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Vitoria Lamarca

@vitoria_lamarca

5 years ago

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Posted On: March 14th 2022, 03:21 am

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DEADLIFT CHEAT SHEET 💪

If you’re a competitive deadlifter wanting to build maximum strength and a physique to match, these are my top five exercises.

If it’s not on this list, I don’t believe it’s essential for long term deadlift development.

1. CONVENTIONAL DEADLIFT

My first choice for competition specific strength.

More knee bend means greater contribution from the legs, hips and back. It builds whole body strength, but spreads the muscle building stimulus across multiple muscle groups.

Strength: 1 - 6 reps.

1. SNATCH GRIP DEFICIT DEADLIFT (SLOW ECCENTRIC)

One of my favourites for overall muscle development, particularly the back.

The wide grip and deficit create a huge range of motion, requiring lighter loads. The slow eccentric increases time under tension.

Best used early in a strength cycle to build muscle and work capacity.

Typically 3 - 6 reps.

1. PAUSED DEFICIT DEADLIFT

One of my favourite exercises for technique.

The deficit challenges the start position. Pausing just off the floor teaches you to maintain tension and position after taking the slack out of the bar.

Many missed lockouts start with poor positioning off the floor. Improve the start and you often improve the finish.

Best used in the middle of a strength cycle.

Typically 3 - 6 reps.

1. ROMANIAN DEADLIFT

Excellent for posterior chain hypertrophy.

Less knee bend emphasises the hamstrings and glutes. Start at the top, control the eccentric and maintain tension throughout the set.

Great for muscle growth with carryover to strength.

Hypertrophy: 6 - 12 reps.

1. STIFF LEGGED DEADLIFT

It can look almost identical to an RDL, but each rep starts from a dead stop on the floor, with less emphasis on the eccentric.

This builds posterior chain strength and force production without relying heavily on leg drive.

Typically 3 - 6 reps.

THE TAKEAWAY

Five exercises to build a massive deadlift and the muscle to match.

What other variation deserves a place in my top five? Let me know in the comments. 💪

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