November 2000

The question-of-the-month for November comes from Dan in British Columbia, Canada, who wants to strengthen his lower back and asks about deadlifts.  His question is:

Dear Mike:

What is the correct way of doing deadlifts?  What are the best stance and hand grips to maximize the benefits of this exercise?  Thanks.

Dear Dan:

Thanks for your question.  You ask about a subject that is near and dear to my heart!  I say that because I give deadlifts a lot of the credit for transforming my back from a weak body part to one of my best.  It is important to note that deadlifts not only add thickness and size to your back, but they are a great exercise for improving your overall physique.  Since other large muscle groups (legs, arms, shoulders & abs) benefit from deadlifts, I think they should be a mainstay in any bodybuilders mass-building routine.

IMPORTANT NOTE: When performing deadlifts, use an overhand grip (not an overhand/underhand grip) and use straps.  An overhand/underhand grip is used in powerlifting and invites a bicep tear.  I have seen it happen many times.

Below I have outlined some different ways to perform deadlifts:

Traditional: Feet should be a little more than shoulder width apart and hands should be placed on the bar just outside of the knee.  This method is the best for bodybuilders since it puts more emphasis on the back muscles and less (although still a lot) on the legs.

Sumo: Feet should be about shoulder width and a half apart and toes should be pointed slightly out.  Hands are placed on the bar about shoulder width apart.

Now that I have addressed the two types of deadlifts (Traditional & Sumo), I am going to discuss below the different ways to perform these deadlifts:

	Floor pulls: These are traditional deadlifts done off the floor.
	Rack pulls: These deadlifts are done out of a power rack with the supports at knee level or lower.
	Box pulls: These deadlifts are done like floor pulls, but instead of lifting off the floor you stand on a sturdy box anywhere from 4-8 inches high.

I recommend incorporating all the different pull-methods into your deadlift routine.  

Below is a sample routine.  As always, warm up by stretching and performing a few light reps.

Repeat.  For example, weeks 10 - 12 (Rack Pulls), weeks 13 - 15 (Floor Pulls), weeks 16 - 18 (Box Pulls), etc.

Follow your deadlifts with three of the following exercises: (Note: Always do your deadlifts first).

Give this routine a try - I think you will like it.  If your results are anything like I experienced, you will be more than happy!

Thanks again for your question, Dan.

As always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

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Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.