Preface
Before getting into this, let me state that the Deadlift is my best Powerlift.
My best Competition Deadlifts in the various weight classes were:
1) 148 lbs Class: 420 lb Deadlift
2) 165 lb Class: 500 lbs Deadlift
3) 181 lb Class: 575 lbs Deadlift
4) 198 lb Class: 590 lb Deadlift
5) 220 lb Weight Class: 617 lbs Deadlift at a body weight of 208 lbs.
So, let just say that the information I am about to present is based on not only research data but practical experience with myself and in working with others.
Limited Deadlift Training
The Deadlift is a very unforgiving lift.
1) As Louie Simmons said, "It take more than it give back".
2) As Dr Tom McLaughlin stated, "The lower back is quickly and easily overtrained with the Deadlift.
That is why the frequency of the Deadlift is limited comparative to Squat, Bench Press and other training exercises.
Inconsistent Competition Deadlift Meet Performance
While I had a good Deadlft, my meet performance was inconsistent. That because, like many, I overtrained my Deadlift, lower back. I came a logical conclusion...
If Something Isn't Working, Something Needs To Change Something
One program that I had tired that work for my Deadlift was Bill Starr's, "A Different Approach To Improving The Deadlift". Starr, an Olympic Lifter, end up pulling an American Deadlift Record with this program.
This program excluded the Deadlift from training, focusing on Heavy Good Mornings and Power Cleans.
I modified my Deadlift Training to revolve around Heavy Good Mornings and Power Cleans. In the course of a year, my Deadlift went from 540 lb to 590 lbs.
I then modified my No Deadlift Training and ended up taking my 590 lb Deadlift down to 550 lbs in a year.
It's similar to baking a cake. My modified Deadlift Training Program had the right ingredients but wrong amount. Think of it as adding two cup of oil to a cake rather than one cup, which I did once.
I finally tweaked the ingredients. The following year, my Deadlift went up to 606 lbs and then to 617 lbs at body weight of 208. I still hold the Deadlift Record in the 220 lb Class weight class for New Mexico that can be found online.
The article below, that was in "Powerlifing USA, documents my experience and the training information on it.
The No Deadlift, Deadlift Training Program
The No Deadlift Program to Improve Your Deadlift
One of my mistakes with this article was not documenting my progression. Initially, my I performed Heavy Partial Rack Deadlift combined with Power Cleans. Like many, I could not quite quit Deadlifting completely.
However, even Heavy Partial Rack Deadlifts were beating my lower back up. To solve the issue, I eventually substituted Heavy Partial Rack Good Morning.
I found Heavy Partial Good Morning increase my posterior chain strength and allowed my lower back to recover faster without overtraining it.
My successful pulls with 590 lbs at 198 and 606 and 617 lbs at 208 lbs were from performing no Deadlifts, just Heavy Particle Rack Good Morning and Power Cleans for 6 months before a meet with no Deaedlifts.
Secondly, if I could write the article again, I'd recommend....
Technique Deadlift Training
The issue for a Competitive Powerlifter's Deadlift is using the Deadlift as the training exercise. Yes, you gain strength. However, it come at a price.
During any exercise, when muscle fatigue set in, technique is altered. Also, the muscle firing sequence changes. In other word, you learn to perform the movement incorrectly.
The key to developing Deadlift Technique is training the Deadlift with single reps with loads of 85% of your 1 Repetition Max for sets when you are fresh. Once fatigue sets in, Stop.
Building Strength and Power In The Deadlift
The key is to use Auxiliary Strength Exercise that are similar in nature to the Deadlift: Good Mornings, Back/Hip Extensions. Stiff Leg (slight break in knees) Deadlift with a Barbell and/or Trap Bar, etc.
To increase Power, use Olympic Pulls such as: Power Cleans, Power Snatches, Dead Hang Power Cleans and Snatches, Hi Pull Cleans and Snatches, Dead Hang Cleans and Snatches, etc.
As a side note, a Kettlebell Swing is great Power Movement for Deadlift Training. I have replaced my Olympic Pulls with the Kettlebell Swing.
With that said, to develop Power for the Deadlift with the Kettlebell Swing, loads that are close to your body need to be used.
As an example, I weight 193 lbs. My Kettlebell Swing for Power on the top sets range from 130 lbs to 180 lbs. For loads of this nature, I use...
The Home Hungarian Core Blaster
This video show you how to make them. The cost is around $20.00 plus the cost of some Standard Weight Plates with a 1 inch diameter.
Phil Rivera
Phil was a local lifter that I knew. Phil increased his Deadlift by employing Heavy Partial Good Morning and Power Cleans.
Phil's modification to the program was to Deadlift every 4 weeks on the program. He did so to determine how he was doing and to keep a feel for the Deadlift.
My method of measuring my results was to show up at a Powerlifing Meet every 6 month and see what I could do.
Take Home Message
1) The Deadlift is a great training exercise providing the frequency is limited and allows for the lower back to recovery and it is a well written program.
2) For competitive Powerlifter, a more effective method is to employ the Deadlift only for Technique Training.
Utilize Auxiliary Exercise that are similar in nature to the Deadlift for increasing Strength and Auxiliary Exercises that are similar in nature to increase Power.
Kenny Croxdale