Drop the Deadlift?

Written by Jason Ferruggia Topics: Training

If the deadlift is the best muscle building exercise on the planet why do many successful strength and conditioning coaches not use the movement with their athletes?

The reason is simple; the deadlift takes too much out of you and is very hard to recover from.

When you have an athlete who also needs to be implementing speed work, conditioning and sport specific drills on a regular basis you can’t afford to compromise his recovery ability to such an extreme level.

A hard deadlift session will usually leave him slower, less explosive and with a general, overall feeling of fatigue for the next 3-5 days. This is unacceptable.

Now before everyone freaks out and stops deadlifting please realize that I’m not telling you to do that.

What I’m suggesting is that there may be very little room for deadlifts in an advanced athletes program if they also have to run, jump, practice, etc.

They may be better served sticking to squats, cleans, snatches and other posterior chain work that won’t delay recovery as much as the deadlift.

Or just dropping their deadlifts. Not dropping them from the program but literally dropping them.

You see, the eccentric component, or lowering phase of the deadlift can often be the riskiest part. The last thing you ever want to do is a slow eccentric on a deadlift.

To recommend such a thing is highly irresponsible of trainers or coaches. If you want to be fresh, explosive and minimize soreness you should never really emphasize the eccentric component of any lift.

Control it but don’t do purposefully slow, timed eccentrics. Contrary to what many people believe, it is actually lowering, not lifting weights that makes you sore. When you’re always sore you can’t train at your highest level. This is the primary reason hill sprints are safer and easier to recover from than flat ground sprints- far less eccentric stress.

A lot of deadlifting injuries occur from doing controlled touch and go reps. That is- you lower the weight somewhat slowly and under control, touch the floor without resetting your back and bang out another rep. Then another… and another… and another. With each rep your form breaks down and your lower back goes from flat to slightly flexed to rounded to C shaped.

Dip, Grip and Rip?

For years now you’ve heard me tell you to control the eccentric component of the lift (but lower it quickly) and explode the concentric portion of the lift. Well, the deadlift is the exact opposite. You should almost be dropping the bar and then resetting at the bottom. To give you an idea of what I’m talking about I added a video clip of Matt Kroc puling below. Notice how he lowers the bar very rapidly, letting it crash to the ground, resetting before each rep.


If you’re new to this technique be extremely cautious at first and lighten your weights by about 20%. Because even though it’s safer, you have to realize that each rep starts from a dead stop so the stretch reflex is minimized and there’s no momentum like there would be if you were bouncing the bar off the floor.

Dr. Ken Leistner was known for doing high rep sets of deads with a ton of weight. But he would actually set the bar down and stand up to reset between reps. If you feel like you need to do that in order to pull safely, by all means go ahead.

When you begin lifting the bar you should never try to explode it up. It’s the one lift where doing so is not recommended at all. In fact, doing so is quite dangerous and I’ve seen many guys get hurt this way. In “hardcore” training circles you’ll hear the phrase “Dip, grip and rip” thrown around when discussing the deadlift.

It’s right up there with “If the bar aint bending you’re just pretending.” Following that advice is a great way to get injured. You do NOT ever want to “rip” the deadlift bar off the floor. That’s how you end up with a herniated disk or your spine shooting out through your skin and landing on the leg press.

The pull off the floor should be slow and deliberate while maintaining maximal tension and stiffness throughout your entire body. It should actually be a grind more than an explosion. Like World’s Strongest Man, Mark Henry said, you need a good slow gear to deadlift a lot of weight properly.

Frequency Considerations

So now that you know how to slowly grind the bar off the floor and lower it rapidly (almost dropping it) let’s address a few other ways to make the deadlift safer and ensure rapid progress.

First off let’s address frequency. Beginners can pull three times a week and be fine.

Eventually they need to cut it to twice per week and then once every five days. Intermediates can get away with deadlifting once per week.

When you get a bit more advanced and are pulling more than double bodyweight for reps you will probably be better served deadlifting only once every 9-14 days.

You can do this in one of two ways. If you follow a four day upper/lower split, where one lower body day is squat based and the other is deadlift based, you simply train three times per week. This is my favorite split and the one used most often at Renegade and with a large majority of my other clients. When you follow this four day split, training three times per week, deadlifts get hit once every nine days.

For example-
Week 1
Monday- Upper Body Workout A
Wednesday- Lower Body Deadlift Workout
Friday- Upper Body Workout B

Week 2
Monday- Lower Body Squat Workout
Wednesday- Upper Body Workout A
Friday- Lower Body Deadlift Workout

This frequency seems to be ideal for most lifters and delivers fantastic results. The second option for a three day per week program is an upper/lower/upper split. This works very well for athletes and those who do a lot of sprinting and recreational sports.

In this case you have two choices for your Wednesday workout. You could squat and deadlift in the same day or you could alternate squats and deads each week. If you do them in the same day I would suggest going heavy one week and lighter the next.

A better option would be to just sub in an exercise to replace the deadlift every other week. Some type of Olympic pull would be a great idea.

Another choice for those with good recovery ability would be to rack pull every other week from about knee height. Squats and rack pulls in the same workout are nowhere near as stressful as squats and pulls from the floor. If you’re just using the deadlift for back thickness and aren’t interested in setting any records or competing, the rack pull could very well be your only form of deads.

If you train four days per week on the same upper/lower split detailed above (with one squat and one deadlift based lower body day) you would probably be better served to deadlift heavy every other week.

Again, on the non deadlift weeks just do some single leg Romanian Dead Lift’s, dead stop bent over rows, hang cleans or something lighter and less stressful. Speed deadlifts have been suggested here but I’m not a big fan of those. I’d rather see some type of Olympic lift.

The other option for a four day per week program is to simply follow the recommendations above for the upper/lower/upper three day split and have your second lower body day consist of mainly bodyweight exercises like low intensity plyo’s, glute hams, split squats and some sled and prowler work. That can be very easy to recover from.

The one thing I wouldn’t recommend on a regular basis to most advanced lifters (with more than five years training experience and a decent level of strength) is to regularly squat and deadlift heavy on two different days in the same week. You may be able to pull if off now but eventually it will catch up with you.

Closing Thoughts

If you’re new to deadlifts or have questionable form I’d start with high handle trap bar deads. Stick with these for at least six months and never go above five reps.

A lot of people will never have the mobility/flexibility to move any lower than this. If that’s you don’t worry about it. You’ll be fine and will still get the benefits of deadlifting, minus the risk. Eventually you can move to the low handle trap bar deads and then the straight bar if you so desire.

Athletes that want to deadlift should stick with high handle trap bar deads, keep their reps low and drop the bar rapidly.

A couple other things to remember are to activate your glutes before pulling and to stretch your piriformis, hip flexors, hamstrings and whatever other muscles may be preventing you from getting down while keeping a neutral spine.

After every deadlift (and squat) workout you should get down on the floor in a prone position and hold a cobra or prone mountain for a minute or so. Another great idea is to just lay down and read for ten minutes while resting on your forearms. This helps reset your spine and makes a big difference in how you will feel over the next 48-72 hours.

At the end of the day the deadlift is still one of the most productive exercises you can do. But if for some reason you can’t deadlift, it’s nothing to get down about. You’ll be just fine with squats, Olympic pulls, shrugs, glute hams and the like.

For those that can, I hope you picked up a few tips on how to make the deadlift safer and more productive and will be setting some new PR’s real soon. If you have any questions please let me know.

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52 Responses to Drop the Deadlift?

  1. Ben February 14, 2011 at 3:11 pm #

    Great article. The deadlift has become my favorite exercise. I just set a new PR on Saturday. However, I have been springing right up as often as I can. I will stop after reading this article.

    The ladies in the next room doing bootcamp are so not going to like hearing me start dropping the weights tomorrow morning!

    In your opinion, what weight times your bodyweight is considered a minimum level of stregnth for say a 180 lb 36 year old? What should a good goal be? I’m at 335 now.

    By the way it was 35 below wind chill here in NW Iowa the other day. Please quit writing about CA. Thanks.

  2. Chris February 14, 2011 at 3:22 pm #

    Oh you may stray, but you’ll always return to your Dark Master, the Cocoa bean…I mean the deadlift.
    I dropped deads a couple weeks ago because i was burn out, now i know how to work them in the right way, thanks jay. You answered a lot of questions i had here.

  3. Billy February 14, 2011 at 3:34 pm #

    Great post…totally makes sense and something that needed to be pointed out!
    It sucks working out at a general fitness/public gym where they don’t like you to drop weights, but I do it anyways and forget about the looks I get!
    On a side note, you mention that it’s not a good idea to squat and deadlift heavy on 2 days in the same week. In your minimalist programs, a bunch of them call for squats and deadlifts twice in one week? Can you elaborate on that? At first glance, I’m thinking it’s more in reference to advanced guys who can lift a lot of weight? I’ve been training more than 5 years with decent amount of strength and by that definition would consider myself “advanced”. What would be considered advanced strength levels?
    Thanks Jay,

  4. tim February 14, 2011 at 3:50 pm #

    “Another great idea is to just lay down and read for ten minutes while resting on your forearms.”

    What do you mean by this? Lay on your stomache/forearms? Would laying down on your back while elevating your feet be beneficial after squats/deads?

  5. peter February 14, 2011 at 4:02 pm #

    Great Post, but you mention not to deadlift and squat heavy on 2 separate days in the same week?
    in minimalist training I am currently using a program that does just that, work out day 1 squats and work out day 3 deadlifts? I have also heard you say that doing them both on the same day is too taxing on the CNS? I guess at the end of the day if you recover good do it or am i missing something?

    Also for an advanced lifter who plays sports and wants to put on size but incorporate conditioning as well, which one of your eBooks would you recommend the most? Muscle Gaining Secrets or triple X?

  6. andy February 14, 2011 at 4:06 pm #

    when i read the title i was worried you were going mike boyle on us with deadlifts instead of squats.

  7. Alvin - Six Pack Training February 14, 2011 at 4:24 pm #

    Matt Kroc is a freakin MONSTER. I agree deadlifts do take alot out of you.

    @ Peter – what’s CNS? Central Nervous System?

  8. Abdiel Rodriguez February 14, 2011 at 4:57 pm #

    Smart articles like this are the reason I frequently visit this site while I have forgot about even thinking visiting others. Good work. Very recently (a month or so) I got my first (serious) low back injury ever because of me ripping the bar with a LOW weight! (220 lbs., my best dead being 345 at 165 bodyw) I even thought I herniated a disk because I heared a pop sound and I felt that about L5. Haven’t felt a any pain in my training after recuperation (Thank God! :) Jason I would also mention kettlebell swings and snatches as exercises where the negative portion must be minimized as much as posible by sitting back and droping the bell between legs actively and quickly. I have strained my low back muscles just by the negative of a properly executed snatch (by general trainer standars). I learned by myself to sit back when you begin to guide the bell down on those exercises contrary to wait until the bell is at chest level. With this techique modification you want to really reduce any pronounced arch trajectory. But still have to stretch low back and hams because the negative still take a toll on your mobility and recuperation. Keep up the good work brother!!

  9. Jason Ferruggia February 14, 2011 at 5:23 pm #

    @Ben- Shoot for 405 this year. That would be a good number for you.

    @Billy- If you are able to pull double more than double bodyweight for reps that would be advanced. Not by powerlifting standards but by average dude standards. In that case you may or may not be able to recover from that frequency. Some of the programs in Minimalist have squats and deads on different days but they follow a four way split training three times per week. That frequency works because some weeks you are only hitting lower body once.

    @Tim- Correct. No, just lay down flat on your stomach.

    @Peter- It depends on a few factors. See my answer to Billy. The better of the two programs would be Triple Threat. Although some of my programs in the Inner Circle would be even more fitting.

    @Alvin- CNS= Central Nervous System.

    @Abdiel- Thanks a lot.

  10. MarkFu February 14, 2011 at 5:54 pm #


    If the ladies doing boot camp are fully engaged in their training, they won’t have much energy to complain about your deads, ha ha! Hey, it gets cold in SoCal. The other morning, it took me a few more minutes than usual to get warm. It was 52*. brrr!

  11. Den February 14, 2011 at 7:12 pm #

    This information would be a prime addition to instructional e books such as Minimalist Training. Skinny, moderately experienced, hardgainers like myself could avoid an antagonizing strain or disk injury while “exploding” through reps in the work up phase.

    Deadlift rocks – Icing and sitting for weeks sucks.

  12. Edward February 14, 2011 at 9:58 pm #

    You want me to do that girl after deadlifting. Best advice ever!

    But seriously great article thanks for the info.

  13. Ryan McKane February 14, 2011 at 11:46 pm #

    Great post, deadlift is not only my favorite exercise but my favorite beer as well

    • MarkFu February 15, 2011 at 9:46 am #

      @Ryan McKane:
      In anticipation of breaking 500 lbs in the deadlift for the first time, I brought in a 4 pack of Deadlift IPA to celebrate with my coach and training partner. got the lift and loved the brew!

  14. Hassan February 15, 2011 at 1:31 am #

    Excellent article – very informative and full of helpful advice. What’s your take on upright rows, Jason? I know they come in for a lot of stick, but if performed with a shoulder width grip – or with dumbbells – with the weight being brought up no higher than chest level, and your elbows kept in line with your shoulders, is it a safe and productive movement?

  15. Raymond-ZenMyFitness February 15, 2011 at 3:21 am #

    Fantastic tips and magic video.
    I always worry about deadlifts but after reading this I feel I’m somewhat on the right track.
    I like to stop at every rep, step back, reset and go again.
    Deadlifts for me is to build strength and not so much muscle growth (if that makes sense) so I only do low reps that include rack pulls of varying height, 1 arm/leg deadlifts and dumb bells DL to keep things interesting.
    But I always come back to the standard DL as it’s a real way to check my progress

  16. Mike February 15, 2011 at 6:57 am #

    Great article Jason…. I’m 53 and have used the 531 program since my heart attack in may…. I do a 4 day split. I also use.the trap bar as per your direction. I seem to be having no problem with recovery. Is it because my weights are still what most would call low 365. I’m 6’4 210.
    Good luck in California…we wish you all the best and thank you for all that you do

    • Jason Ferruggia February 15, 2011 at 11:24 am #

      @Mike: Are you training three days per week or four?

      @Chris- It could. Depends on you and your form. You could deadlift all year if you were doing it once every 9-14 days and deloading regularly. If you’re hitting it every week and deloading every 4th-8th week I’d say you should have at least 4-8 weeks of the year when you don’t pull at all.

      @Aaron- I experimented with that on all my clients for years but never really found it to be true.

      @Alexander- You could do that without a problem.

  17. Chris S February 15, 2011 at 9:08 am #


    Fantastic article as usual. I am going to apply your advice this week. I also really like the idea of using trap bar deadlifts more often as I feel they are less taxing on the body overall.

    1. Do you find that doing trap bar deadlifts puts considerably more stress on your knees that may lead to irritations or injuries?

    2. How many months per year would you suggest an intermediate lifter keep a deadlift in his program?


    -Chris S

  18. Aaron February 15, 2011 at 9:53 am #

    “If you want to be fresh, explosive and minimize soreness you should never really emphasize the eccentric component of any lift.”

    Jason – Could you explain this more? (Perhaps it could be a topic for its own post.) I’ve read a number of articles that say building muscle takes place in the eccentric portion of the lift and the best way to build muscle is to lower the bar slowly. Some even suggest a count of 3-5 seconds.

    I started doing this a couple months ago and believe I’ve seen some decent gains. Is there some truth to this? Am I just experienceing a placebo effect? I’m sure you’ve tackled this issue before and I’d love to hear your thoughts on it.

  19. Alexander February 15, 2011 at 10:09 am #

    Jason, would you consider Trap bars to be used in place of regular barbell deadlifts?

    Ive been utilizing trap bar deads in my program in place of regular deads, and Ive made great strength gains that have carried over to my squats and rows. I know Trap bar is considered safer, and while intense it doesnt wear me out the way regular deads do.

  20. mark February 15, 2011 at 10:11 am #

    Jason: great article as usual. My question to you is in response to using a slower speed to the beginning of the lift. At times I lower the poundage and use an explosive approach to deadlifting. I use it for two reasons: power and I also use a faster tempo to help with pulling when doing power cleans. Does this make sense or do I need to just train the two lifts with a seperate mind set?

    Thank you,


  21. Will February 15, 2011 at 12:01 pm #

    Nice post. As usual, lots of wisdom.

    I get severe pain in my right groin when lowering heavy (180kg+) deadlifts. It seems to be in either my iliacus or my pectineus. I’ve been doing RDLs instead recently, but perhaps I’ll be able to do normal deads if I follow your recommendations.

    I’ll leave them out for a while, though, as the pain was probably due to one or more of these, all of which need fixing before I do heavy concentric-only deadlifts: (1) Poor glute activation, so small groin muscles trying to extend the hip; 2) tight piriformis; (3) getting used to not wearing a belt may have exposed some core weaknesses.

  22. AJ February 15, 2011 at 12:18 pm #

    I can attribute my increase in speed to heavy deadlifts. I am a football player and I feel after a steady progression on deadlift my speed really increased. I am assuming it is because of the strengthening of my posterior chain. For this reason, I would like to continue deadlifting because of the noticeably results in my speed. What kind of rep scheme do you suggest for the best increase in strength?

    • Jason Ferruggia March 4, 2011 at 11:48 am #

      @AJ: I prefer 3-8 reps on the deads. No need to go heavier and reps above that are usually asking for an injury unless you have flawless technique

      @Chris- Sometimes you’ll actually get stronger.

      @Craig- You’re probably close to 315 right now then. I’d break that barrier first and then set my sights on 365. I’d say you could get to 365 within 4-6 months, if not sooner.

      @Willow- For males, yes. For females you can pull more frequently. With the name willow I’m not sure which applies to you.

      @Kirpal- Double overhand is hard as hell unless you’ve got a grip of steel. On the other hand mixed grip can be risky as well. Straps and double overhand is your safest bet.

      @dane- Glad to hear it.

      @Britt- Thanks

      @Mike- Just keep doing what you’re doing then.

      @James- No

      @Tyler- Keep the program as is.

      @Kellie- Haha. Screw em, indeed. That’s an awesome deadlift. Keep killin it and inspiring.

      @David- When you finish MGS start up on Rampage.

  23. Chris February 15, 2011 at 12:22 pm #

    Great post. Reducing deadlift frequency is something that I really need to work on…just need to get over the whole ‘if I miss a training session, I’m going to get weaker’ mentality.

    Thanks for sharing!

  24. Craig February 15, 2011 at 12:33 pm #

    Thanks Jason. I appreciate all of your insight! When I saw the title of this post in my inbox I nearly fell over!! I’m lovin’ Deads right now and I just hit a PR of 255 x 3 on Monday. I’m 34 and 185. I want to lift for strength and your “it’s only strength training if you’re getting stronger post” nailed me between the eyes as well! I want to push myself to get stronger! What’s a good number and time frame to keep getting stronger in Deads? Thanks

  25. Brandon Cook February 15, 2011 at 12:57 pm #

    Good stuff, just tweaked my back a little doing deads last night. I was doing what you say not to do (lifting fast and not resetting) I’ve been icing, stretching, it’s doing pretty good today. These tips come at a great time… Thanks

  26. Spida Hunter February 15, 2011 at 1:43 pm #

    Great practical article for mature alpha & to plant the seed for what we are/were immature alpha lifters!

    Shot brother!!

  27. Dean Stattmann February 15, 2011 at 1:58 pm #

    Jay, think you’ll ever be up for making a list of some of the tracks that get played at Renegade?

  28. Willow February 15, 2011 at 2:06 pm #

    Good timing, I was just looking at my deadlift frequency. I’m following one of your minimalist workouts. Hex trap deadlift once every five days on average.
    I can Hex trap 2.3 x body weight, does the same rules apply to hex trap deadlift as to straight bar deadlift, as hex trap is an easy lift.

  29. Kirpal February 15, 2011 at 2:23 pm #

    On a straight bar, do you recommend dropping the weight and doing it double overhand and not doing the mixed grip?

  30. dane February 15, 2011 at 2:26 pm #

    Jay, this post is a lifesaver !! My lower back says:Thank you, thank you, thank you, for years to come. It never ceases to amaze me that when I read your posts I feel as if I somehow hear my subconsciousness yell at me: That’s what I’ve been telling you all along, you jackass. Everything I feel intuitively about my training but never quite acknowledge and put into practice on my own, you seem to bring out in the open with your posts and help me embrace it.

  31. Britt February 15, 2011 at 3:18 pm #

    Thanks J!

    Keep the info flowing. 2011 is starting strong.

  32. Mike February 15, 2011 at 4:51 pm #

    Jason… I am training 4 days a week… Thanks again

  33. John Giggins February 15, 2011 at 4:54 pm #

    Great tips there Jason, thanks.

  34. Faith Ellens February 16, 2011 at 12:09 am #

    Amazing tips! I would have to share this to my boyfriend. He’s so much into dead lifts lately.

  35. James February 16, 2011 at 4:06 pm #

    The gym I use doesn’t have a trap bar, would picking up dumbbells off of stacks of 25s be an acceptable alternative?

  36. John February 16, 2011 at 6:59 pm #

    I want to make sure I got this right. Im doing the MGS Intermediate workout plan which has deadlifts once a week or more like every 8 days. Once I get to about double my body weight and can do it for 5 reps—I should only do it about every two weeks. Either way I need to try and drop the weight on the eccentric (way down) and reset my back on every lift, then do cobras after Im done. Sound about right?

  37. Gary Deagle February 17, 2011 at 1:02 pm #

    I second the trap bar deadlifts. As much as I love going beast mode on some straight bar deadlifts, the trap bar feels a lot safer over a longer stretch of deadlifting in your program.

  38. Tyler February 17, 2011 at 3:17 pm #

    Thanks for the post, Jason. I’m pleased with my lower body growth but I’m narrow chested and my torso needs serious work. Would you advise keeping the deads and squats in MGS as is, or would you recommend I back off on the leg work somehow?

  39. Kellie@motherfitness February 23, 2011 at 1:24 pm #

    Excellent article and just what I needed right now. My DL is now 225% of my body weight and I’ve noticed that the stronger I get, the less I can deadlift train. I am glad this is the norm.

    I really appreciate you defining the concentric/eccentric movements of the deadlift. I am likely guilty of mixing the two, though not the to extreme of slowly lowering the bar down to the floor.

    As others have stated, not sure my pristine commercial gym would appreciate dropping the weight, but screw em.

  40. T March 1, 2011 at 9:28 am #

    Doing deadlifts like this is ok?

  41. David Crocker March 3, 2011 at 8:58 pm #

    great post jay, ive been alternating deads and squats for a while now and have noticed its done wonders on my recovery for both. Just a quick question, ive been training for a while on your MGS program and its done wonders for me, especially with the updated version a few months ago, but im not an athlete anymore and am 24 years old with about 7 years experience with a bit of layoff time a few years ago, studying at uni and my mail goal is getting as big and as strong as possible, would you recommend MGS, Run RBC or Rampage workout for those particular goals? since you’ve tested them on everyone you train with, which would you say got those results the quickest, for someone that is not an athlete thats putting further stress on the body. Thanks and love the posts, hope to year from you soon

  42. Jirka April 11, 2011 at 8:00 am #

    First of all – It’s an amazing article, I agree with 100% with it. But I have a problem with the example routine:

    Upper A
    Deadlift Workout
    Upper B

    Week 2:
    Squat Workout
    Upper A
    Deadlift Workout

    If I follow this, I would be deadlifting after 5 days in 3rd week??

    Will it be functional like this?

    Week 1 
    Monday- Upper Body Workout A
    Wednesday- Lower Body Deadlift Workout
    Friday- Upper Body Workout B

    Week 2
    Monday- Lower Body Squat Workout
    Wednesday- Upper Body Workout A
    Friday- Lower Body Deadlift Workout

    Week 3 
    Monday- Upper Body Workout A
    Wednesday- Lower Body Squat Workout
    Friday- Upper Body Workout B

    Week 4
    Monday- Lower Body Deadlift Workout
    Wednesday- Upper Body Workout A
    Friday- Lower Body Squat Workout

    And then repeat this 4-week cycle?

    I hope my English is understandable :)

  43. shams mirza September 22, 2011 at 12:41 am #

    Great article. I accidently bumped into your site and I have found it to contain good, sensible material. One lesson i have learnt over the years is that beginers must be put on stretching, glute/hamstring strengthening exercises and also exercises that mimic squat like patterns (steps ups, lunges etc) before emabarking upon technical lifts like squats/deadlifts.

  44. Jordan-The Healthy Teacher September 26, 2011 at 8:51 pm #

    I have been reading your articles and following on twitter! I love your advice, and this article is great. I am in the process of adding deadlifts to my program and teaching it to my students. This is a great place to begin! Thanks


  45. Andrew July 7, 2012 at 6:32 pm #


    I just recently started doing the deadlift and I’m really into this exercise. This article answered a lot of my questions. Are there any specific warm ups or stretches that you would suggest doing prior to the dead lifting? Thanks for the advice.

  46. Brad September 15, 2012 at 9:03 pm #

    There seems to be two schools of thought on the deadlift, where the Westside barbell club ( some of the strongest people on the planet) say your pulls have to fast and is the main reason they have speeds days for bench, squats and deadlifts. On speed days for deads you pull the weight off the the ground with as much force( speed) as possible although the weight used is 50% to 60% of 1RM the idea is to teach the body to pull fast not slow. The biggest safety factor here is to make sure the arms are straight and before the pull you take the slack off the bar before exploding up. I have tried pulling both fast and slow at the start and I believe if you can get the the bar to move fast at the start you power through any sticky point.

  47. Haden January 24, 2013 at 6:23 am #

    “Athletes that want to deadlift should stick with high handle trap bar deads, keep their reps low and drop the bar rapidly.”
    Why is this? I’ve been a kick boxer now for 2 1/2 years and have been lifting seriously for about a year now. First 6 months was spent doing conventional deads, most recent 6 months I’ve been doing trap bar deads with low handle but lower back has been on and off.

  48. Joshua March 4, 2013 at 3:55 pm #

    How often should a 14-15 year old max out on deadlift? Or any other lift ?

  49. Nick September 15, 2013 at 2:16 am #

    Great article, I like deadlifts they are a great exercise but treat it with respect as I have injured myself doing them .It was my own fault, too many reps and my form went along with my back.
    After reading the article I now lower the weight fast ,and keep real tight when doing
    them and it feels a lot safer.
    I also own a trap bar which is great for deadlifting and for me training legs I highly recommend these a good training tool.