Deadlift Techniques
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Forum Name: Training
Forum Discription: This forum is for discussion about training for the Scottish Heavy Events.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=15047
Printed Date: 3/26/26 at 10:26pm
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Topic: Deadlift Techniques
Posted By: JB Cochran
Subject: Deadlift Techniques
Date Posted: 1/28/12 at 1:01am
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Since I've been watching countless videos of different exercises I've noticed people doing deadlifts a couple different ways. One way, the way I learned, is the feet are shoulder width or slightly wider than shoulder width apart and they grip the bar just to the outside of the legs. The other technique I've seen is the legs are much wider than shoulder width and the bar is gripped between the legs at shoulder width. Is their a benefit to doing it one way over the other or is it just a matter of preference? Does doing it different ways isolate certain muscles during the lift? ------------- Virtute et labore. |
Replies:
Posted By: Duncan McCallum
Date Posted: 1/28/12 at 1:47am
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JB,
When your feet are close together (i.e. shoulder-width or slightly wider) this is considered a "conventional stance" deadlift. When your feet are spread WAY far apart it is considered a "sumo stance" deadlift.
Me, I'm a conventional deadlifter. It's just the way I was trained. We had this discussion a few months ago where I argued, erroneously, that there really is no benefit to the sumo stance because one is in a position (hands in close/feet wide apart) that does not really translate into Highland Games events. Basically, one should never end up in that position on a throw, so why train the lift?
Craig argued, as did others, that the sumo stance deadlift technique does have a carryover to the Games. While we might never find ourselves in that position intentionally, the lift itself and the strength being developed from training that lift definitely has a strong carryover to the sport.
Train both. Why have fewer tools when you can have more?
Also, looked at your WFD. There are a few things happening there we can build on. I'll PM you later about it...keep working hard! ------------- The man in the arena. |
Posted By: Silverback
Date Posted: 1/28/12 at 2:23am
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I want to know what you do with your hair when you deadlift Duncan. Do you let it blow in the fan breeze and let your freak flag fly, or do you put it in a pony tail? Some of us have to live our hair through you man.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: C. Smith
Date Posted: 1/28/12 at 2:51am
This is the correct answer. ------------- |
Duncan McCallum wrote:Posted By: JB Cochran
Date Posted: 1/28/12 at 3:04am
I'd appreciate that, man. I'm looking for all the advice and critiques I can get. ------------- Virtute et labore. |
Posted By: Duncan McCallum
Date Posted: 1/28/12 at 3:23am
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Well my advice is free, and is worth every penny.
Myles, it really depends on what day. Sometimes I go all Shogun and have a topknot. Other times I have the bandanna. At North/South my pitiable WFH series was saved by an enormous hair clippy courtesy of Kate G. I am a big fan of the cut-off shirt sleeve; I think I'm going to market these. Done the high-school soccer girl pre-wrap headband thing. Flydanna, check. Did the ponytail one time for squats and pinned it between the bar and where the bar rested...pulled a bunch of it out.
If I am going for a really big deadlift, I plug in the iPod, select my Brutalica list, and power the frack up. DEFINITELY sporting the Adidas headband (and matching wristbands) for this...hasn't failed me yet. ------------- The man in the arena. |
Posted By: Lex Miller
Date Posted: 2/01/12 at 10:41pm
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Duncan...my hair aspires to be like your hair when it grows up...but unfortunately most my little "hairlings" are jumping ship recently.
Can we all look at the actual position the sumo puts us in for a moment...I think that resembles the stance one would get in to pick a caber. I think it's that wider stance that causes more need to "activate them hips and put da ass out"(RIP 2pac) just as though someone(even a noob like me) is trying to get lower on the caber before the pick.
I am no expert, but I do spend a lot of time reading Men's Health  .------------- http://worldsstrongestscientist.blogspot.com" rel="nofollow - http://worldsstrongestscientist.blogspot.com |
Posted By: C. Smith
Date Posted: 2/02/12 at 12:36am
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The caber pick is similar to a sumo deadlift. The heaviest caber I've ever picked was like 225lbs. While I agree that sumo is useful for throwing and HG, picking up a (light) caber isn't one of the reasons why. ------------- |
Posted By: sward
Date Posted: 2/02/12 at 1:03am
| Although the deadlift is not one of my favorite/best lifts, this page is one of the best breakdowns of the lift that I have seen. http://www.dieselsc.com/how-to-deadlift/" rel="nofollow - http://www.dieselsc.com/how-to-deadlift/ |
Posted By: rob meulenberg
Date Posted: 2/02/12 at 1:26am
Awesome. Did you turn it????? ------------- www.sportkilt.com |
Posted By: C. Smith
Date Posted: 2/02/12 at 1:30am
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I don't think I did.
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Posted By: Lex Miller
Date Posted: 2/02/12 at 6:08am
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Quick question for a quick respone: I have deads today and I plan on using my new resistance bands I got from perform better. They are rather long. does anyone have a link to pictures or video showing how you all hook them up for deads? I will probably figure it out in about 45 minutes after trying it several times, but I'd rather mot waste time today. ------------- http://worldsstrongestscientist.blogspot.com" rel="nofollow - http://worldsstrongestscientist.blogspot.com |
Posted By: C. Smith
Date Posted: 2/02/12 at 6:39am
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If you have a platform, hook to that. If you have a rack, hook to that. If you have dumbbells secure to those. If you have feet, step on and wrap over the bar once or twice. Etc... There are numerous ways and I hope it doesn't take you 45 minutes to figure it out. Although, you are a grown man with no tools, so..... 
------------- |
Posted By: Lex Miller
Date Posted: 2/02/12 at 9:31am
HAHAHA! Yep. The only reason I have trouble is because they long as hell. I just want the tension right. I guess you can't be picky? I am a little OCD about the balance of things...like the way I knot it on one side HAS to be the same as the other...I was that kid in kindergarten undoing and re-doing his velcro shoes all day long! ------------- http://worldsstrongestscientist.blogspot.com" rel="nofollow - http://worldsstrongestscientist.blogspot.com |
Posted By: brandell
Date Posted: 2/02/12 at 11:48pm
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Best Deadlift: all of them. Most applicable to the games: Snatch grip deads from a mid shin hang. Want to throw better: Go throw. ------------- |
Posted By: JamesBullock
Date Posted: 2/03/12 at 8:46am
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Lex, Go to www.elitefts.com and they have short bands specifically for deads and benching. I prefer them over the perform better bands and they are cheaper at elite. |
Posted By: Silverback
Date Posted: 2/04/12 at 1:48am
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Don't get so hung up with a style or balance on the pulling, it is more important that you do something. For the balance I used to mess with putting 5 pounds more on one side just to unbalance the bar, I would switch it to the other side the next set. When your in life using your strength, nothing is balanced, so not sure why we so focus on making things that way when we train? I mean we don't want to be doing some max effort lift with one side heavy, but for just training stuff, no reason to be so worried about it to get your band in a knot.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: mthompson33
Date Posted: 2/04/12 at 3:59am
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Ok, this crossed my mind this morning and thought I would throw the question out there. I really like the dynamic (speed/power) dead lift for conventional. But, what about for Sumo DLs. My intuition tells me that is not a great position to be moving too fast, but my intuition is not so good on these things. I think what my mind is telling me is that when I extend at the top in the conventional my legs can act like big springs and catch the rebound when I come back off my toes. All spread out for Sumo, I'm thinking snapping twigs... I'm guessing banded Sumos would be fine. My EliteFTS shorties will be in on monday... Happy Birthday to me! ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: JamesBullock
Date Posted: 2/05/12 at 5:29pm
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Matt, You will be fine doing speed pulls with Sumo Deads. Powerlifters do it all the time. The rebound will be transferred back to your feet with no problem. A proper sumo pull places most of the stress towards the outside parts of the feet. The main concern with the speed pulls and the sumo dead is whether the Abductors, and the Pectineus muscle is prepared to take the sudden loading that is associated with the speed work. If you have done a significant amount of conventional deads and sumo deads in the past you should be fine. I like speed pulls with both personally. |
Posted By: Duncan McCallum
Date Posted: 2/06/12 at 12:37am
Whatever...like you've ever done a deadlift James.
 ------------- The man in the arena. |
Posted By: JamesBullock
Date Posted: 2/06/12 at 2:22am
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I am lazy... I only do them 3 times.... A week :) |
Posted By: mthompson33
Date Posted: 2/06/12 at 2:38am
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Cool, thanks! I will go into those gradually then. I know that my Sumo DL strength is not as good as my conventional. This probably points to weaknesses that should be addressed... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: mthompson33
Date Posted: 2/06/12 at 2:39am
Ah... To be young again... :-) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Jim Glover
Date Posted: 2/27/12 at 2:31pm
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I haven't read through the whole thread but a nice "speed" deadlift session I've used with great success is Jack Reape's Fun With Quarters. Warm up Load the bar to around 50% of your max or a moderate weight you can pull at full speed, I usually start at around 225. Pull a couple of singles, add 25s to each side, pull a couple of singles, add 25s, pull. Repeat until the bar doesn't seem to move as fast as your starting weight. Drop back to the start and go again. 2 or 3 times through is nice. I also use straps so I don't have to worry about grip and just focus on pulling fast off the floor. I only did this for direct dead work between the October Highlander and the December Higlander and I jump from a 500# dead to 525# and it came up way easier than the 500 two months earlier. ------------- "A single one of us can defeat your whole army. If you do not believe it, you may try, only please order your army to stop shooting with firearms." - Mameluke Chieftain Kurtbay |
Posted By: mike landrich
Date Posted: 2/28/12 at 3:14am
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I'll add my 2 cents on a different aspect of the lift. Do a double overhand grip, until you cannot keep the bar from rolling out of your hands, then hook grip it. If that fails, use straps when you're beyond your grip limit. Avoid the alternate grip as it stresses your underhand biceps unnecessarily. ------------- "Never argue with an idiot. He'll drag you down to his level and win by experience"-Mark Twain |
Posted By: Jim Glover
Date Posted: 2/28/12 at 10:26am
------------- "A single one of us can defeat your whole army. If you do not believe it, you may try, only please order your army to stop shooting with firearms." - Mameluke Chieftain Kurtbay |