Here it is, the grand finale.
In Part 1 of this series, I introduced you to a collection of deadlifting prerequisites needed to qualify my recommendations to you – and enable you to determine if deadlifting is right for you in the first place.
In Part 2, I covered the good, the bad, and the ugly of the conventional deadlift, the cornerstone of the deadlifting world.
With the prerequisites and the general technique issues resolved, it's time to diversify and look at several deadlifting variations you can use to give your training plenty of variety without losing out on the tremendous benefits of heavy pullin'!
Experiment and find what works best for you.
This video is of a triple at roughly 68% of my 1RM.
The object is NOT to stay as upright as you can; it's still a pull, so you need a bit of forward lean – which actually helps to keep the spine neutral instead of a position of flexion.
Pulling from a deficit improves strength off the floor, a common deficit in sumo pullers, in particular.
Depending on the starting position, these can actually be more difficult than pulling from the floor. Mid-shin is REALLY tough, especially if you toss in accommodating resistance in the form of bands, chains, or weight-releasers.
Terrible pun, I know, but I couldn't resist.
If I had to leave you with one closing thought, it would be that there is an inherent risk to any sort of physical activity, be it whiffle ball, yoga, or deadlifting.
One of my aims in this series was to show you that deadlifting isn't necessarily for everyone. If you'd like, call it different strokes (techniques, variations, and loading parameters) for different folks (powerlifters vs. athletes vs. weekend warriors, healthy vs. injured individuals).
Regardless, always err on the side of caution and be honest in your assessment of your own situation.
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Ask Me Anything I get a lot of great questions in my T Nation Community…
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…