powerlifting, Training Tips

Deadlifts and Blown Biceps

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What happens when a tall, long-limbed,  young, cocky 20 year old challenges a shorter-levered, confident 32 year old to a weightlifting competition? I don’t know yet, but we’ll find out in about 8 weeks as these two claim they will train and then square off for a maximum three lift total contest.

You can be sure I will harass and cajole them to make sure they train for it. (Jack, better lay off the donuts).

The 20 year old has as his experience, proficiency in the the olympic lifts and is a pretty good rugby player, while the 32 year old recently has competed as a bodybuilder and prior to that, as a successful powerlifter. Based on that, who do you think would win?

I am going to give the older guy early points for getting the “kid” to agree to designate the three lifts, the standard powerlifts of squat, bench press and deadlift. (We older guys all know you can provoke a 20 year old into just about anything)! That should balance out the hormonal advantage of youth.

This 20 year old kid, Jack, is strong as a horse and even with the disadvantage of the long levers, I wouldn’t count him out. Greg, the shorter. older guy has experience as a bodybuilder and a successful powerlifting competitor prior that.

Greg has shown veteran caginess in getting his best lifts used for the competition but still has some concerns. He wants to wear a belt and he should if he feels safer with it, but he also wants to use straps for the deadlift because he is fearful of blowing out a bicep if he uses the alternating grip. Greg: no straps! If you can’t grip it, you can’t lift it!

Instead, kegmeister, Dave Lemaczyk offers the following as his deadlift cue card for them. for me and for you:

 

The last deadlifting broadcast has brought many new emails to my inbox
today requesting a checklist for the perfect deadlift.  Even though I do not
use the lift in my own training of athletes, I do provide a service as a physical
educator to thousands of people per day through these broadcast.  For that
reason alone, here is the deadlift cue card,
 
1.  Place feet in a straight line with knees and hips.  This ensures proper limb
placement perfect for lifting.  While you may not receive the advantage of
leverage, you should however obey this straight rule.  It prevents connective
tissues from undue stress that occures when stances are too wide or narrow.
 
2.  Grab the barbell with firm hands and don’t use straps.  If you can’t hold it,
you are not worthy to lift it.  Your grip should be the same width are your
shoulders. 
 
3.  Your arms should be completely extended without slack.  Slack during a
deadlift risks a torn biceps muscle.
 
4.  Keep your chest high and your butt down.  This is where most people fail
because they lack confidence in their lower body.
 
5.  Push through the heels of your feet to complete lift. 
 
Easy right?  I hope this helps all those lifters that wrote in.  Good luck!
 
P.S.  Ever deadlift a car?  I can tell you from experience, it’s heavy!

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  • DL fan

    the rugger will beat the bodybuilder! what muscle you see on a rugby player is there because he or she USES it, not because it comes from an exercise out of FLEX magazine.

    cheers :)

  • http://mkonen.com/bblog markfu

    The rugger is a strong kid, but he never should have agreed to the 3 powerlifts. The bodybuilder, prior to training as such did compete in powerlifting meets and I saw him pull 585 with no recent training in the deadlift, albeit with straps. Should be fun since the smack talk has already begun!

    Cheers back!