The deadlift, a king among exercises, demands total body strength and explosiveness. Westside Barbell, a renowned powerlifting powerhouse, shares its favorite deadlift variations to build unmatched pulling power.
This article explores 4 deadlift variations used by Westside Barbell to target different aspects of the lift and develop a well-rounded deadlift:
1. Jump-Stretch Band Pulls:
- Builds lockout strength by mimicking the increasing resistance experienced during a competition deadlift.
- Bands provide 100 lbs of tension at the start, increasing to 220 lbs at lockout.
- Bar weight is around 60-65% of your competition deadlift.
2. Ultra-Wide Sumo Deadlifts:
- Develops explosively strong hip muscles, crucial for powerful deadlifts.
- This variation emphasizes hip drive due to the wide stance.
- Example: Tim Harold increased his deadlift from a difficult 700 lbs to an easy 775 lbs in just 3 months using sumo deadlifts.
3. Box Deadlifts:
- A productive method to improve pulling strength throughout the entire range of motion.
- Performed on platforms of varying heights (1-4 inches) to target specific areas.
- Conventional or sumo deadlifters can benefit from using different box heights.
- Benefits include building grip strength (holding the bar for a longer duration) and improving specific weaknesses in your deadlift form.
3. Rack Pulls:
- Effective for strengthening the mid-range pulling portion of the deadlift.
- Westside’s Key Point: Most lifters perform rack pulls incorrectly with the bar starting too high off the ground. This allows them to lift heavier weights that wouldn’t be possible in a competition, potentially leading to central nervous system breakdown.
- Westside recommends rack pulls starting only 2-6 inches off the floor, with weights around 80-90% of your max deadlift. This approach focuses on strengthening the specific range of motion used in competition deadlifts.
Key Takeaways:
- Westside Barbell advocates for training deadlifts with variations that target specific weaknesses and aspects of the lift.
- The proper weight selection and starting position are crucial for effective rack pulls.
- Focus on quality reps within a specific range of motion for optimal results.
By incorporating these deadlift variations from Westside Barbell, you can develop a well-rounded deadlift pulling power and unlock your full powerlifting potential!
Check out our previous post about The Westside Conjugate Method: Building a Monster Deadlift.