USA-FL
Competition
Hybrid Showdown III
Division
Open
Age
26
Equipment
Raw
Class
242.5
Weight
242.5
Squat
716.5
766.1
804.7
804.7
Bench
429.9
474
496
496
Deadlift
848.8
903.9
-948
903.9
GLP
120.85
DQ
USPA
2021-01-09
Circle City Super
Open
Location
USA-IN
Competition
Circle City Super
Division
Open
Age
26
Equipment
Raw
Class
275.6
Weight
259.9
Squat
705.5
771.6
771.6
Bench
429.9
-474
474
474
Deadlift
-903.9
1
WRPF
2020-02-01
Hybrid Showdown II
Open
2182.6
589.2
Location
USA-FL
Competition
Hybrid Showdown II
Division
Open
Age
25
Equipment
Raw
Class
242.5
Weight
239.4
Squat
716.5
744.1
771.6
771.6
Bench
-429.9
457.5
-479.5
457.5
Deadlift
870.8
925.9
953.5
971.1
971.1
GLP
120.34
1
USA-UA
2019-08-30
Boss of Bosses 6
Pro Open
2044.8
539.35
Location
USA-CA
Competition
Boss of Bosses 6
Division
Pro Open
Age
24
Equipment
Raw
Class
275.6
Weight
255.1
Squat
700
738.5
749.6
749.6
Bench
418.9
451.9
474
474
Deadlift
821.2
-859.8
-876.3
821.2
GLP
109.56
2
USA-UA
2018-12-15
Hybrid Deadlift Invitational
Open
837.8
225.22
Location
USA-FL
Competition
Hybrid Deadlift Invitational
Division
Open
Age
24
Equipment
Raw
Class
242.5
Weight
242.1
Deadlift
837.8
1
USPA
2018-08-04
North American Championships
Open
1984.2
536.4
Location
USA-GA
Competition
North American Championships
Division
Open
Age
23
Equipment
Raw
Class
242.5
Weight
238.5
Squat
672.4
Bench
446.4
Deadlift
865.3
GLP
109.59
DD
CPU
2017-05-27
Toronto Pro Supershow
Open
Location
Canada-ON
Competition
Toronto Pro Supershow
Division
Open
Age
22
Equipment
Raw
Class
231.5
Weight
230.6
Squat
-606.3
606.3
-639.3
606.3
Bench
385.8
402.3
-413.4
402.3
Deadlift
735.2
777.1
-804.7
777.1
1
NAPF
2017-03-03
Arnold A7 Bar Grip Pro Raw Challenge
Juniors
1813.3
500.77
Location
USA-OH
Competition
Arnold A7 Bar Grip Pro Raw Challenge
Division
Juniors
Age
22
Equipment
Raw
Class
231.5
Weight
226.2
Squat
606.3
633.8
650.4
650.4
Bench
369.3
385.8
-402.3
385.8
Deadlift
700
744.1
777.1
777.1
GLP
102.65
1
NAPF
2017-03-03
Arnold A7 Bar Grip Pro Raw Challenge
Open
1813.3
500.77
Location
USA-OH
Competition
Arnold A7 Bar Grip Pro Raw Challenge
Division
Open
Age
22
Equipment
Raw
Class
231.5
Weight
226.2
Squat
606.3
633.8
650.4
650.4
Bench
369.3
385.8
-402.3
385.8
Deadlift
700
744.1
777.1
777.1
GLP
102.65
5
USAPL
2016-10-13
Raw Nationals
MR-O
1741.6
478.11
Location
USA-GA
Competition
Raw Nationals
Division
MR-O
Age
22
Equipment
Raw
Class
231.5
Weight
229.5
Squat
562.2
595.2
622.8
622.8
Bench
352.7
374.8
396.8
396.8
Deadlift
661.4
694.5
722
722
GLP
97.93
2
USAPL
2016-10-13
Raw Nationals
MR-Jr
1741.6
478.11
Location
USA-GA
Competition
Raw Nationals
Division
MR-Jr
Age
22
Equipment
Raw
Class
231.5
Weight
229.5
Squat
562.2
595.2
622.8
622.8
Bench
352.7
374.8
396.8
396.8
Deadlift
661.4
694.5
722
722
GLP
97.93
1
USAPL
2016-07-23
Border Bash Alabama vs Georgia
MR-Jr
1603.9
441.33
Location
USA-AL
Competition
Border Bash Alabama vs Georgia
Division
MR-Jr
Age
21
Equipment
Raw
Class
231.5
Weight
228.2
Squat
518.1
534.6
556.7
556.7
Bench
352.7
363.8
380.3
380.3
Deadlift
606.3
633.8
666.9
666.9
GLP
90.43
1
USAPL
2016-07-23
Border Bash Alabama vs Georgia
MR-O
1603.9
441.33
Location
USA-AL
Competition
Border Bash Alabama vs Georgia
Division
MR-O
Age
21
Equipment
Raw
Class
231.5
Weight
228.2
Squat
518.1
534.6
556.7
556.7
Bench
352.7
363.8
380.3
380.3
Deadlift
606.3
633.8
666.9
666.9
GLP
90.43
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Jamal Browner will not be able to perform deadlifts with a sumo stance at the 2023 Giants Live Deadlift World Championships. However, he will have permission to use lifting straps and a deadlift suit, but that will be optional. It is not clear what his choice will be, but it is clear that when it comes to raw deadlifts, he is one of the best in the world.
Published: 19 April, 2023 | 10:53 AM EDT
Bodybuilder Joe Mackey Scores 800-lb (362.9-kg) Raw Deadlift For Four-Rep PR
In bodybuilding, the emphasis is placed on developing an aesthetically pleasing physique rather than pure strength, which is not a top priority for most athletes in the sport. However, Joe Mackey is one of those who make a deliberate effort to get the best of both worlds. Boasting a humongous physique, with especially impressive arms, Joe also ranks among the strongest humans to walk the earth. He is not a stranger to impressive feats of strength, with the majority of his notable displays coming on the deadlift. This was the case once again, as Joe shared his newest four-rep PR on Instagram. After loading 800 pounds (362.9 kilograms) on the barbell, Joe Mackey got into position and completed four swift reps with ease.
As per usual, Joe Mackey only used a lifting belt and lifting straps to complete the humongous set. He is also sticking to a conventional stance, which has proven to be his prowess over the years.
“800 lbs flew tonight, the time was a 1.1 second rep”
Watch Joe Mackey’s here:
Related: Off Season Muscle Growth — Here’s What’s In Bodybuilder Joe Mackey’s Grocery Cart
Joe Mackey’s deadlift abilities have always been mind-blowing, especially among bodybuilders. It seems that no one in the history of bodybuilding has ever deadlifted as much as him, having locked out 910 pounds (412.7 kilograms) in January. However, Joe is aiming to become the first bodybuilder to deadlift 1,000 pounds (453.6 kilograms) as well.
In order to achieve the mind-blowing 1,000-pound (453.6-kilogram) deadlift, Joe Mackey sought help from fellow strength and bodybuilding enthusiast, Larry Wheels. With Wheels guiding him through the process, Joe Mackey hopes to shatter all limits. He has already shown improvement with this 800-pound (362.9-kilogram) four-rep PR, but there will be more to come.
Despite dedicating a lot of time towards improving his deadlifting abilities over the course of the past year, Joe Mackey has not neglected his bodybuilding career either. He put up two impressive performances at the end of 2022. The first one was a fifth-place finish at the 2022 IFBB Tampa Pro, with a ninth-place finish at the 2022 IFBB Texas Pro as well.
Related: Bodybuilder Joe Mackey Shows Off Insanely Shredded Physique Ahead Of 2022 IFBB Tampa & Texas Pro
Joe Mackey is doing everything in his power to get closer to four digits on the deadlift. He keeps a strict diet, with occasional massive cheat meals. In addition, Joe pushes his boundaries on other exercises. One of those is the Hack Squat, having recently performed five reps with 449 kilograms (990 pounds).
It is currently not clear when Joe Mackey will compete again or if he plans on attempting a new deadlift PR anytime soon. Nevertheless, it is apparent that he is making good progress toward his goal. Therefore, any goals he may have are certainly achievable.
Published: 15 April, 2023 | 1:47 PM EDT
Powerlifter Gregory Johnson (93KG) Hits a 371.5-kg (819-lb) IPF Deadlift World Record at 2022 IPF Equipped Worlds
The 2022 IPF World Equipped Open Powerlifting Championships began on November 14th and will conclude on November 20th in Viborg, Denmark. Lasting an entire week, this competition gathered all of the best powerlifters from each division, one of which was Gregory Johnson, who had put on a spectacular performance with his incredible strength and stamina….
Larry Wheels Explains The Biggest Deadlift Mistake… And How Fixing It Made Him A Lifting Beast
“One of the biggest mistakes I made when I first started work with coach Gaglione was I wouldn’t set my back position before I lifted. I had a bad habit of yanking the weight off the ground when I lifted as a teenager… Before I got any coaching in the deadlift, I was so focused on my floor speed; I never actually got tight and my back would round when pulling off the floor.”
You can see his full post and explanation in the post below:
RELATED: Larry Wheels Discusses “Healthier Approach” To PEDs: ‘I’m Trying My Best To Send The Right Message To Those Using’
For many newcomers, the deadlift can be one of the more intimidating exercises to perform. Or, for those more cocky, they can see it as a simple maneuver – you just pull the weight off the floor, right?
But performing a perfect deadlift is far more complex than it may seem. It’s also a powerful compound exercise making it worthy of the popularity and praise it receives as a bodybuilding, powerlifting, and strongman staple. Correct posture, controlling your core, and ensuring that you push your feet through the floor is essential. All of this must be done without becoming too tense and over-focusing on form and psyching yourself out.
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ABOVE: Larry Wheels breaks down his worst ever lifting injury in our exclusive Geneartion Iron interview.
Larry Wheels goes into surprising detail (for an Instagram post at least) explaining how bracing properly before a lift is essential for optimizing the deadlift. It’s what separates a good lifter from an elite lifter. It’s the kind of advice that was a game changer for Wheels – and likely helped him rise up to the hardcore lifter we know today.
Larry Wheels breaks down how any aspiring lifter can try along at home:
“This may sound confusing at first yet you can try yourself at home.
Find your hip bones And place one hand there
Then find the bottom your rib cage.. the big fellas may need to do a little digging lol
Arch your back and notice the distance increases
Round over and you will notice the distance gets shorter
Now find that middle ground
This is a great way to learn how to position your back properly which is extremely important in both the squat and the deadlift”
The kind of advice for positioning your back properly that Larry Wheels gives here is a very helpful alternative to trying to find your middle position in the mirror. Different body types, shapes, and sizes all have a different “neutral” – making finding the position challenging until you’ve mastered it for yourself.
Ultimately, this is what is best about Larry Wheel’s post and advice. It’s one coming from experience and admitting past mistakes – rather than a generic catch all instruction manual that you can often find online. By making spine alignment more personal to his experience – and sharing tips on making it personal for anyone watching – Wheels proves that a few “secrets” to better lifts really do exist.
You can review his full post and breakdown of deadlift back and spine alignment above. And make sure to stick around the Generation Iron Fitness Network for news and updates on all things bodybuilding, fitness, and strength sports.
Larry Wheels Sets New PR With Massive 930Lb Deadlift Triple
Larry Wheels crushes new PR with deadlift triple.
It looks like Larry Wheels has done it again as he smashes a new personal record. The popular strength athlete was able to perform a 930lb deadlift triple for another PR. What makes the feat even more impressive is that Larry Wheels did so at a 275lb weight.
Planning to compete in Middle East, Strongest Man Larry Wheels is hard at work in the gym. As always, the popular strength athlete is pushing his limits, hoping to gain an edge in one of his biggest strongman competitions to date. The event is set to take place at the end of August in Dubai. That leaves Larry three more months until the competition. That should be plenty of time for him to build a great deal of strength and cement himself as one of the favorites at the show.
Larry Wheels is no stranger to breaking PR’s. His new goal is to deadlift 1000lbs, and he’s well on his way to achieving that milestone. Along his journey to deadlift 1000, Larry is utilizing different methods of training to build his strength. That includes performing a deadlift triple.
In one of his most recent trainings videos, Larry Wheels deadlifted 930lbs, this time for a triple. Larry is no stranger to deadlifting over 900lbs, but this time seems even more impressive, especially since he was able to do so in a conventional deadlifting stance. The sumo stance, which would have allowed Larry to get more leverage into the lift, isn’t allowed in strongman competitions. Therefore, Larry had to perform the movement in a more traditional fashion.
Whether it be sumo or conventional, Larry Wheels was able to showcase his massive strength in his most recent deadlifting feat.
930lb deadlift x 3 reps PRAt 275lb body weight
Larry Wheels performed the lift with equipment including a deadlift suit, a belt, and straps. His intense training and his intentions show that Larry is in this for the long haul. Not only does he want to win Middle East Strongest Man, but he also wants to go on to compete at the World Strongest Man and World Ultimate strongman competitions. He has high hopes and believes he can win top honors at both competitions. Whether that can be accomplished is still yet to be seen. But if there’s one thing that’s certain about Larry is that he’ll give it his all in order to achieve his goal.
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Best Deadlift Socks For Weightlifting & Powerlifts (Updated 2022)
These best socks for deadlifting are great for those weightlifting and powerlifting needs offering great support and compression.
When it comes to big lifts, the deadlift is a must and definite favorite of many bodybuilders, strongmen, and high-performance athletes and deadlift socks are what you need to see great gains. A beastly lift that tests strength, power, and overall body mass, this lift is not only a staple in the powerlifting world but also in many peoples’ training routines.
The downside to this exercise is that proper form requires you to keep the bar as close to you as possible which can be problematic when it comes to suffering from abrasions that this can cause. And with this exercise being so useful for building gains, that protection is so important.
We’ve put together a list of the Best Deadlift Socks for 2022 so you can have the best support and compression for those weightlifting needs. Powerlifting socks are perfect for protecting your shins against the barbell and can greatly affect your lifting output for serious gains.
Best Deadlift Socks For 2022
Best Deadlift Socks Overall
The best deadlift socks will be of quality material and offer comfort and durability to withstand any repeated abuse from lifting. They will also offer support and protection against scraping as you lift big weight.
SBD Deadlift Socks
SBD offers these premium deadlift socks to cover the shin to assist with any pulling movements. This custom sock is designed to cover the shin without turnover and is manufactured with a tight knit from durable synthetic fiber to offer a high quality product to protect your shins from hitting the bar. Breathable, comfortable, and fitted for training and competitive use, these deadlift socks are manufactured in Great Britain and are USAPL, IPF, and USPA compliant.
SBD Deadlift Socks are premium long socks designed to protect your shins and offer support for any pulling movements.
Pros
High quality, breathable, and comfortable while being competition compliant
The tight knit and quality material provides for durability
From a reputable company in SBD
Cons
Only available directly through their website
Price: $19.50
Check out our individual review for SBD Deadlift Socks here!
Best Deadlift Socks For Compression
Deadlift socks can offer compression to help you feel more supported and provide for a snug fit. This will give you more confidence in your lower half as you look to lift that massive weight.
Hoplite Premium Lifting Compression Socks
Providing great protection are the Hoplite Lifting Compression Socks. Built to support and protect any tough workout, these socks offer graduated compression to stabilize the muscles, reduce fatigue and lessen impact. Offering breathability for coolness and knit in special areas to prevent scraping, these dense padded socks will provide that much needed protection but also plenty of comfort to really take on any big lift. Easy to take on and off, they provide great compression to increase blood flow and circulation making these a top choice for compression.
Hoplite Premium Lifting Socks are built for support and protection with gradual compression for all your lifting needs.
Pros
These provide for great compression to offer comfort and increased circulation
Still breathable and with added protection, these are nice and supportive
Cons
Protection lacks a little and the fit is slightly loose
Durability comes into question after a few uses as well
Price: $21.99
Best Deadlift Socks For Bodybuilding
Bodybuilders should feel comfortable in knowing that good fitness equipment exists to really beef up their workouts. Deadlifting socks and those socks for weightlifting can greatly influence gains as you seek that shredded aesthetic.
MOXY Premium Deadlift Helix Fitness Knee-High Socks
MOXY brings these premium deadlift socks to the table offering great support for any impact. Premium arch support and ventilating mesh allow for comfort and breathability, while an extra cushion added from mid-calf to the knee ensures optimal protection from any bumping of the bar. The HELIX design is made from hexagons to maximize the stitching for durability and that added level of protection. High quality and guaranteed lifelong durability, these socks are truly great for impact and those tough lifts.
MOXY Premium Deadlift Helix Fitness Knee-High Socks offer premium arch-support and extra cushioning from your mid-calf to your knee for comfort and durability.
Pros
Ventilated and breathable
Added cushion for comfort and protection
The HELIX design is unique in how it works for deadlifting socks
Cons
The extra padding could be better as advertised
They are slightly higher in price than the others
Price: $52.50
Best Deadlift Socks For Performance
When it comes to performance, you want the best working for you and all your goals. Achieving PRs and feeling good about your results requires the utmost care for your body and deadlift socks will provide for that comfort and support when lifting big.
TrendWell Elite Athletic Socks
TrendWell Elite Athletic Socks are designed to enhance performance in all sports or workouts. The arch and ankle support provide for comfort and the breathable mesh wicks moisture away to offer odor and blister control. Designed with durability in mind, these will hold strong through whatever sport or workout you put yourself through. Supportive and strong yet flexible, these are a great pair of socks to bring your performance to the next level.
TrendWell Elite Athletic Socks offer targeted gradual compression to reduce muscle fatigue and boost your performance for the best results.
Pros
Great for performance for being comfortable and breathable
Offer solid support for stability
Flexible and versatile
Cons
The fabric is thin so durability comes into question with this pair
Price: $12.97
Benefits Of Deadlifting Socks
The best deadlifting socks will greatly affect your lifting ability and allow you to feel more comfortable especially when under so much weight. The right powerlifting socks will enhance those big three lifts and also offer support and compression for increased comfort.
Benefits of deadlift socks include:
Prevents scraping and bruising: Protect your shins against the rough barbell when deadlifting close to your body. Proper form forces you to keep that barbell close to your shins which can cause bleeding and socks can help alleviate this problem.
Good arch support: Give your feet good support for better balance and overall comfort when lifting such big weight.
Absorb sweat and provide ventilation: Give yourself room to breathe during those grueling workouts with nice ventilation and good sweat absorption.
Good compression for increased lifting confidence: With a nice, snug fit, you can increase confidence and feel more comfortable lifting such big weight (1).
Why Powerlifting Socks & Lifting Socks For Weightlifting Matter
Deadlifting socks matter because they can give you support and comfort for those big lifts, especially the deadlift. With proper form, the bar tends to rub against your shins as you keep it close to your body. Unfortunately, this causes scraping and unwanted pain that you just don’t really need. Deadlifting socks can protect you so you don’t suffer from bleeding and those annoying scrapes. They also can provide good grip for your feet to provide for a more grounded, more stable lift as you will feel more balanced and supported. When lifting big weight and seeing PRs, you want the best to see those gains.
How We Choose
Choosing this list of the best deadlifting socks was important because these can greatly affect your training and overall performance. Powerlifting socks and those socks for weightlifting should be made of great material that is comfortable and versatile as you seek the best for your goals. We focus heavily on the durability as well because you want to get used to a pair that can really help.
We also look at compression and support since these two factors will increase your confidence especially when you’re under so much weight. Of course, price matters and these options can get expensive. Looking at those affordable options are important and can save you stress and money.
FAQ Section
What is the best pair of deadlifting socks?
SBD Deadlift Socks. These deadlifting socks offer protection to cover the shin to assist with any pulling movements. This custom sock is designed to cover the shin without turnover and is manufactured with a tight knit from durable synthetic fiber to offer a high quality product to protect your shins from hitting the bar.
What should I look for in deadlifting socks and those socks for weightlifting?
You should look for comfort, versatility, and support. You want the most comfort possible especially when under so much weight but also the versatility for these to be used for other exercises. The added support will allow you to thrive and lift that big weight for PRs.
Are deadlifting socks necessary?
Deadlifting socks are not necessary but they can greatly affect how you lift. When it comes to the deadlift, the bar can cause scraping and unwanted pain on your shins so the added protection is nice. Also, having support and comfort is huge when it comes to lifting and pushing your body to the limit.
Wrap Up
When looking to enhance your goals and really elevate performance in the gym, certain equipment can really help get you there. Deadlift socks provide for protection and comfort while also allowing you to perform the deadlift to peak capacity, really reaping the benefits of that great exercise. These best deadlift socks can really help get you to where you want to be and are worth checking out. Look into a quality pair of deadlift socks today and see your performance take off.
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References
Armstrong, S.; Till, E.; Maloney, S.; Harris, G. (2015). “Compression Socks and Functional Recovery Following Marathon Running”. (source)
Danny Grigsby Hits The Heaviest Raw Deadlift of 465 kg (1025 lbs) In Powerlifting History
Danny Grigsby is known for dominating the deadlifts in the 125 kg weight class. However, he has now gone even further and posted the heaviest raw deadlift in the history of powerlifting. Danny competed in the 2022 USPA Virginia Beach Classic 2 event, which took place on March 26th, 2022, in Virginia. He deadlifted 465…
Various Ways To Grip The Deadlift & How They Differ
Mix up your deadlift with different grips, each unique in their own way.
When it comes to the deadlift, how often do you change up your grip? Most likely never, or at the very least, rarely. It’s nobody’s fault. We get comfortable with a grip, especially with a lift as heavy as the deadlift, and refuse to change given that we continue to lift big weight.
However, for those looking to change up their deadlift grip and really elevate those gains, knowing what different options are out there can make or break those gains for the better. Each grip targets the lift in a unique way to give ourselves that added benefit of increased growth and constant muscle confusion to never stop said growth.
The deadlift is one of those beastly exercises, testing not only our sheer strength but also mental will as we look to be the absolute best we can be. While there are all sorts of equipment and gear we can use, like deadlift socks or a weightlifting belt, when it comes down to the deadlift and your respective grip, nothing beats the connection your hands have on the bar. As the only point of contact, you want to be sure this will only enhance your gains so you see the best results possible.
Let’s take a look at various deadlift grips and see what makes each of these unique. By knowing how to do each grip, while also knowing what benefits they have, you can greatly enhance this monster lift in the deadlift so you see the best gains possible.
Benefits Of The Deadlift
Before we jump into these deadlift grips, let’s do a quick recap on some of the benefits of the deadlift. What you will find is this lift is something to test real strength and mental will and isn’t for those just out for a casual lift. Sure, you can put light weight and still see progress, but for the serious lifters, it’s all about lifting as much weight as possible. However, the deadlift must be done in a safe and effective way to avoid injury.
Benefits of the deadlift include:
Increased back strength: Building those muscles and overall muscle mass is important for this works to allow us better support and stability when it comes to pulling movements and also better postural support.
Enhanced lower body muscle growth: For those looking to build their lower body, the deadlift will work your quads, hamstrings, and glutes and can give you a more grounded and supported feel.
Better power: With the increased lower body growth, and the explosive nature of the deadlift, what you will find is that your power output will increase greatly (1).
Better grip strength: With so much weight on the bar and you needing to properly grip this exercise, you will find your grip will improve when it comes to other exercises and more functional movements (2).
Related: Engineering the Perfect Deadlift
Why Grip Matters
Grip matters because without a good grip, your lift is uncomfortable. And by uncomfortable we don’t mean not relaxing or not fun. We mean that you can seriously hurt yourself, or your gains, by not actually caring enough about grip. Your hands are the principle point of contact to the bar and you must take advantage of this in order to see the best gains possible.
The right grip is also important because it does matter how much you lift. The more weight on the bar, the more secure of a grip you need in order to actually get that weight up. With a focus on grip, you will most certainly find success with this lift.
Various Ways To Grip The Deadlift
Now, let’s get into these various grips. You may find one on here that you wish to explore further and ultimately, unlock some gains you may have been missing.
Traditional or Overhand Grip
This is a very common grip and one that is useful as you try to improve your overall grip strength. Great for keeping everything symmetrical, this allows you to build better grip and will fix any imbalances that can arise. Most likely, this is the grip you have been using for everything, and we don’t blame you, for it is the standard.
Mixed Grip
A mixed grip is an interesting grip but one that is very easy to transition to from the normal overhand grip. Simply flip one hand under the bar so you grab it with your palm facing up. Leave your other hand with an overhand grip over the bar. You will find you can lift a bit more weight this way since the bar is supported from underneath.
Snatch Grip
The snatch grip will see you with a grip very similar to the snatch exercise. Your hands will be a bit wider and the benefit of this is that you get more of the back involved, especially the upper back. This is a good one to try if you are feeling adventurous and can help boost your snatch exercise at the same time.
A very strong grip position, you will find the hook grip is something to take advantage of as you try to lift heavy weight in a safe way while avoiding any unwanted imbalances. The trick here is to place you thumb between the bar and your fingertips, giving this a more solid feel and supported hold.
Using Lifting Straps
While using weightlifting straps may not count as your traditional grip, this piece of equipment is a must have in your gym bag if you are a constant deadlifter. What you will find is that lifting straps can enhance grip, assist with heavy lifts, reduce injury with extra support, and provide comfort when lifting such big weight. Definitely look into a quality pair of lifting straps if you feel the deadlift is your go-to exercise.
Wrap Up
The deadlift is one of those exercises we love to perform but we don’t always think about our grip and how it can affect us. Putting an emphasis on changing form and allowing ourselves the opportunity to see better gains is all that matters. Mix up your grip and see if this changes the way you deadlift today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Thompson, B.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
How To Improve Your Deadlift With The Right Deadlift Socks
The right deadlift socks can improve your deadlift for serious gains.
For those of us who deadlift, we know what this exercise can do for all our gains, however, we may not realize the benefit that deadlift socks have over our overall deadlift performance. With the right approach to deadlifting and having the necessary equipment, we can better tackle any workout with the deadlift and only see the best gains possible.
When we deadlift, how often do we scrape our shins or feel not as supported as we may like? Here is where deadlift socks come into play. As great lifting accessories to put into your gym bag, a quality pair of deadlift socks has the ability to transform your gains by protecting and supporting your legs for only the best deadlift gains possible.
Let’s take a look at the deadlift and see what makes this exercise so great. We’ll dive into what it is and why people perform it, what muscles get worked with it, the great benefits associated with it, and how deadlift socks can improve all those deadlift wants and needs.
What Is The Deadlift Known For?
The barbell deadlift is one of those exercises perfect for building back and lower body strength and is a top compound exercise for your posterior chain routine. As a seriously effective exercise, this requires the utmost diligence when it comes to form and preventing serious injury. This exercise is great for those looking to increase strength and size, but also for those who want to put an emphasis on power, explosivity, and increased stability (1). The nice part is you can perform this with an overhand grip or mixed grip.
With many deadlift variations, like the Romanian deadlift, trap bar deadlift, or sumo deadlift, what you will find is the deadlift tends to be a staple in many workouts for bodybuilders, powerlifters, and everyday lifters looking to see the best gains possible. It is incredibly important to use lifting accessories like weightlifting belts and deadlift socks for the load you take on with this lift is immense. But with proper care, you can better tackle those conventional deadlift gains in no time.
Some variations of the deadlift include:
Related: Different Types Of Deadlifts You Should Be Doing
Muscles Worked
There are many muscles worked with the conventional deadlift but mainly this will work your back muscles and those lower body muscles, like your quads, hamstrings, and gluteus maximus. Other more secondary muscles that get work done are your traps, lats, and abdominal muscles, with the core being a driving force for stability to tackle that one rep max and heavier lifts.
Benefits Of The Deadlift
The benefits of the deadlift are hard to ignore and by knowing what this can do, you will most certainly want to put this into your workouts for the best gains possible. Plus, you won’t be disappointed by the results or the amount of weight you can lift with the deadlift.
Benefits of the deadlift include:
Increased back strength: Building those muscles and overall muscle mass is important for this works to allow us better support and stability when it comes to pulling movements and also better postural support.
Enhanced lower body muscle growth: For those looking to build their lower body, the deadlift will work your quads, hamstrings, and glutes and can give you a more grounded and supported feel.
Better power: With the increased lower body growth, and the explosive nature of the deadlift, what you will find is that your power output will increase greatly (2).
Better grip strength: With so much weight on the bar and you needing to properly grip this exercise, you will find your grip will improve when it comes to other exercises and more functional movements (3).
These are just a few of the many benefits the deadlift can provide for strength athletes, but overall, this exercise is one that works to boost those sports specific and more functional movements.
How To Perform It
Here are the steps for performing the deadlift exercise with the proper deadlift form to prevent unwanted soreness and not risk injury:
Begin with your feet shoulder-width apart and in a standing position. Your knees should be slightly bent and the bar just outside the legs. You can use a double overhand grip or mixed grip.
Hinge at the hips and as you straighten your legs, keep the bar close to your body. Be sure your overhand grip or mixed grip is firm on the bar.
As the bar approaches just above the knee and your arms straighten, keep a straight back and rest on your thighs.
To return to the ground, slowly lean forward from the hips and bend your knees slightly to get back to the starting position.
Repeat for your desired number of sets and reps.
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What Are Deadlift Socks?
Deadlift socks are a lifting accessory worn during the conventional deadlifts, and variations like the sumo deadlift as well, to prevent scraping and unwanted pain while also supporting your exercise as a whole. These are great to have in your gym bag and will benefit your deadlift immensely as you seek to elevate training or your one rep max.
Related: The Differences Between the Squat and Deadlift
Benefits Of Deadlift Socks For Improving Your Deadlift
The benefits of using deadlift socks for your workouts are undeniable in how they protect and support you during a standard deadlift. Benefits of deadlift socks include:
Protect against scrapes and bruising: These can protect your shins from cuts and scrapes since the bar is so close to your body. Eliminating unwanted pain is the number of one thing you need most when deadlifting so you can be as comfortable as possible when lifting heavier weights.
Absorb sweat: They can also absorb sweat but provide for nice ventilation so you perform the deadlift better and don’t find yourself uncomfortable.
Nice compression: A snug fit and more compression will give you that more supported feel while also increasing your confidence with more weight on the bar (4).
Better arch support: Provide better balance and comfort to lift as much weight as you can with as little stress and strain on your feet.
Check out our list of the Best Deadlift Socks for the best protection and support when lifting heavier weights!
Wrap Up
Performing the deadlift is a grueling exercise, but what you will find is that deadlift socks can make this exercise as easy as possible. With a great lifting accessory in your gym bag, you never have to worry again about poor form, lack of confidence, or discomfort when under so much weight with the deadlift. Give yourself the best chance at success and really work to alleviate any deadlift fears with a quality pair of deadlift socks. Able to improve strength, power, and stability, the deadlift is one to definitely put into your routine.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Bird, S.; et al. (2010). “Exploring the Deadlift”. (source)
Thompson, B.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
Armstrong, S.; Till, E.; Maloney, S.; Harris, G. (2015). “Compression Socks and Functional Recovery Following Marathon Running”. (source)
Promoting Back Health With The Dumbbell Deadlift
The Influence of the Deadlift on Overall Health
When it comes to fundamental resistance exercises, the deadlift is up there as one of the most essential.
For so many individuals, the back can be problematic – specifically the lower back. Pain is a fairly common occurrence which often result from weakness across a number of posterior chain muscles.
Often these vital posterior chain muscles are underused and neglected in day-to-day life and also during strength training.
In addition to this, sitting for prolonged periods and poor posture can contribute further to back problems and pain.
The deadlift effectively recruits and develops all muscles of the posterior chain – from the calves in the leg, right up to the traps in the upper back – and effectively reduce low back pain (1).
The deadlift places the greatest load on the lower back, glutes and hamstrings but requires a large degree of core engagement too (2).
Effectively strengthening all of these muscles and building lower back resilience can help to improve posture, reduce pain and eliminate problems.
The Benefit of Conjugate Training
Most individuals concentrate on conventional strength training which involves using a select number of heavy compound exercises to develop performance and enhance health.
While this method undoubtedly reaps reward in terms of strength and size gains, it may lead to over development of specific muscle groups and consequently lead to imbalances.
Research has suggested that muscle imbalances can increase the risk of sustaining an injury (3) – something that we all want to avoid.
There will undoubtedly be times in your training journey where it will be necessary to change your training styles and exercise selections.
For example, it may be necessary to do this as a method of working around an injury or for moving beyond a strength plateau.
One highly effective training method is conjugate training which incorporates an array of different exercises and styles in order to develop a more-rounded physique.
The varied nature of the workouts not only means that strength levels continue to rise but also that the risk of injury is substantially lower and promotes longevity.
Building Power with the Dumbbell Deadlift
A number of deadlift variations do put a lot of stress on the lower back, however, it is possible to save your back with dumbbell deadlifts.
The dumbbell deadlift is one of the greatest conjugate exercises around which has made a re-emergence in recent times having being made popular back in the 80’s.
Most recently, powerlifter and strongman Nick Best posted a training video on Instagram in which he pulls a 150 pound dumbbell deadlift.
It is no coincidence that Nick Best uses these methods and has won a powerlifting championship and still competes in World’s Strongest Man competitions – all while being over the age of 40.
When it comes to the dumbbell deadlift, many individuals view it as inferior to the barbell deadlift and believe that it is really for novices and lightweights.
However, the dumbbell deadlift and conjugate training have successfully been used over the years to successfully train both strongmen and powerlifters.
Many hardcore gyms have a range of heavy dumbbells (range up to as much as 250 pounds!) to make the dumbbell deadlift an extremely challenging, yet rewarding, exercise.
The dumbbell deadlift works particularly well as a finisher at the end of a tough leg workout – either singles or for reps.
Not only will you efficiently be building strength, it is also a fun way to end a session. In addition, if you have a training buddy, it can also provide some friendly competition to push you further.
Developing Range of Motion Through Dumbbell Deadlifts
Conjugate training exercises tend to work through a larger range of motion in comparison to traditional strength exercises.
Because the range is increased significantly, the weight that is being used should be reduced accordingly.
Avoid making the mistake of using the same amount of weight as you would with traditional training as this may lead to deviations in form and consequent injury.
The extended range of motion will not only improve strength (4) but will also promote joint health and prevent muscle tightness.
The dumbbell deadlift specifically will increase the strength and flexibility of the glutes, hamstrings and hips which are areas that typically tighten up with traditional style workouts.
There are two common methods of completing the dumbbell deadlift; either from a dead start or from the hang position.
The hang position is best when completing Romanian deadlifts which is a great variation that really hits the hamstrings hard.
To maximize the stress placed on the hamstrings, the legs should be kept relatively straight throughout the entirety of the exercise.
Remember to drive the chest up and engage all core musculature in order to prevent the back from rounding and protect the spine from injury.
Meanwhile, the dead start method involves an extended range of motion as the dumbbells must be pulled from and returned to the floor with each rep.
A conventional barbell deadlift will start with the bar at approximately shin-height as the weight plates lift the bar off the floor.
The dumbbells however will start down just above the ankles and force the performer to drop significantly deeper in order to to pick up the weight.
This extended range effectively targets the oblique muscles, glutes and hip musculature to a greater degree.
For true conjugate training, look to increase the range of motion as far as possible. It is possible to manipulate this by utilizing a number of different methods.
For example, create a deficit by standing on weight plates, utilize rep tempo variations or even consider looping mini-bands around the dumbbells and the ankles.
How to Perform the Dumbbell Deadlift
In addition to the clear range of motion differences between the two exercises, the positioning of the load is also different.
For the barbell deadlift, the load is placed to the front of the body whereas during the dumbbell deadlift, the weights are held in both hands and are positioned to the sides of the body.
Therefore, when performing the dumbbell deadlift, start by assuming a hip-width stance and place the dumbbells on the floor just outside the feet.
Push the chest up and pull the shoulder blades together before pushing the hips backwards and bending at the knees to bring you down toward the floor.
In this position, the hips should be higher than the knees and the back should remain flat.
Grip the dumbbells hard and ensure that the core is still engaged. Then, drive hard through your heels and rise up to standing, keeping the dumbbells tight to the body throughout.
Ensure you squeeze the glutes together tightly at the top of the movement. Reverse the entire movement so that the dumbbells return to the floor.
Dumbbell Deadlift Finishers
As mentioned, the dumbbell deadlift is a superb way to finish a workout. The following two finishers can easily be applied to the majority of strength-based training programs.
1) Max Effort (Deadlift) – 2 heavy sets of 20 reps
On training days which involve heavy barbell deadlifts, look to complete this finisher to hit the lower back and hamstrings.
There is little point in performing the exact same movement once again, therefore ensure that you use the RDL style with this finisher and not the dead start.
2) Max Effort (Squat) – 2 heavy sets of 10 reps (or less)
On training days involving heavy barbell squats, add in sets of heavy dumbbell deadlifts with a weight up to as much as 150 pounds.
If you are going heavier than 150 pounds, look to lessen the total number of reps to keep the risk of injury minimal and maintain form.
Sample Conjugate Training Program Using Dumbbell Deadlifts
Incorporating the dumbbell deadlift does not have to complicated. Here is how your max effort sessions for both the squat and deadlift may look.
Max Effort (Squat)
Exercise
Sets x Reps
Barbell Squat
5 sets / Working up to 1 Rep Max
Dumbbell Lunge
4 x 6 – 8
Banded Hamstring Curls
3 x 12 – 15
Ab Wheel Rollouts
3 x 12 – 15
Dumbbell Deadlift (Conventional)
2 x