Tag: deadlift
The 6 Best Strength Building Exercises You’re Not Doing
6 Greatest Exercises To Build Strength
With the advancement and mainstreaming of machines in the gyms around the world, people tend to stick to exercises they’re comfortable doing. The sad news is, strength gains lie outside your comfort zone.
If you want to improve on your strength, you’ll have to give up the isolation exercises for compound (multi-joint) lifts. Performing the exercises mentioned in the article will take your strength gains to a whole new level.
Clean and Press
When was the last time you performed the clean and presses or saw someone perform then in your gym? Lifting weights off the floor and over your head is a badass way of putting your brute strength at the display.
The clean and press consist of two main movements. The first part entails lifting the barbell off the floor and to your shoulder level. In the second movement, you need to push the weight overhead. Return to the starting position with a slow and controlled movement, and repeat for the recommended reps.
Deadlifts
Many people prefer using machines or doing rowing exercises in place of the deadlifts for convenience. The deadlifts should be a staple in your back workouts. An effective back workout should be as brutal (if not more) as an annihilating leg workout.
The deadlifts are a full-body exercise and are fantastic for building overall strength. Keep your chest up, back arched, and drive through the heels, knees, and hips to move the weight upward.
Farmer’s Walk
There’s a reason why the farmer’s walk (or a similar exercise) is a part of almost every strongman meet. Walking around while holding onto heavyweights will not only improve your strength but will also help in putting on muscle mass.
Set a one-minute timer and grab the heaviest pair of dumbbells you can find. You can add variations to the farmer’s walk by using a barbell or weight plates in place of the dumbbells.
Bench Press
The bench press is one of the best exercises to improve your pushing strength. The exercise can also help in developing your pectoral muscle size. With all the exercises listed in the article, your priority should be to learn the correct form of doing them rather than going after the heavier weights.
Keep your elbows pointing inwards while performing the bench press to reduce the chances of an injury. Most people expose themselves to a pec or shoulder blade tear by flaring out their elbows too wide.
Rack Pulls
The rack pulls are an incredibly effective but underutilized lift. The rack pulls are a modified version of the deadlifts where the bottom half of the movement is omitted. Lifting the barbell with a limited range of motion will put all the tension on your lats and will help in building strength.
While performing the exercise, most people make the mistake of bouncing the barbell off the rack. By using the momentum you’re leaving gains on the table by reducing the already limited range of motion of the lift.
Squats
Squats shouldn’t come as a surprise on this list. The big 3’s – deadlifts, bench press, and squats – are the compound exercises you shouldn’t skip at any cost if your goal is to build strength and muscle mass.
If you’re a beginner, start by performing easier versions of the exercises like the smith machine squats or dumbbell deadlifts and gradually progress onto the advanced versions with heavier weights.
Who is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Grammy-Award Winning Artist Adele Says She Can Deadlift 160 Pounds
Adele shared some fitness achievements during a recent interview with Oprah Winfrey.
Adele has put together an incredible career in music that has spanned many years. She has won 15 Grammy’s and might not be done adding to that total. Adele recently released an album entitled “30” and promoted it during a performance during a CBS Special. The “One Night Only” event took place in Los Angeles. This is also where Adele sat down for an interview with Oprah Winfrey.
During the interview, the two discussed Adele’s incredible transformation where she has lost 100 pounds over the last two years. Adele spoke on the transformation and explained how her anxiety and overall mindset led to making some changes.
“I had the most terrifying anxiety attacks…paralyzed me completely.”
Over the last two years, Adele has put in some serious work in the gym and it is only natural to wonder what she has been lifting. Adele admitted that she was able to deadlift 160 pounds at her peak.
This was not her starting weight however. She admitted to putting in time at the Heart & Hustle gym in Los Angeles. Here, she was able to focus on training the right away and regaining the right mindset to do so.
During the interview, Adele explained how she did not begin this transformation to lose the weight initially. It was mostly about getting back in the right headspace. She said that going to the gym and working out added discipline and structure to her day-to-day life. Once she was in the swing of it all, it was just another routine to get into and results came quickly.
Adele did not follow a strict diet during her transformation. She was not too concerned with following a particular diet and often indulged in comfort food. This includes Chinese food, which she admitted to having the previous day before the event. Along with weight lifting, Adele confirms that she is a good boxer and that this was her preferred method of cardio.
Adele burst onto the scene in 2011 after releasing “21,” which was her second studio album. This took her career to the next level and it is still incredibly successful today. Adele continues to be one of the biggest names in music with a net worth close to $200 million.
Adele has been an inspiration to many and has done so in many ways. Her recent weight loss is just another amazing feat to add to the list.
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5 Ways To Improve Your Grip & Deadlift More Than Larry Wheels
You are only as strong as your grip strength.
There comes a day in every lifter’s life when he is handed a stuck jar to open. And then there comes a day when you run out of excuses to defend your poor grip strength – “I just washed my hands,” “The jar lid is greasy,” or “I am neither your butler nor Larry Wheels” only work for so long. No matter how hard you try to save face, people will eventually look into your eyes and see your sorry soul.
The day your grip strength starts becoming a problem in your workouts is the day you have entered the pro territory. As you gain experience, get stronger, and lift heavier, your grip might start giving out at knee level while deadlifting.
Also, Check-Out: Deadlift – Exercise Guide
A grip failure while deadlifting should bring you both – joy and sorrow.
You should be joyous because you are finally strong enough to have a grip problem and sorrowful because it takes time to build grip strength – meaning you will be stuck on a plateau for a while.
If your grip gives up before your target muscle, know that you are getting stronger. It is also one of the most common yet unspoken phenomenons in the fitness industry.
The Instagram fitness celebrity you see deadlifting 585lbs will tell you the importance of wearing a weightlifting belt and using lifting straps, but they will never tell you the role of grip strength in a deadlift. We do not mean this in the sense that they are trying to hide something. The truth is – talking about grip strength is not sexy enough for Instagram.
If you want to improve your physique, you need to work on every aspect – from muscle composition and symmetry to grip strength.
You might be able to add to your deadlift by using lifting accessories like straps, but your grip will eventually become the limiting factor.
https://www.instagram.com/p/CG7-ISepG0Y/
Breaking Down Grip Strength
To begin with, grip strength is not limited to hand strength. It includes everything from the muscle near the elbow down to your fingertips. Fun Trivia: 35 forearm and hand muscles are involved in moving the fingers.
The majority of muscles used during grip work begin between the elbow and upper portions of the forearm bones (ulna and radius) and go down into the thumb or fingers (phalanges).
On top of this, the scope of grip strength extends far beyond deadlifts. It is required for almost every physical activity and more so for every sport. Doing laundry, driving a car, wrestling, playing badminton, cricket, golf, and tennis; all need good grip strength.
Grip Strength Has More To It Than Meets The Eye
In 2015, the international Prospective Urban and Rural Epidemiological (Puree) researched 140,000 adults over four years and found that there is a significant relationship between a decrease in grip strength and an increase in the risk of cardiovascular disease
A paper published in the American Journal of Preventive Medicine conducted in 2015 concluded that people with a lower grip strength were more likely to be diabetic or record higher blood pressure.
The sports science journal Shoulder & Elbow published a study in 2016 that concluded there is a strong correlation between grip strength and lateral rotator strength. The study stated that “Each 11-pound decrease in grip strength throughout the study was linked to a 17% higher risk of dying from heart disease, a 9% higher risk of stroke and a 7% higher risk of a heart attack.”
Types of Grip Strength Exercises
There are four main types of grips that we use in our workouts and day-to-day life. Each of these forms engages different muscles and hence requires different training techniques.
1. Crush
It is the act of closing fingers against resistance. When most people think of grip strength, they think about crushing exercises using grip strengtheners.
Although crushing exercises get you the macho-man handshake, it does close to nothing for your deadlift. To crush a deadlift, you need to have monster strength in at least one of these grips: overhand grip, hook grip, or mixed (over-under) grip.
Since a crushing exercise only lasts for a few seconds, it is not the best choice for building grip strength for a deadlift. TuT (time under tension) is a crucial factor in building grip strength. If you want to develop your grip strength, you would be better off performing exercises where TuT is substantial.
To put it precisely – if grip workout was a love-making session, you want to be a brown antechinus and not a jackrabbit.
Related Read: How To Increase The Time Under Tension To Maximize Your Gains
2. Pinch
Make an alligator mouth with your hands and chomp down on weight plates. This grip tends to be a lot more stress/work on the thumb. You cannot afford to miss pinching exercises if you want to improve your grip strength.
3. Support
Supporting includes lifting something where your fingers take the majority of the load. These exercises test your ability to hold resistance for extended periods.
4. Extension
If you did not notice, all the three types of grip exercises mentioned above are contracting movements – meaning you need to pull your fingers towards your palms to perform the exercises.
The human hand has evolved to be great at grabbing and holding onto things, so the muscles used in extension exercises are not usually as strong as the flexion muscles.
For balanced grip strength, you need to add extension movements to your exercise arsenal.
5. Bonus: Wrist Work
When it comes to arm, forearm, or grip strength training, wrists usually get a step-motherly treatment.
Little do people realize that the wrist is where the magic happens – if you know what we mean.
Wrist strength, mobility, and stability play a crucial role in your upper body strength. To transfer energy from the body through the hands, you need to make sure every link in the chain is strong.
Remember the stuck jar example in the opening paragraph of this article? You can never open a jammed jar with puny writ strength.
How To Test Your Grip Strength
Before you start working on your grip, you should know your current grip strength level. Your grip strength result can act as a benchmark against which you can gauge your current strength and track your progress.
For the grip strength test, you will need a handgrip dynamometer to measure the maximum isometric strength of the hand and forearm muscles. Here is the dynamometer we recommend.
Perform at least three squeezes on each hand to get an accurate reading.
If you want a better reading of your grip strength, you can take a pinch strength test in addition to the handgrip dynamometer test. A pinch strength test measures the maximum isometric strength of the hand and forearms muscles when performing a pinching action.
According to numerous pinch stress tests conducted across different age ranges, fitness levels, and athletic ability, a scorecard for adults (in both kgs and lbs) was produced:
Excellent: >141lbs ( >64kg)
Very good: 123-141lbs (56-64kg)
Above average: 114-122lbs (52-55kg)
Average: 105-113lbs (48-51kg)
Below average: 96-104lbs (44-47kg)
Poor: 88-95lbs (40-43kg)
Very poor:
The Ultimate Guide to the Sumo and Conventional Deadlift
The Importance of the Deadlift
Very few exercises can compare to the deadlift in terms of its ability to simultaneously develop strength, muscle size, power, and athleticism.
It is clear that the deadlift should be a staple exercise for every athlete and avid gym-goers. However, which type of deadlift should you be performing?
There are many arguments that can be made in favor of both the conventional and sumo deadlift, however, the purpose of this article is not to discuss conventional vs sumo, rather it will provide a guide to both.
It will investigate the kinematics of both movements, help you to understand when to use each stance and provide tips to allow you to establish which stance suits you best.
Kinematic Differences Between the Conventional and Sumo Deadlift
There are a number of apparent visual differences that can be seen between both the conventional and sumo deadlift.
With that being said, both movements have a large number of form similarities including a neutrally aligned spine and head, activated lats and hips, strong grips and engaged core musculature.
The more advanced lifter may be able to pinpoint specific differences between both stances and have a greater understanding of force transfer and muscle activation.
In terms of muscles activated, the sumo places a great demand on the glutes, hips and legs whereas the conventional stance recruits the low back and hamstrings more heavily.
While both lifts activate the same muscle groups, certain muscle groups are activated at different rates.
A recent study found that the rate of activation of the vastus medialis and lateralis (quadricep) were greater during a sumo deadlift.
Similarly, the rate of medial gastrocnemius and tibial anterior activation were significantly different between both deadlift styles (1).
This highlights that both upper and lower muscle groups of the leg are activated in different fashions.
The sumo involves a much wider stance than the conventional which significantly changes the biomechanics of the exercise.
The sumo stance places the trunk in a much more upright position and also alters the position of the thighs (2).
In addition to this, the feet are more significantly turned out and the grip on the bar tends to be narrower in the sumo in comparison to the conventional.
All of these slight technique adjustments contribute toward altering the kinematics of the sumo when compared to the conventional deadlift.
How To Perform the Sumo and Conventional Deadlift
This section will explain how to effectively setup and execute both the sumo and conventional deadlift.
As you will see, once the set-up has been completed, the execution of both exercises are the same.
The Conventional Deadlift:
– Start with feet hip-width apart– Place the feet directly underneath the bar with toes slightly pointed out– Drop down to the bar by pushing the hips back and hinging the knees– Ensure that the hips are higher than the knees– Grip the bar tightly with hands approximately shoulder-width apart– Lift the head, drive the chest up, squeeze between the shoulder blades and brace the core– Drive powerfully through the heels and keep the bar tight to the body– Drive the hips into the bar by squeezing the glutes at the top of the rep– Reverse the movement and drop the bar back to the floor
The Sumo Deadlift:
– Start with feet wider than hip-width– Place the feet directly underneath the bar and turn the toes out (approximately 40 – 45 degrees)– Drop down to the bar by pushing the hips back and hinging the knees– Ensure that the hips are higher than the knees– Grip the bar tightly with hands slightly narrower than shoulder-width apart– Lift the head, drive the chest up, squeeze between the shoulder blades and brace the core– Drive powerfully through the heels and keep the bar tight to the body– Drive the hips into the bar by squeezing the glutes at the top of the rep– Reverse the movement to drop the bar back to the floor
Determining Your Deadlift Stance
For those athletes or highly conditioned individuals, it would be wise to use both deadlift styles in training.
There is a lot to be gained by performing both styles – especially if you have only ever performed one style.
To determine which deadlift stance you should focus on, you can ask yourself a couple of questions that will help to guide you.
Firstly, which style looks and feels most athletic and most natural? Secondly, with which method can you lift the most weight?
If the answer to both questions is the same, it would be wise to stick with that stance.
If you have never performed the deadlift, it is recommended to start with the conventional deadlift first and then move onto the sumo at a later date, if necessary.
Don’t be under any illusions, the sumo stance is equally as challenging as the conventional deadlift, so be prepared to spend time working on it.
If you are beginning to deadlift using a new stance, it is recommended to use a lighter weight and start from the blocks rather than the floor. Over time, gradually work down to the floor.
Doing this will facilitate the process of learning the new technique while simultaneously allowing you to build strength.
Having attempted both the conventional and sumo deadlift for an extended period, it should eventually become clear which stance allows you to lift the most efficiently lift heavy weight.
Be aware that it can take time to understand which stance suits you best.
Even if you feel like you have great technique, it may be the case that there are stabilizing and supporting muscle groups that are not quite strong enough yet to facilitate a powerful deadlift.
Given time and patience, these muscles will strengthen and you may then find that the stance you believed to be best is actually inferior to the other.
Conventional and Sumo Deadlift Considerations
It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels (2).
However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength.
With both stances, the bar should move in as straight a line as possible from the floor directly up to the hips. Any deviation from this path will impede performance.
Allowing the bar to drift away from the body will cause the body to expend and waste energy as it fights to maintain control.
However, moving the bar in a smooth, vertical path will preserve energy and therefore has the potential to facilitate performance.
Keeping this in mind, it is important to select the stance that facilitates this most efficient bar path.
Let’s say that you can lift heavier with the conventional deadlift but your technique for the sumo is much cleaner and the bar move more efficiently, it may be worthwhile shifting focus for a time.
A more efficient lift will allow you to train with greater intensity, frequency, and volume – all which have a direct impact on strength gains and muscle growth.
There is no denying that limb and trunk lengths have an impact on deadlift performance.
Research has indicated that those with long limbs may be at a mechanical advantage when it comes to performing the deadlift (3).
Furthermore, another study has found that the conventional style may be more suitable for those with longer torso whereas those with shorter torsos may be better at sumo. (4)
However, there’s nothing that can be done to change your body type.
Instead, your focus should be placed on the things that can be controlled – factors such as attitude, technique, strength levels and muscle size.
The final consideration that must be made is the training goal that you have set for yourself.
For example, if you are a competitive powerlifter, then it would make sense to predominantly focus on the stance that will allow you to lift the heaviest in a competition.
A useful rule of thumb when deadlifting for powerlifting is to use your competition stance 80% of the time and use other variations for the other 20%.
If your goal is to generally improve strength levels then a mixture of both the conventional and sumo deadlift will lead to efficient strength improvements.
3-Day Deadlift Sample Program
The following 3-day program has been designed with the conventional deadlift being the preferred stance. If you perform the sumo, simply swap around the conventional and sumo exercises.
Day
Exercises
Sets x Reps
1
1) Conventional Deadlift2) Front Squat3) Good Mornings4) Leg Extensions
5 x 53 x 53 x 12-153 x 12-15
2
1) Sumo Deadlift2) Back Squat3) Hyperextensions4) Leg Curls
5 x 53 x 53 x 12-153 x 12-15
3
1) Conventional Deadlift2) Barbell Lunges3) Glute Bridge4) Calf Raises
5 x 53 x 63 x 12-153 x 12-15
Final Word
Both deadlift stances will effectively train muscle groups the length and breadth of the body while accelerating strength and power improvements.
While it is true that there are differences between the two deadlift variations, both have their place within a strength program.
If you are unsure which stance suits you, try them both and employ a number of the above tips to help make things more clear.
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References:
1-Escamilla, Rafael F.; Francisco, Anthony C.; Kayes, Andrew V.; Speer, Kevin P.; Moorman, Claude T. (2002-4). “An electromyographic analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 34 (4): 682–688. doi:10.1097/00005768-200204000-00019. ISSN 0195-9131. PMID 11932579.
2-Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (December 1, 2016). “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Journal of Sports Science & Medicine. 15 (4): 715–722. ISSN 1303-2968. PMC 5131226. PMID 27928218.
3-Lockie, Robert G.; Moreno, Matthew R.; Orjalo, Ashley J.; Lazar, Adrina; Liu, Tricia M.; Stage, Alyssa A.; Birmingham-Babauta, Samantha A.; Stokes, John J.; Giuliano, Dominic V.; Risso, Fabrice G.; Davis, DeShaun L. (2018-11). “Relationships Between Height, Arm Length, and Leg Length on the Mechanics of the Conventional and High-Handle Hexagonal Bar Deadlift”. Journal of Strength and Conditioning Research. 32 (11): 3011–3019. doi:10.1519/JSC.0000000000002256. ISSN 1533-4287. PMID 29045317.
4-Cholewa, Jason M.; Atalag, Ozan; Zinchenko, Anastasia; Johnson, Kelly; Henselmans, Menno (August 1, 2019). “Anthropometrical Determinants of Deadlift Variant Performance”. Journal of Sports Science & Medicine. 18 (3): 448–453. ISSN 1303-2968. PMC 6683626. PMID 31427866.
Ivan Makarov Vows to Break Deadlift Record at Deadlift World Championships
Ivan Makarov is setting his sights in the deadlift world record.
Ivan Makarov is ready to break the Deadlift world record. Established by Hafthor Bjornsson in 2020 Makarov has staked his claim on the record. Makarov has vowed to eclipse Bjornsson’s 501kg deadlift with a potential 505kg lift.
It appears that August 14 could be the time. Ivan Makarov has vowed to break the deadlift world record at this weekend’s Deadlift World Championships. It appears that Makarov is ready to finally break the record set by Hafthor Bjornsson last year. Hafthor deadlifted 501kg and now Makarov has vowed to pull 505kg at the World Championships.
The event will feature some of the best strongman and powerlifting competitors in the world all bent on shattering the deadlift world record.
Incredible Strength
Ivan Makarov has proven over the last year that he’s more than capable of breaking the record established by Hafthor Bjornsson.
472 kg for 2 times! So my preparation for the world deadlift championship, which will be held in England on August 14, is coming to an end, I will represent Russia at the championship ?? and the @salut_geraklion sports complex, all the preparations went according to plan in the center of power of the SC “SALUT HERAKLION”, a special I want to express my gratitude to the President of the Heraklion Foundation Sergey Alexandrovich Eremin @saeremin, as well as to everyone who is around, believes and supports me in this difficult path. Friends will be very grateful if you share this video ?
Vow to Break The World Record
Ivan Makarov vowed to deadlift 505kg at this weekend’s world championships. Makarov took to Instagram to make his desire known and to encourage fans to tune into the event.
I’m Ivan Makarov, and I will be coming to the Deadlift World Championships on 14th August to pull 505kg and compete at the World Open. Sign up to officialstrongman.com to watch the livestream.
Ivan Makarov has all the tools at his disposal. Now it’s all about if he can actually pull off the nigh impossible.
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Managing Editor 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.
The Top 3 Powerlifting Exercises: Squat, Bench Press, And Deadlift
Boost confidence and big gains with the big 3 powerlifting exercises.
You walk around the gym and everyone wants to know three things. How much can you squat? What’s your bench? What’s your max deadlift? If you don’t have that confident answer, you can feel slightly inadequate to other lifters around you. These exercises are great indicators of your strength and there is a reason that powerlifters do them. Whether you are training to be a powerlifter, or just simply looking to put up big numbers, these best powerlifting big three exercises are crucial to know how to do.
The strength that comes from these three power lifts can work to benefit all other exercises you do. Any heavy resistance training, like powerlifting, works to strengthen your skeleton to help reduce the risk of injury and give you a solid and stable frame. Because these exercises are compound movements, they work two or more body parts and impact every aspect of your lifts. With this, you can maximize muscle growth and ensure those gains never stop growing with a strong exercise.
Powerlifting works to greatly influence and positively impact your body in more ways than one. Each exercise will improve strength in each respective focus area. While the legs, upper body, and back are the primary groups powerlifting targets, every skeletal muscle benefits from a good routine. Since it is an intense form of resistance training, powerlifting can aid in fat loss as it burns plenty of calories in the short term, but can boost your metabolism for longer-lasting effects (1). With the strength you build, there is a correlation to increased athletic performance offering more than just big muscles (2). While powerlifting seems more of a one rep and done, strength-based focused sport, the benefits of each exercise program go far beyond simply that.
Let’s break down each of these three staple best powerlifting exercises with the benefits and proper ways to perform each. The squat, bench press, and deadlift are great exercises to boost strength and give you confidence to stand tall in the gym. For those seeking to perfect their competitive exercises or simply get huge, give these three a try and work to catapult your gains to new heights from a great program for the best results.
Squat: Light Up Those Legs
Many variations exist with the squat, but we will focus on the back squat. Squats work your glutes and quads, which serve as the drivers for this exercise, similar to lunges. It also hits the hip adductors, hamstrings, calves, and core. On the descent, your quads and glutes lengthen allowing for you to lower to the ground in a controlled speed, and then fire up as you straighten to return to the starting position. Your calves keep your feet planted while your hamstrings counter what the quads do to help with stability and reduce added strain (3) for better rest to really push yourself without new injuries.
By strengthening your lower body, squats give you a solid foundation for grounded support that benefits virtually all other exercises. The benefits of improved performance and reduced risk of injury not only promote successful lifts and competitions but can keep an athlete training longer and be a positive force to their overall well-being (4).
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How to: Squats begin with your feet shoulder width apart. Make sure the bar is resting on the top of your shoulder blades and not the top of your spine. Your hands should be slightly wider than shoulder-width apart. As you brace your core, maintain a neutral spine and bend at the knee, lowering to the ground. Keep your weight centered and heels on the floor. Keeping solid form, push up to the starting position and work to build that muscle from the right workout for important gains for people.
Check out our Squat Exercise Guide for video instructions
Bench Press: Pump That Chest
Most people love to talk about this exercise and for some reason this exercise has become the ultimate test of strength. While many variations exist for this exercise as well, we will focus on the medium-grip bench press. It is great for targeting your upper and lower chest, arms, and shoulders. The regular grip will target the entire pectoral muscle and give you that bulk in the chest while enhancing grip strength, something people need for important functional movements to start enhancing everyday gains for perfect movements.
It can not only improve upper body strength, but also deliver muscular endurance and support other exercises. While widely employed for general strength and condition, it also aids in hypertrophy (5), showing great benefit in muscle growth. Its versatility and popularity match the benefits provided to be a great strength-based, power-inducing exercise for gains to truly show.
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How to: Lie on the bench with your feet planted on the floor. Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight. Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chests and with your feet planted on the ground, initiate the upward movement to return to the starting position.
Check out our Bench Press Exercise Guide for video instructions
Deadlift: Serious Back Builder
The deadlift is an impressive exercise for it requires both explosive strength and overall power. The deadlift will target the back and spine, glutes, and legs. This exercise is of course beneficial for those who powerlift or lift big in the gym, but the everyday benefits are considerably noticeable as well, like enhanced grip strength which we all need to work to lift the weight and be great.
For powerlifters, the deadlift is one of the big three for competition, but bodybuilders will deadlift because of the benefits to muscle growth in the back and thighs (6). As an exercise to develop overall strength, the deadlift can support stability and balance as a grounded exercise that influences many others. As a source of influence for grip strength and core stability, the deadlift is really considered an all-around, whole body workout to build strength with a lift that we need to do to build our muscles.
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How to: Begin with your feet shoulder-width apart. Your knees should be slightly bent and the bar just outside the legs. Hinge at the hips and as you straighten your legs and keep the bar close to your body. 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.
Check out our Deadlift Exercise Guide for video instructions
Wrap Up
These three powerlifts are exactly what you need to start feeling confident and comfortable in the gym. For those interested in getting involved with the sport of powerlifting, these are essential for you to know and learn to see great results. With continued work, you will see muscle mass and growth that increases your strength and a positive change in your posture and balance. The squat, bench press, and deadlift are staple three lifts in a powerlifters routine and you will love the numbers you start putting up. The benefits inside and outside of the gym should be enough for you to want to incorporate these into your workout regiment and love the results.
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
Resources
Campbell, W. W.; Crim, M. C.; Young V. R.; Evans, W. J. (1994). “Increased energy requirements and changes in body composition with resistance training in older adults”. (source)
Wisloff, U.; Castagna, C.; Helgerud, J.; Jones, R.; Hoff, J. (2004). “Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Myer, Gregory D.; Kushner, Adam M.; Brent, Jensen L.; Schoenfeld, Brad J.; Hugentobler, Jason; Lloyd, Rhodri S.; Vermeil, Al; Chu, Donald A.; Harbin, Jason; McGill, Stuart M. (2014). “The back squat. A proposed assessment of functional deficits and technical factors that limit performance”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
This Could Be The Best Method To Turn You Into A Deadlift God
Increase your deadlift with these great tips as you seek to lift that monster weight.
Bodybuilding is all about improving your physique and taking yourself to the next level. Once you start down the path of a bodybuilder, see the results and improvements, it’s unlikely that you’ll ever stop bodybuilding and that’s a fact. But while looking strong certainly has its benefits, being strong is the name of the game. There’s no point in being big without having some big strength to go along with it. If you’re a lifter looking to build your strength, then the deadlift is certainly an exercise worth investing in.
The squat is certainly the king of all lifting exercises, but there’s a reason why deadlifts aren’t performed on a weekly basis. So many lifters only do deadlifts a few times per month, particularly heavy deadlifts. But it’s all in how you train and the reality is that if you want to get really good at something then you’ll have to have some patience and take some time before seeing some legitimate growth. With an exercise like the deadlift that’s doubly true. Where so many people obsess over how much weight is on the bar, you should instead focus on building your technical ability. The more you understand how a lift works, the better the results will be once you decide to up the weight on the barbell.
Let’s take a look at the best ways to increase your deadlift so you start lifting some seriously heavy weight. With proper technique and a real focus on form, your gains will improve and you will be a monster for sure in the gym. The deadlift can be great when done right and it is important to take care of yourself so you can keep up with the gains and not find yourself in a world of pain and soreness.
Benefits Of The Deadlift
The deadlift is an exercise to work both upper body and lower body muscle groups and should not be overlooked. A great exercise for strength, balance, stability, and a test of sheer will, this lift is certainly one to put into your workouts.
Benefits include:
Increase strength and size: By working many muscle groups, you leave your body no choice but to grow. This can also aid in functional strength for those everyday activities and movements (1) so you see some real gains.
Enhance grip strength: With an emphasis on having a solid grip, it is important to focus on that grip to benefits strength in your fingers and forearms (2).
Balance and stability: This lift requires a high degree of core strength and will work to keep you as grounded so you can lift that massive weight. Stability will also improve with this lift as well.
Injury prevention: By working on strengthening your muscles, as well as your joints and tendons, this lift can provide great support to alleviate any potential injuries that may arise (3). With a focus on form, you won’t feel the need to overwork or use underdeveloped muscles for support.
Best Ways To Improve Your Deadlift
Now that you’re here, you are looking for the best ways to improve your deadlift. By focusing on certain points, you will surely start to see those gains you want most.
1. Work On Accessory Movements & Exercises
The deadlift works many muscles and it is important that they are all strong so you don’t use underdeveloped muscles for extra support. This can result in unwanted pain and injury. With accessory movements and assistance exercises, you start to focus on those weak areas to make sure you promote all around better strength.
2. Work On Grip
By working on grip, you take away the chance of injury in your forearms and fingers, vital points of attachment for the deadlift. Using something like weightlifting gloves or lifting straps can help reinforce better form and help you out when it comes to grip.
Check out our lists of the Best Weightlifting Gloves and Best Lifting Straps for some awesome products to help strengthen your grip!
3. Progressive Overload
This will help build strength and break through any plateau that may be causing your gains to slack. With progressive overload you can increase not only your one rep max but also how much you weight you lift in general and how much rest you have in between sets.
4. Hips Down & Open Chest
An open chest will eliminate curving of your spine and will also allow better movement from your lats, which are essential back muscles for the deadlift. With your hips down, you focus on better balance and stability to also improve form.
5. Look For Deadlift Variations
Focusing on variations will allow for a different perspective on the deadlift as opposed to just the traditional deadlift. Variations include farmer’s walks, the Sumo deadlift, Romanian deadlift, or the Deficit deadlift which is also a great way to boost progressive overload and really see some great gains.
Wrap Up
The deadlift is a great exercise to build strength and size while also aiding in everyday movements and those that are more sport specific. Looking for ways to better your deadlift can ensure a more solid form to keep you physically healthy as well as boosting strength so you can be a monster in the gym. Knowing the benefits and how to properly perform a deadlift are great for all your needs and can provide for a great workout to better yourself as an athlete and bodybuilder. Give the deadlift and its variations a try to really see those improvements you want most.
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
Wenning, Matthew R. (2014). “The Deadlift and Its Application to Overall Performance”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Berglund, Lars; Aasa, Bjorn; Hellqvist; Michaelson, Peter; Aasa, Ulrika (2015). “Which Patietns With Low Back Pain Benefit From Deadlift Training?”. (source)
6 Cues For Improving Your Sumo Deadlift
Understanding The Sumo
The deadlift is a superb compound exercise that targets a vast number of muscle groups the length and breadth of the body. It is specifically well renowned for its ability to build strength and size in the posterior chain. The posterior chain consists of all muscles located at the rear of the body – from the base of the heel right through to the base of the head.
However, not only will regular deadlifting develop the posterior chain, but it also improves the strength of a number of anterior muscles, core and grip strength. These improvements may, in turn, lead to an improved posture, enhanced performance, and reduced risk of injury (1).
The Differences Between The Sumo and Conventional Deadlift
There are an array of deadlift variations that can be performed for a number of different goals. One of the most popular deadlift variations is the sumo deadlift. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a squat. Compare this to the conventional deadlift where a narrower stance and wider grip puts the trunk in a horizontal position, almost parallel to the floor.
The difference in form and execution between the two variations slightly alters the demands placed on the body. The conventional deadlift tends to place a greater demand on the spinal erectors due to a greater trunk lean. While both exercises place a similar demand on the hips, the upright trunk in the sumo deadlift decreases the demand on the spinal erectors, moving it to the quadriceps (2).
Studies have suggested that you are less likely to sustain injury while performing the sumo deadlift in comparison to the conventional. This is due to the trunk position of both. The upright sumo trunk position appears to reduce the shear force running through the lower spine thus reducing the risk of sustaining a spinal injury (3).
Studies have indicated that during the conventional deadlift, the lifter must complete 25-40% more mechanical work in comparison to the sumo (4). The wider stance in the sumo deadlift reduces the range of motion (the distance the bar has to travel from the floor to the hips). A narrow stance meanwhile, requires a greater ROM and therefore you can reasonably expect to lift a greater load with the sumo in comparison to the conventional.
Finally, for many lifters, the sumo stance will be an easier position to assume as it does not require the same degree of ankle and spinal mobility as the conventional. Hip anatomy and physical characteristics may also dictate which method one finds most suitable. Lifters with long limbs tend to be at a mechanical advantage when performing the conventional deadlift in comparison to those with short limbs.
Cues For A Powerful Sumo Deadlift
Cues are powerful tools that can be utilized to reinforce technique both before and during a lift. Cues are typically short phrases that will remind an individual of the key points and requirements to effectively complete the exercise.
In order to prepare yourself and execute the perfect sumo deadlift, run through and repeat the following 6 cues. As you will go on to see, cues 1-3 relate to taking up the correct position and facilitating good form while cues 4-6 relate to the drive and execution of the deadlift.
1. ”Take Your Stance”
The first thing to ensure prior to lifting the bar is our foot position. As stated, the correct stance should be wider than the hips. The width that you place the feet is often dependant on your physical attributes however, be aware that an extremely wide stance may make it more challenging to get the barbell moving off the floor.
A moderate sumo stance, where the feet are slightly outside the hips, is more than likely enough for the vast majority of lifters. However, those who carry a great deal of mass may find that they have to adopt an even wider stance to safely get into the correct position. There is a simple way to assess whether or not your stance is appropriate. When setting up, have a look at where your knees are in relation to your ankles. Ideally, look to get the knees directly above the ankles.
2. “Toes Out”
Once the correct width of the stance has been determined, it’s important to turn the toes out. In a conventional deadlift, an analysis confirmed that the toes will be turned out typically around 10-15°, whereas the sumo requires a larger degree of external rotation – around 40-45° (5)
The purpose of this is two-fold; firstly, it will move the knees and shins out of the path of the bar. By failing to point the toes or point them too far out, it may be difficult to keep the bar tight to the body. As a result, the barbell will not move in an efficient path from the floor to the hips resulting in energy being wasted and a poor lift. Secondly, for a safe sumo deadlift, look to keep the knees over the ankles and especially prevent them from folding inward. Pointing the toes will allow you to push the knees out to a greater degree when driving the barbell of the floor.
3. “Line The Hips With The Bar”
Unlike the conventional deadlift set-up where the hips are elevated above the knees, the sumo variation demands that the hips are roughly in line with the bar. If the sumo deadlift is new to you, this may mean dropping the hips significantly lower than you are used to. Ultimately, mobility and limb length will dictate your final depth, however, it is still important to drop the hips down toward the floor. When dropping the hips don’t allow the knees to come forward as this may push the bar further away from the body and interfere with the consequent bar path.
To measure whether or not you have assumed the best position, drop the hips down and have a look at your spinal alignment. Find the point where you are at maximal depth while maintaining a flat back and tension in the hamstrings. If you drop too deep you will see your back begin to round. If the set-up is correct, the degree of leverage will improve and thus enhance the efficiency of the lift.
4. “Get Behind The Bar”
Now that the stance has been taken care of, it’s time to get the bar moving. As you powerfully drive, it’s important to keep behind the bar. Failure to do this may bring the bodyweight over the top of the bar which will, once again, have a negative impact on the bar path. Additionally, you may find it more challenging to lock out if you position yourself in front of the bar.
One simple way of ensuring you do this is to ensure you are pushing hard through the heels at all times – not the mid or front foot. Furthermore, prior to lifting, think about pulling yourself down into the bar, rather than simply dropping down and grabbing the bar. By pulling yourself into the bar, your lats will engage which will prevent any rounding of the spine and ensure the hips do not shoot up too quickly.
5. “Push The Floor Away”
This is an excellent cue for maintaining tension in the hips and will ultimately assist in shifting the bar from the floor. With the sumo, getting the bar moving from static is extremely challenging and therefore, by visualizing pushing the floor away with the feet, it is possible to effectively generate power through the hips to drive the bar off the floor. Furthermore, this cue is useful for forcing the knees out as the bar moves up the body. This will ensure that the knees stay out of the way of the bar thus facilitating a more efficient bar path.
6. “Drive The Hips Into The Bar”
Very often with the deadlift, individuals will make a mistake with the lock-out. It tends to go one of two ways – either they fail to drive the hips into the bar entirely or they will overextend and begin to arch the spine. To successful finish off a deadlift, you must stand fully upright, with knees and hips locked out – this means driving the hips into the bar (without overextending!)
Focus on squeezing your glutes together at the top of the movement as this will push your hips through to a natural end position while avoiding overextension. Doing this will not only have a positive impact on your lift efficiency but will also protect your lower back.
Sample Deadlift Program
Day 1 (Max)
Exercise
Training Information
Sumo or Conventional Deadlift
Work up to a maximal single (90% of 1RM)
Sumo Block Deadlift
3 x 3
Lower Accessory Exercises
Target Muscle Groups:Glutes, Hamstrings, Quads, Abs
Day 2 (Dynamic)
Exercise
Training Information
Banded Box Squats
10 x 2 (60% of 1RM)
Sumo Deadlift (w/ chains)
6 x 2 (50% of 1RM)2 x 2 (65% of 1RM)
Lower Accessory Exercises
Target Muscle Groups:Glutes, Hamstrings, Quads, Abs
Day 3 (Volume)
Exercise
Training Information
Sumo or Conventional Deadlift
5 x 3
Sumo Deficit Deadlift
4 x 6
Stiff Leg Deadlift
3 x 10
Final Word
There is no doubt that incorporating the sumo deadlift into your program can have a substantial impact on your conventional deadlift (and vice versa). It may take some time to perfect the technique, but once you do, you’ll soon find that it advances you beyond any existing plateau and leads to incredible strength gains.
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References:
1- “Deadlift Technique and Teaching Points | AFA Blog”. Australian Fitness Academy. January 18, 2017.
2- Escamilla, Rafael F.; Francisco, Anthony C.; Kayes, Andrew V.; Speer, Kevin P.; Moorman, Claude T. (2002-4). “An electromyographic analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 34 (4): 682–688. ISSN 0195-9131. PMID 11932579.
3- Cholewicki, J.; McGill, S. M.; Norman, R. W. (1991-10). “Lumbar spine loads during the lifting of extremely heavy weights”. Medicine and Science in Sports and Exercise. 23 (10): 1179–1186. ISSN 0195-9131. PMID 1758295.
4- Escamilla, R. F.; Francisco, A. C.; Fleisig, G. S.; Barrentine, S. W.; Welch, C. M.; Kayes, A. V.; Speer, K. P.; Andrews, J. R. (2000-7). “A three-dimensional biomechanical analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 32 (7): 1265–1275. ISSN 0195-9131. PMID 10912892.
5- Kompf, Justin; Arandjelović, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice.” Sports Medicine (Auckland, N.z.). 47 (4): 631–640. doi:10.1007/s40279-016-0615-9. ISSN 0112-1642. PMC PMCPMC5357260. PMID 27600146.
How To Deadlift Without Passing Out
Don’t fall face first into the weights.
We’ve all seen it before. Guys passing out from doing heavy deadlifts. It’s a phenomenon that has left many viewers holding their ribs in mind numbing laughter while leaving others scratching their heads. What the hell causes that to happen in the first place? Is it the mental stress of performing the lift or is there some other cause behind this strange occurrence?
When you’ve been lifting for a long time you’ll notice that guys in the gym usually tend to train the deadlift considerably less than they do the bench and the squat. At least they do when they start going heavy. The amount of stress benching and squatting puts on the body pales in comparison to how much deadlifts can take out of you. So what makes deads so different than the others?
Well for one, because of the nature of the lift, the fact that it’s a pulling exercise, the lifter is able to haul more weight than what you’d expect out of the bench and the squat. If you took a look at your own numbers you’d probably realize that your deadlift is in some cases double the amount of what you bench. It’s the reason deadlifts are trained 3 to 4 times a month as opposed to being apart of a lifters typical back routine 3 to 4 times a week.
Despite the fact that deadlifts are awesome for back gains they’ve proven to be dangerous. Here are some tips that every lifter should consider when performing this powerful exercise.
If you want to get even more in-depth, make sure to check out Generation Iron Plus for online bodybuilding courses, training guides, nutrition plans, and more. It’s the ultimate tool to become the best bodybuilder version of yourself.
1. The effect on the central nervous system
The stress that deadlifts put on the central nervous system is substantial. Performing the lift successfully can be a daunting task and be taxing both physically and mentally. You’re lifting the bar from a static position which requires the lifter to generate a substantial amount of strength. Be mindful of the amount of stress you’re putting your body under.
2. Rest Periods
Recovery is also paramount to performing this exercise consistently and frequently. Rest intervals are important to build up enough strength to perform the action again and if you rush things you can find yourself passing out from the sheer fatigue and pressure.
3. Be mentally prepared
It may seem a bit self explanatory, getting your head in the game to perform a heavy lift, but it’s essential that when you’re performing the deadlift that your mind is completely focused on the task. Where performing a back squat virtually depends on you completing the action or being crushed under the barbell’s weight, the deadlift requires you to do the lift from a static position. You’re mind forces you to complete the squat or face serious injury giving you a mental edge. When you perform the deadlift you have to approach the bar with a positive attitude and the mental fortitude to not just try and lift the bar, but know that you’ll lift it without a doubt in your mind.
The deadlift can be mentally and physically taxing, but if you have an iron will and play things smart then you’ll be performing the deadlift with ease in no time. While there is no sure fire miracle tip that will 100% prevent you from passing out – keep these three key elements in mind every time you go into the deadlift.
What are your thoughts on the deadlift? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Hex Bar Deadlifting
Hex Bar Deadlifting The trap bar deadlift, also known as the hex bar deadlift is a variation of the conventional barbell deadlift but instead, it’s performed with a “trap” or “hex” bar which allows you to step inside the bar to deadlift to perform the movement. Now, unlike your standard deadlift, the trap bar offers some…