PULLING THE DOUBLE BODYWEIGHT DEADLIFT

A simple guide

WHY THE DEADLIFT?

• Nothing test’s your strength like the deadlift.• Challenging every sinew in your

body from your calves to your fingers.• You can half squat a weight or hit a

sweet bench press with a little help. But you can’t cheat the deadlift. You either lift it or you don’t.• Plus it looks incredible.

WHY DOUBLE BODYWEIGHT?

• When you can pull twice your weight from the floor things change.

• You enter into the strongest 5% of the general population.

• That’s worth striving for.

FAT DOESN’T MOVE WEIGHT.

• If your over 12% body fat as a man or 20% as a women. It’s time to look at your diet.

• Remember every pound of fat is going to be put on the bar twice over.

• Nothing put’s that ice cream in perspective like a bodyweight challenge.

STANCE.• Jump as high as you

can.• Now look at your feet,

that’s how wide they want to be when deadlifting.

• Your toes should be pointed very slightly out.

• With the bar around an inch from your shin. This will typically be directly over your laces.

GRIP IT.• The narrower your grip the

shorter the distance from floor to lockout.

• Meaning less effort to lift the same amount of weight. WIN WIN

• In reality this means around an inch either side of your feet.

• Depending on your grip strength you may want to adopt a mixed grip. (as shown)

SET UP.• Push your knee’s forward until your shin’s make

contact with the bar.• While driving your knee’s out ever so slightly, to

make the most of your toes out stance.• Without taking your shins off the bar, puff your

chest out and arch your lower back.

PULLING THROUGH.• Keeping your arms

locked out, start taking the slack out of the bar.

• While maintaining that tension, drive your hips through and stand up.

• It’s that SIMPLE!

MOTM.• Minute on the minute sets

are a great way to practice the set up, while also adding plates to your pull.

• At the beginning of each minute, perform two reps.

• Rest now for the rest of that minute.

• Starting your next set, at the beginning of the next minute. Repeat for a total of 10 sets.

M0TM tips.• Start the program lighter than you think,

usually around 80%• Aim to add weight each week, although

fight the temptation to pile the plates on. Going up by 2kg a week is excellent progress!

• Do another deadlift session later in the week, 5 sets of 5 at around 70%.

And be amazed.

• Follow the MOTM program for 9 weeks.

• On the tenth week, go light in your first session (60%).

• On the second session go heavy and retest.

• Enjoy your new Max.

RETEST.

STRENGTH GAMES.

www.Strengthgames.co.uk