Should Athletes DEADLIFT For Sports?
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- เผยแพร่เมื่อ 7 ต.ค. 2024
- Should Athletes Deadlift For Sports Performance? Strength Coach Dane Miller breaks down if athletes train the deadlift for sports or are other lifts that can improve the athlete's performance on the field.
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"All powerful athletes are strong, but not all strong athletes are powerful" - Vladimir Zatsiorsky
EXACTLY
You don’t build power by deadlifting. You build power through speed work with submaximal weight or ballistic movements like power cleans
@@Samfrancis0000 what's the difference between power and strength?
@@MrSandman610 the speed u create with a certain weight.
We could both be able to squat 100kg but if I can do it a higher speed I’m more powerful
I’m kind of lost here; I (back) Squat, Bench, and Deadlift on the same day, what can I replace the Deadlift with? Because you just convinced me that deadlifting is wasting my time. P.s i’m a soccer player
In my twenties I remember spending three years working on deadlift technique. I'm not going to say the time was wasted but it really gave me the perspective that with the right tool, trap bar, All I had to worry about comparatively was appropriate periodization and spine. In the 90s you never saw trap bar really. First time I used one I had been done lifting in the gym for 2 years doing all my working out moving furniture for a company. I pulled easy in the 500s because my wrist was in neutral The weight was easily centered and no chance of bloody shins pretty much. I've never looked back at using a barbell for deadlifts because of the years It can take just to barely even become competent at that movement.
My rambunctious 6-year-old taught me this other beautiful thing when putting away my kettlebells. At a body weight of 60 lb grabbed 2x35 lb kettlebells helping me put away gym equipment. It was crazy explosive and I realized how years of deadlifting with a bar really made me slow
Interesting story. Thanks for sharing 💪
that was amazing.
I'm so biased toward the deadlift but I can't argue with his logic.
Why I’m just curious
Nice shirt. The rap world lost an underground legend
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RIP
RIP DOOM
My biggest issue with deadlifts for athletes who are not competing in powerlifitng or strongman comps, is that the deadlift is a taxing exercises on the CNS. longest recovery to training period of the compound movements, it takes away from the rest of the micro and eventually mesocycle.
When I was in high school in the 90s I did 3 or 4 sets of 10 on power cleans and stiff leg deadlifts for posterior chain. Not a terribly sophisticated program but I worked up to 185 on power cleans and did 135 on SLDL. One day I decided to try a sumo deadlift with a bar somebody had left loaded on the floor and pulled 405. Yeah transference from power to strength is great.
Good point. That's a crazy amount of reps on cleans lol
yeah i had a guy in the gym i went to too like that... kinda similar story would clean/ snatch and front squat... yknow around 150-225 .. i come back one day everyone said he got bored went and sumo'd 450...
I conventional deadlift 405 for 9 reps. I power cleaned 185 my first day trying them. Second day I power cleaned 185 for 3 reps.
Ya, somebody always leaves the damn bar loaded.
@@-sensibleChris - I think we were actually cleaning up when I did it. I walked up and did the pull. Put it down and unloaded it.
Adaptations>Exercises.
Any decent strength coach looks for what are they trying to accomplish. Deadlift is a great exercise to build strength/potentially build or create more lean body mass. More strength and lean body mass means more ability to improve RFD/Power. Increase in RFD/Power means you can become better at sport qualities. Therefore the deadlift is not bad for sport, and saying it is is ridiculous.
Thank you coach Dane ! you're a really big help to us athletes, especially for athletes that are self coached during this pandemic.
Happy to hear that!
I’m just an average joe, but been deadlifting off and on for 35 years. Never did any stupid lifts and never hurt myself. I like them a lot because they’re a single exercise that put a raw power in my body that I felt was unrivaled. When I used to do shootfighting 20 years ago, I was able to scoop my instructor up in the air (he was 6’4” 260lbs) when he applied the front guillotine choke on me. As a “small man” (5’9” and an overweight 200 lbs) this was a very satisfying ability. I grappled against very large men and even though there were some who were stronger, they were never able to ragdoll me or muscle me into submission. If they won, it was by superior technique.
Exactly have same experience with deadlifting. I was super weak, and when I started deadlifting and overhead pressing and it has sick transfer to the sport, while it is only 2 movements which was super easy to master.
@@valeriybaibossynov2690 that’s an interesting combination. How has the overhead pressing helped you? Just curious
@@NemeanLion- Generally I feel like people respect my framing/pushing much more when I started overhead pressing.
@@valeriybaibossynov2690 ok, I gotcha
I think the case he is talking about is something more specific. The athletes in this case have limited time, so the deadlift doesnt transfer like the other lifts he is talking about. It's not that the deadlift doesnt help, but it's a case of chasing what's optimal. If you trained your OL, i'm sure you would be able to perform better than you did against your instructor. Usually people that are into fitness of any type think they can explode, think they can move their body fast, until they actually enters on good training blocks of OL. When they do for some time, they discover an amount of explosive strength they never though they could achieve before and the deadlift doenst provide near that amout of untapped potential. I must add that the deadlift is my favorite lift, i'm one of those guys that are built for it. But i also practice Muay Thai and the OL make a big difference there.
I've honestly seen more people jack up a clean and hurt themselves. I'd agree that the clean has a much higher positive transfer to athletic performance, but like most things, if done properly there's benefit. Loving the content man!
Fair point ☝️ Thank you for the support!
yes but risk is greater than the benefit
@@shoeplayisbad1 not if done correctly
The learning curve is longer for a clean. Deadlift is easy to learn.
@@jeanpauljeanpaul2530 but as soon as you need explosive strength the deadlift really doesnt help with anything. Cleans all the way!
My question is when I'm doing my 1,500 pound deadlift for ten reps, why does my left little toe hurt?
add more weight it should help :)
You fart too much on the pull
🤣🤣🤣🤣🤣
Gotta breath through your bawls
@@GarageStrength that's where the drive comes from
Deadlift has helped my functional movement and athletic performance. I’m 5’7” was 175lbs with a 1rm 515lbs pull. When I’d play basketball against guys taller than 6’ and they try to post me up or box me out I’d be able stand in place and not let the guy move me at all or I’d be able to box out and grab a rebound over taller and heavier people. My athleticism was through the roof.
Until you run into me at 6'2 220 with a dunk package 💪🏽 lol jk. Good ass weight for your bodyweight
@@ZebraCamel true. Size does matter. Not going to lie I would try my best to avoid any fights with anyone person that large.
The robert oberst thing was actually closer to 2 years ago lol, time flies fast
Crazy, right?
This dude is SO fuckin underrated. I have seen many seminars on strength and conditioning and attended workshops and this guy is putting out world class content FOR FREE. Talks both sides of the arguement, combines clinical research with personal experience, and provides opinions with real life application. This isn't ego based strength and conditioning information; this will actually make you better. Awesome shit.
Finding this channel has been gold
Deadlift made my bench and squat go up. Yeah DL helps a lot. Do it smart, work hard, and you will be rewarded
My primary sport is BMX racing. The deadlift helped me immensely. But fully acknowledge both sides of the coin you wonderfully illustrated
Wait how
@@shy3175 BMX racers put out huge power for the first 5 to 10 seconds of a race. The whole race is only 30 to 40 seconds. Increasing that initial power by increasing leg and posterior chain strength would be a huge benefit.
Nice! And I can totally relate. I mountain and road bike, and the DL (along with bodyweight, core, and explosive power training ) is the best compound movement that has really upped my riding. I can blow past my buddies on rides with ease now, on the flats and especially on the climbs. Never could used to before until I started working out again. Tell the buddies all the time that if they wanna up their riding, work out! They never listen. But it figures. They're not the workout types. Anyhow, keep on keeping on! 🤙🤙🤙
An update! I have been preparing for a race for 10 weeks and switched from deadlifting to cleans program using literally 1/4 to 1/5 of the weight, and the transfer to my sport has been phenomenal. Definitely a believer.
@@nigeleharis5886 I started on dumbbell cleans. Totally new movement for me so still getting the hang of it. But yeah, I can totally see the power transfer from this movement to sports. Awesome stuff
I also have to say another benefit to the deadlift over the back squat (which is highly utilized in s/o programs for athletes) is during max days. It's easy for a novice lifter to learn to drop the bar from the hands than it is to drop the bar from the back. I know some people might argue that novice lifters often have rounded backs during the deadlift maxes, which is understandable, that is a very important safety concern. However, what I like about the deadlift over the back-squat specifically is that its a great lift to use to teach novice lifters/athletes how to properly engage the anterior and posterior muscles. Beginning lifters can look like they have good technique when they are back squatting, such as seeing the anterior pelvic tilt. But in the same case these novice lifters often utilize much of their spine to support the weight rather than engaging the muscles for this tilt such as the abdominals, obliques, erector spinae. Overtime this is extremely dangerous and can lead to lumbar spinal injuries. Proper muscle engagement can be very difficult to assess as a coach, especially during the lift. However, during a deadlift its obvious when a lifter compensates for poor form to complete the lift. This happens with a rounded spine. I agree the deadlift doesn't have a lot of transfer to the field/court, but there are alternatives to the lift that has some transfer for other lifts. I like to use the romanian deadlift to support my athletes for the hang clean. It's a very effective lift that replicates some of the movement during the clean and the RDL saves a lot of time vs the conventional deadlift. You can place the bar on the j-hooks and slide the weights on/off quickly rather than leaving the bar on the ground and dragging the weight.
Snatch Grip Deficit RDLs are a hamstring and upper back killer. Absolutely love em
Crazy good lift
People will think I’m crazy. But if you want to teach a distance runner perfect form, deadlift is an amazing tool. A heavy controlled five rep set, followed by a half mile run. They’ll be primed in their trunk to remain rigid and posterior chain to output max force. I’ve successfully used this to take multiple runners from atrocious form to gorgeous form in a total of eight sessions. It also helps them lengthen their stride and feel stronger when they run overall.
As an endurance runner the dead left is a must for me .
Imo deadlifts are great until you start getting really strong at them then they start to have a real bad SFR. Once I broke the 550lbs mark, if I deadlifted heavy I’m not doing much else high intensity stuff that week. That’s a problem when I need to do 10+ hours of grappling.
What is SFR?
@@joerapo stimulus fatigue ratio. Check out Mike Isreatels stuff
@@deansander441 Thank you sir.
That's exactly the issue
IMO if you have other demands on recovery, deadlift is a once a week to every 10 days movement. I think there is little need to do sets across or much volume at all either if you are also squatting consistently (2 times a week). The biggest problem with DL is it does sap recovery and because people can do the most with it as a lift they tend to over do it, or treat it like a squat or a bench where you can do 5-10+ sets a week loaded.
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Great Video Coach! Are you able to put together a video detailing the subtle differences, if any, between a conventional deadlift and the first pull of the standard olympic lifts?
The video was excellent 👌, so thorough and educational. Thank you for this
Great channel! I still believe as Date Tate has stated you “have to learn how to strain”! And that is huge when transferring over to performance. I also believe the variations of the deadlift are vital to sports performance, in the starting position of a deadlift you are basically in an athletic stance. The same stance that dozens of sports use while performing their sport. It would stand to believe that trap bar, suitcase, rack pulls, speed pulls, rdl’s, etc would make a substantial difference. I think to much emphasis on the max effort DL on this debate and not enough stress on the dozen variations that are used all over the world to increase performance. Keep up the great videos!
Thanks for the support. Really like the stiff leg variations
It's so weird to say that having greater absolute power and strength doesn't transfer. Nothing makes your back or core stronger than the deadlift will. And a strong back and core is game on. Do power training, and separately do sports-specific training. Your body will naturally assimilate these skills.
If one can perform the snatch or clean, go for it, but many facilities do not allow for these or have the right equipment. In the absence of opportunities to perform technical weightlifting movements (that do have similarities to the deadlift), deadlift has a very important place.
That’s a good point about facilities and sucks that gyms don’t allow O Lifts
Another pros for deadlifting is it is easy for beginner to start with. Imagine to coach busy mma fighter to o-lift for couple of month before he could even load bar with anything
Yeah I agree. I think the biggest issue for HS athletes in HS weight rooms is lazy and bad coaching. DL proper form is A LOT easier to teach and get down than even a power clean. I think the example of transfer of training is somewhat flawed. I think the Back Squat, especially Low bar WILL increase your deadlift without having to deadlift, and that was the exercise that drove the example person's Dl, not cleans and snatches. I think the DL drives power cleans a good deal and the stance and position you are in for football and wrestling the DL has EXTREME bang for the buck early on with increase absolute strength in the hip hinge (conventional only IMO for athletes). I think once you are over 600 DL it can have some diminishing returns (this is dependent on your size, so I would say as you pass the 2.5 bw point). I think the other issue with the DL, especially in HS weight rooms is over programming volume in performing it if people are squatting 2 times a week (especially if they are low bar and breaking parallel). But I agree 100 percent no reason at all for an athlete not to DL especially at the HS level to build a base.
Great video! I have transitioned into weightlifting from a mainly powerlifting style training and having a trained deadlift/low bar squat put me at a significant advantage over a lot of people at my gym. In a very short time I could OHS, high bar squat, and clean pull more or equal to a lot of way more experienced lifters. I think to say the powerlifts (deadlift/low bar) don't have ANY carry over to the Classic Lifts is disingenuous. Though I totally agree that the deadlift and low bar squat probably aren't worth your time and recovery resources if you want to be a weightlifter/athlete.
Yeah I see it as the amount of transfer and it doesn’t as well as other lifts in my experience
Overhead squats and clean pull are not Olympic lifts so where is the carryover?
@@JayzsMr It was just easier to get my point across with those examples.Are you trying to imply that movements like clean pulls, squats, OHS, and snatch balances don't help your classic lifts? Plenty of highly successful coaches have expected ratios/ranges of your pulls, OHS, snatch balance etc. to your snatch and c/j. I was just saying that the strength I had gained prior in alternate movements helped me in the less technical, less mobility demanding, shorter ROM versions of the classic lifts. I had not yet gained the skill, mobility, and speed required to display the strength I already had as I had just started. I am certain that I wouldn't have progressed from a 90 kg total to a 180 kg total in less than 8 months of weightlifting without the prior training in the deadlift/low bar squat. To say that the deadlift and low bar squat have absolutely, 100%, no carry over is very inconsistent with my own training experience. I am not a respected international level weightlifting coach though. It was just my own experience.
I had a completely opposite experience. Being able to hit some decent numbers in low-ish bar squats and deadlifts (both sumo and conv) did nothing to me in terms of carryover once I transitioned into Olympic weightlifting. Granted, it may not be the same for everyone, but the general consensus is that powerlifting style low bar squats and deadlifts are just a waste of time if you're not a powerlifter. Those are just different movements with different mechanics, different leverages, etc.
Low bar squats and rounded upper back deadlifts have no carry over to the Olympic lifts because low bar squat allow for bad form and cheating, front squats are the real test of squat strength and when your going up on a clean and jerk for example you’re back needs to straight so rounded back dead lifts won’t help u. Clarence Kennedy talks about this in his video titled “why powerlifters are bad at weight lifting” or something along those lines
One of the first videos I've seen that look at Robert Oberst's opinion from both sides.
He had to defend himself for quite a while afterwards because people took the statement as if he was saying DL are not beneficial at all.
Thanks. I appreciate that. Yeah people completely overreacted, but was definitely a cool conversation to have 💪
Hey, make a video, on the best amount of reps and sets, for hypertrophy and power?
Great suggestion!
Internal rotation occurs in the shoulder of a deadlift. Do you know what else has internal rotation? The bench press, the pull up the overhead press. The majority of movements are internal rotation dominant, this is not a knock against deadlifting, it’s just the nature of most training movements.
I always read that one reason behind common hamstring injuries was the overdevelopment in the quads compared to weaker hamstrings. Focusing on Olympic lifts sounds like it would contribute to this problem, and hamstring injuries are already rampant among athletes. Would you maybe include RDLs for at least corrective reasons?
Your channel has a good potential. I'm adding something to the training from your labors. It would be great if the author made Russian subtitles, so that the author of the channel would attract more audience, because there are many fans of freestyle wrestling in Russia. Peace to all!
is Russia safe to visit as a tourist? genuine question.
@@dotdashdotdash Yes it is, trust me i got family over there.
Yoooo trap bar jumps?!?! Can’t wait to try
Have fun 👊
The deadlift definitely carries over to a clean. I entered a CrossFit Olympics beginner class and trained in the gym before with regular lifts like the deadlifts for years. The lighter weights are just flying up and the normal beginners couldn’t come close
Awesome and informative video. this is all so true. love me some trap bar dl jumps too. keep this coming.
More to come 👍
Thanks Coach Dane, really interesting take. What if you were training rowers? The drive phase of a rowing stroke is practically all of the things a deadlift is; lower back neutral to slightly flexed, upper back usually a bit rounded, shoulders protracted slightly and they internally rotate throughout the drive. Most power comes from the legs, but top athlete distinguish themselve through continued power in hip extension and abdominal bracing. The drive is quite slow, compared to most powerful sports movements done repeatedly (~800-1000ms). Rowers don't spend heaps of time lifting barbells, eveni if they should, so they tend to be pretty bad at free-weight exercises - given their body size.
Ignoring nuances of particular loading/variation/style/periodisation stratorgies, or changes with time and proficiency, for the interest of simplicity in your response (but feel free to elabroate!). My question is this; is the time spent trying to learn a more technically challenging lift (like oly) at lower loads and possibly progressing very slowly, a better choice than learning how to execute different deadlift variations that have a lower technical buy-in? In your opinion, which one would put more speed into the boat more quickly?
Good vid and info!..
I find the power clean is the most “un-natural” movement that strength coaches use that I just don’t get... it’s essentially a deadlift turned into a modified hang clean... Hang cleans hands down and front/back squats to strengthen your back and posterior chain while staying in an “athletic” position for sports related movement.
The clean deadlift vs deadlift looks different and use different muscles. The clean use more quads and are much more safer for the lower back. Regular deadlift u use more hamstring and lower back. The clean is harder to do, therefore u won’t get as hurt because u aren’t using as much weight as u would with deadlift. I can clean 100 kg and can deadlift 160 kg. 160 kg is much more risky for my lower back then with 100 kg
Hang cleans me too, are you a tall guy? I think taller guys find hangs more appealing. Me I am 6.2
Here's how to keep
DLs safer...
No straps
No alternate grip
No hook grip
So back and biceps aren't as endangered because the grip becomes a circuit breaker
Plus
Go onto toes w/shrug to reduce the lumbar scrunch of standard lockout while making more useful work
There is a big difference between what is valuable for training athletes and what is good for building decent strength for the average gym goer. I’m a great fan of the trap bar deadlift which I find as a 69 year old gives excellent bang for your buck. I believe Dane also recommends it for the older lifter.
Sick shirt, sick vid. Love the channel. Liked.
Haha thanks man ✌️
Guess as a basketball player I've been training suboptimally. But, even if not the most effective, deadlifts were enough to boost my approach vertical from 34 to 42 inches. Did about 3 months of very heavy powerlifting style training and boosted my numbers a fair bit, then went into plyos for a few months.
Most important thing is training volume and overall programming. Even with imperfect exercise selection athletes can still see some tangible gains with proper execution and programming.
Should I do the same as you? Like heavy powerlifting now and then Plyos? I‘m trying to get my vert and speed up to be a better defender
@@speznaslordtachanka1064 I'd say do a strength phase and then an explosive phase yeah. May also want to focus on tendon health and rigidity. Pjf performance and kneesovertoesguy have some good stuff on that and strength training for athletes.
Probably squats, bench, and cleans for main compounds and then do some accessory work to hit weak points. For example I did a lot of Nordic curls and hip flexor work because both were behind my glutes.
How do you maintain strength after your strength phase and start doing plyos
Deadlifts, power clean and hang cleans have tremendous carry over to my job in construction as a rodbuster.
The deadlift should be your number 1 spine protecter and base strength builder. No other exercise builds that “base” the same way. But it must be done safely !! I deadlift 3 times a week double overhand as part of a 5 day full body split. Day 1 working with 85% of max, day 3 @75% of max day 5 @ 60-65%. If you want to “transfer” your strength into power, add in some explosive kettlebell movements and phase out pure str work. Got a little bit farther into the video. The O lifts are definitely the most efficient but what is the injury rate on these things? Like if you just have average form for an average athlete the injury rate must be for sure worse than on a deadlift? I think kettlebells and simple pattern Plyos are a lot safer for your average athlete for developing athletic power than both deadlifts and o lifts
The trap bar deadlift is a much safer option with all of the positive benefits of a straight bar.
for me it depends: BB deadlift activate my higher back, shoulder, traps glutes and hamstrings, Trap bar activate more my quads shoulder and forearms, in fact my tight widen up combining BB squat and trap bar deadlift.
As Sika Strength says, it's a kiss-me-ass lift. Little to no purpose or reward other than makes you feel like you did something.
@@ilteschio8244 agreed. Doing both is good but if I had to choose only one it'd be trap bar.
I like powercleans for activating fast twitch fibres, front squats, RDL's to condition my hamstrings and finally Nordic curls as I feel it transfers really well for 300m/400m. Occasionally I love performing a heavy sumo deadlift - though elevated to save my back as I'm very tall - this feels very good physically and my back lights up, feels great and my posture improves - stuff a conventional deadlift. I've been injury free training like this for many years *touch wood* and I'm faster than ever.
First and foremost I LOVE THE MF DOOM shirt #RIPMFDoom
LEGEND 👑
I can tell you from experience both as an athlete and coach. Yes!! I have them Deadlift. I don’t have them 1RM. But we do reps and sets.
I do deadlift using my bodyweight to avoid injuries in my job handling heavy patients. Lot of health care providers have injured backs because they never did deadlifts.
Doing DL with more than your bodyweight is where you start to see injuries. Humans are not meant to DL 500 lb or 700 lb. Nor it will help in sports lasting more than a few seconds.
By the way I use standard plates so I go lower than the DL with Olympic plates. I read starting strengh book to learn proper technique.
I don't feel like DL helps me playing basketball but it is great when doing grappling. Core and grip strenght are great weapons in a fight.
I'm good at deadlifts (squats- not so much) and I've never hurt my back either. But I don't do them anymore because I've never noticed much carryover to sport other than getting good at deadlifting. But with trap bar deadlifting, the improvement is noticeable.
I'm a deadlift believer for explosive sports -- there is quite a bit of research linking the DL and back squat to higher vertical jump performance -- but I think the nuance here is, it depends on where the athlete is in their strength and conditioning experience. For example, if you are training a 15-year-old female volleyball player with zero weightlifting experience, the DL will go a long way in teaching rate of force development, activating the posterior chain, and grip strength. It also helps build the strength base to later use when developing explosive power. So the athlete on the lower end of the strength spectrum (DLing 135 lbs, say) is going to see faster improvement in the VJ than trying to learn C&J with good form at 45 lbs. The OLs can come into play a bit later. For an experienced athlete such as the shotputter mentioned above, yes, the risk/reward ratio changes. In fact, you might say that a 500-600-lb. DL is strong enough for most sports applications other than pure strength sports, and beyond that point, injury risk exceeds the diminishing returns.
I think this is dead on. I think with young athletes it is a waste of time to even bother showing an athlete a power clean until their DL is 300 (205 for girls). I also agree that there is a point where the return starts to fizzle with regards to the effort to improve. I think it is less a raw number though than 2.5 times BW and stronger, as I dont think a guy weighing 300 pulling 500 is anywhere near a danger zone. But at the 2.5 BW DL starts to be a grind where a form error can create some problems (and IME once you hit triple BW some level of back rounding is VERY hard to avoid).
What about some of the studies that say the trap bar helps improve then 40 yard dash?
Awesome episode!
Thank you 💪
Wow, can't wait to buy one of your programs. There are some questions I have regarding boxing that I wanted to ask someone like yourself, since a lot of material out there regarding boxing is tactical or fitness based as opposed to the fine tuned detailed microscopic biomechanical breakdown. Very little science regarding correct mechanics for maximal speed and force production.
I find sports such as swimming, cycling and athletics to be far more advanced on the scientific spectrum.
Anyway, thanks for this video and if there is any way to email you regarding boxing and martial arts I'd be over the moon (willing to pay for!)!
Definitely more a focus on the Olympic lifts, and stuff like hex jumps and squats for me. But I heard that ability to do a hex bar deadlift is really useful for sprinters. What's your recommendation on using DL for sprinters?
What would say for golfers? I, personally, feel that deadlifts are the lift, outside of front squats, that have helped me the most. Just curious.
Golf is very similar to baseball. Deadlifts increase your ability to generate force from the ground. Deadlifts (especially the trap bar) are great for increasing pitching velocity and hitting power, and I would imagine the same goes for a golf swing. Rotation is rotation.
@@JoseRuiz-bl9wh This was pretty much how I think about it. Also, the demands on core stabilization.
@@BigErnieGolf Golfers are getting jacked now and I think it's great. I'm not a golfer but I always defend it when people say it isn't a sport. The golf swing is one of the most practiced athletic movements ever and people are still trying to tweak it and make it better, if that isn't a sport than what is
Not sure I agree the deadlift doesn’t carry to the Oly lifts. Kloklov said he could clean and jerk 500 lbs Bc he could dead lift over 800 lbs. Great stuff as always, love the content!
Whats confusing is that many opinions say that NFL doesnt make their athletes deadlift becuase of the risk to reward ratio; they instead just make them do power cleans. Now that is quite ironic because the first step to power clean is doing a deadlift. You cant make a power clean without lifting the bar from the floor.
I see what you’re saying but the weight you can deadlift is typically way more than that of a clean.
I was 12 years into wrestling, I think Deadlift to be very sport specific, good for grappling sports only in my opinion. And if you pull in your specific sport obviously.
I think the deadlift does have some transfer to other movements. At 59kg my dead lift is 140kg. As far as raw strength goes, I've only met 1 guy I couldn't pick up & dump (he was heavier than my deadlift). Wrestlers don't need too much raw strength compared to explosiveness & strength endurance, but increasing raw strength means that certain positions are easier to finish. Deadlifting has transferred over pretty well to my front/back squat (80kg/100kg) & clean (70kg) as well. My snatch is still lacking but that's due to technical issues not because of strength. Deadlifts increase strength to weight ratio quicker than other lifts (for me at least) & work more muscle groups than most other lifts. I think there's less chance of injury too for people training on their own since the technique is much simpler to learn than others & it doesn't require mobility etc. More weight = less reps = shorter workouts = easier to concentrate + more time needed for recovery = longer breaks between workouts = easier for busy people.
Nice channel man. Great video.
Thank you 💪
Love the MF DOOM shirt comrade, RIP🙏🏻
A legend.
What if you don’t have the money to afford bumper plates and a oly bar? Do you have any links to surplus stores? I’ve looked online and the equipment is super expensive compared to regular iron weights and power lifting bar. For a monetary price deadlifts are still very good if you don’t access to oly equipment.
This is a good point. You gotta do what you gotta do. Maybe doing hang snatches with straps at lighter loads, but I understand the struggle
Love the info!
Awesome content as always. I have a question Dane, do banded deadlift give more power production than conventional or even chains ?
Could you do power deadlifts? Like explosive deadlifts slow coming down and fast coming up? Wouldnt that train powerful hamstrings?
Yeah as a track and field athlete i've deadlifted about 5-10 times in my life at the start of an offseason to just get my back prepared for cleans again. The actual main part of the training is all cleans, squats and hip bridges as far as legs go.
awesome video
Thank you 👊
Absolutely agree.
Of course many athletes should deadlift. It doesn't have to be conventional, but bulling something heavy off of the floor is about as useful a lift as there is. Of course they don't need to do 1RM, no one needs to do that unless they're competing and even then only on the platform. Hell that goes for most lifts most of the time. 1RMs are pretty useless. it's testing not training.
Talking about injuries. The clean and snatch are so technical , are they not more prone to injuries than the deadlift? I understand the carryover is not there. But replacing with olylifts doe not work for everybody because technique.
props on the t shirt selection. Hip Hop ftw
I never did deadlifts in my younger days 30s but in my 50s deadlifting is helping me get bigger and stronger. The key is I don't deadlift heavy every workout and use a wave loading approach.
Deadlifts have tremendous transfer of training and specificity in BJJ and submission grappling in general. Especially in gi based grappling. One of the scariest things on the mat is a skilled BJJ practitioner who also has a monster deadlift.
If ur a noob yea. Once you hit 405 DL unless u are a heavier weight class guy there are so many more important exercises to do that will also increase ur deadlift without even deadtlifting . Good luck Deadlifting 500lbs and training 15hours a week in jitz. The jitz guy who got his 400 DL and moved on and is putting twice ur hours in will hammer u even if u have a 800lb DL
I think if you clean alot,thats going to be even better for martial arts
@@REXAZOR i very much agree.
Deadlift actually only is for skinny people you could say.
Take a powerlifter that has a huge deadlift and put him in a ring, and he'll be destroyed by smaller people.
You need a certain level of strength to excel, anything beyond that is not only a waste but also a liability.
People forget that the clean also works the posterior chain, as well as make you explosive and athletic
I have been a Black belt for over 10 years. This observation is IME and IMO is incorrect. I think you have not trained with many people who have an 800 DL who are even blue belt level. If you did I think your opinion might change. I do think a purple belt who used to lift will school the new guy who has an 800 DL....but....in a year that purple belt is going to be having problems with that same guy, as will many of the people in the gym. I have seen guys that strong literally tear their training partners gi in half (split it down the back into two pieces) while rolling. Ever take a look at many of the top BJJ/Submission grapplers in the world? Do they look like guys who stopped at a 405 DL?
Dead lifting is my always go to exercise the only problem when I started was the more I lifted I wanted to lift heavier and heavier. Bad form I had no clue what muscles I was even working I just wanted to lift heavier. Messed up, avoided for a couple of weeks. Started focusing in calfs quads hamstrings posterior chain back muscles. And started again from ground zero made a huge difference.
The MF DOOM shirt 👌
Game respects game ☝️
What about as a general strength exercise?
>∆< I like deadlifts. But you're right.
I didn't really learn to do the cleans well; so I didn't use it much.
Sprints/plyo circuit yes.
But I really sneaked a speed deadlift In which was essentially 70% of my max.
Haha. It wasn't necessary for tkd
ive been running track since high school just turned 40 and started doing deadlifts for the first time EVER in my entire life lol. I am now running faster sprint times in my tennis shoes then i did in college in my spikes lmao unbelievable to bad i had a terrible coach back then! ! My fastest 100m was 10.48 i bet i break that next year smhh seems like left over power i never used has come to life
We must not think of sports transfer ONLY as movement similarity. There is a lot of research and inferences about the relationship between neural adaptations and performance. So, using the deadlift in an specific season may be a good idea.
What would be the best back exercises for Mtn biking? I would imagine the deadlift helps, as there is a ton of pulling up on the handlebars, both standing and when seated. Love this channel!
That requires more leg strength no? I’d assume having strong glutes, hams, and calves would help. As well as a strong low back.
what about snatch grip deadlifts? they helped me tremendously
So should I work cleans instead of deadlift for my workout? Started doing Jerks instead of barbell press. 🤔 Wrestling and Linbacker
Eric Dickerson said he never deadlifted. He would do the jerk and clean and jerk, and he was explosive. He and Reggie white competed in superstars finals
He was born explosive...I am not sure he would be the example I would use (extreme genetic outlier) to say anything one way or the other about a deadlift.
What about heavy squats?
LOVE EM
Kettlebell snatches and hex bar/barbell deadlifts can do wonders.
Maybe it's not the best for athletic performance especially when it's "built-in" to other lifts. However, there is a large portion of the population due to lifestyle factors that cannot do a proper hip hinge and have weak backs. I think learning how to deadlift properly with reasonable weights could be a big benefit to average Joe's.
It is a benefit to everyone IMO athletes included. I do think there is a point where the bang for the buck does diminish and other exercises will be better for sport, around the 2.5 BW DL IMO is a good spot to minimize doing it.
trap bar deadlift is the way for athletes less risk for the lower back and better quad activation and carry over to sports
Trap BAr DL hits the glutes and hams more if you raise the hips, thats what athletes want, glutes and hams.
@@decathlete2000 it has the same activation on the glutes and quads are very important for sprinting and jumping
Which is better accomplished by just squatting. I think the trap bar is NOT the best way for athletes to DL, I do think in a HS or even College weight room it is the most CONVENIENT way for athletes to DL as that many people make it hard to properly police form. I think the trap bar took off due to people thinking shit DL form means the DL is dangerous and because everyone can lift more that way (because its easier, flat out...nothing that is easier IME is better for actual athletic performance).
I had to drop deadlifts, even with mobility work it makes my hips seize up
For wrestlers that grind power transfers when you shoot and the opponent buries you under a hard sprawl. Get a double body weight deadlift and you’ll feel stronger in that position. Cleans and squats didn’t do it for me. Added dead’s and I could pull the leg in with the other guy sprawled on top.
Deadlift variations but not conventional. Trap bar, rdl, stiff legs definitely..
I'd say one obvious reason for the transfer difference is that the mechanics of the deadlift exist within the clean and the snatch.
Another defense of the deadlift, I'd say you get much better grip work and I do belief the actual strength gain from deadlift is higher which is better for slow control of the opponent.
Plus it's much easier to increase your deadlift over time than it is to increase your cleans and snatches because it is technically easier.
IME the easiest way to increase your power clean....is to increase your deadlift. PC grown from DL growth, I do not think the DL grows from PC growth. Form is an issue for sure, but there is a reason MANY oly lifters do deadlifts.
Ive got 3 bulging discs. Likely from deadlifting. I nearly always did it with the supervision of a PT too. Not worth it for someone who is just trying to loose a few KG.
What do you think of clean pulls and snatch pulls
Hi, Im french and im not very fluent in English, so sorry by advance, a little synthesis interests me, im a basketballer, do I have to do deadlift for my performance or no ?
Tanks you
what about clean and snatch deadlifts for Oly lifting? It seems these would transfer - no?
I like heavy pulls and RDLs not really use the deadlift for O lifting
@@GarageStrength thanks
Why should this transfer? The pull is the easiest part of a clean or snatch , you never can pull less then you can clean , so what's the point ?
Ay i love deadlifts too much to let it go 😂
My number one reason for deadlifting is because it's awesome.
Could you makes a video on a weekly workout split for a football player? I know countless different leg exercises but don’t know which are more important, which ones I should be doing more often, what I should be doing on each day and if I should be worried more abt strength or power. This would really help thanks.
power is more important