SG Fitness hosted an introductory seminar on the Deadlift at Battleground Fitness UK. For those that attended please see reminder notes below to enhance your learning.
For those that did not attend, have a read and make sure you are there next time to make sure you get the best out of your lifting.
What you wanted to focus on:
- Technique/Types of Deadlift
We covered various deadlift techniques from conventional, sumo and olympic style first pull deadlift.
- Types of grip
We discussed the double over hand and alternating grip.
Double overhead is usually used for olympic lifting such as cleans and snatches as they require to catch the bar after the pull, the grip used is usually referred to as ‘Hook Grip’. Whereas higher weight powerlifting style deadlifts tend to use alternating grips that are stronger.
If you are not training for a Powerlifting or Weightlifting competition it is advised to use straps if you experience grip issues.
- Warm ups
We discussed a routine of
What issues you have experienced:
- How to remove lower back pain
If you are experiencing lower back pain it is likely due to one of 2 issues:
- you are rounding your back during the lift and so putting pressure on the lower back in a flexed position
- you are leaning too far forward during the lift and so using the hamstrings and back too much rather then utilising the front and core as well.
- Grip issues
- Belt usage
Belts are highly recommended to use when training for high strength deadlifts. This is because of the intra-abdominal pressure that supports the lumbar section of the spine to enhance the stability of the upper body. An explanatory paper by Dr Frankel covered the research on using a belt whilst weight training.
What did you want to achieve:
- Bigger 1 rep max – how to achieve this
By altering techniques throughout the seminar there were 6 personal best’s achieved
- Endurance deadlift.
We discussed endurance based deadlift as some participants are entering the ‘Super Human’ contest in which they will be continually deadlifting as a team for 20 minutes.
Recommended to adjust foot stance and hand position during training before they find a technique that is most suited to their body and posture that will reduce back pain and ensure leg movements are used for deadlift above back pulling.