A mile-wide back now! - Part 2

In the first part of the article I devoted more attention to pull ups. Now is the time for another back exercise: the deadlift is one of the toughest existing strength battles which allows you to lift the largest weights. It is usually young people who excell in the rivalry, and hence the legends about this exercise causing major injuries. Unfortunately, most performances you can find on the Internet present a wrong and spine-harmful technique. When done correctly the deadlift is one of the safest exercises.

You should definitely read:

A mile-wide back now! Part 1

Read part one: http://afterworkout.com/articles/3498/a-mile-wide-back-now-part-1

The best strongmen can lift several times more than their own weight. Andrey Belyaev's, a Russian powerlifter's feat is especially noteworthy: while weighing 90 kgs himself, he lifed 391 kilos with no equipment and broke the world record which hasn't been broken for 30 years. It was on July 9, 2013.[1] It's an unbelievable result. As if that was not enough, Andrey improved his own achieved when he did 395 kgs in the deadlift (he weighed 90 kilos!) [2,3] For comparison: Mariusz Pudzianowski, a Polish strongman who weighs 52 kilos more, struggled with 400 kgs in the deadlift (official Mariusz's record is 415 kgs [4]). Moreover, Belyaev crushed other even the strongest competitors in powerlifting when he performed a squat with 425 kgs and bench pressed 300 kgs.

Watch the film: Belyaev in 391 kgs deadlift sumo, 2013.

Watch the film: Mariusz Pudzianowski vs. Pekanov in 400 i 410 kgs deadlift.

Contrary to pull ups, in the deadlift the work of your legs might be significant, particularly in the sumo version.

The deadlift is a major exercise for many disciplines such as weightlifting, powerlifting, strongman (strength athletics), crossfit, martial arts.

The following types of the deadlift can be distinguished:

  1. Conventional deadlift: feet placed narrowly, hands in undercling, you can also place your one hand in an underhand grip and your other hand in overhand grip. This is the most popular type of the deadlift, used in many disciplines.

  2. Sumo deadlift: place your feet very wide (additionally toes placed outwardly), hands placed in overcling or mixed grip. It is used very often by powerlifters and strongmen (stairs competition). For many it is the strongest type of the deadlift which shortens the movement,

  3. Snach grip deadlift -  place your feet like for a conventional deadlift, place your hands as if you wanted to snatch (very wide grip, even at the end of the barbell!). It aims at accustoming the competitor with the snatch,

  4. Deficit deadlift – what is particularly difficult here is lifting from lower ground, hence the movement trajectory is longer and it strengthens the weakest phase,

  5. Partial deadlift or rack pull: you start the movement from the level of your knees. It is to accustom the trainee with the weight and helps to formt he proper grip,

  6. Deadlift with chains – it aims at increasing resistance in the easiest phase of the movement (more or less around your knees level),

  7. Deadlit shrugs – the same as conventional but when you raise tour torso you flex your shoulders as if you were shrugging (when you shrug trapesius and levator scapulae muscles work),

  8. Romanian deadlift, RDL – emphasistes the work of the back thighs and buttocks.

Additionally we can distinguish a RAW deadlift = NO EQUIPMENT that is only with the belt and the deadlift with equpiment. In the raw version for example knee bandage and a powerlifting belt are acceptable. In the "armed" version a competitor is allowed to wear a special suits (for example INZER designs).

A YOUTUBE FILM: the conventional deadlift

A YOUTUBE FILM: the deficit deadlift

A YOUTUBE FILM: the conventional deadlift with chains