Dominate Your Deadlift

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Want to hear my dirty, dirty deadlifting secret?

I didn’t used to do that much of it.

Don’t get me wrong: I wanted to. I really wanted to. I’ve always been a vocal proponent of deadlifting, posting plenty of links and love at my website’s sister page on Facebook, but when it came to my own training, it was just not happening.

You see, while I was completely on board with it being one of the best (arguably the best) full-body lift you can do, afterward I’d always feel like my sacroilliac (SI) joints had come apart at the seams, and I’d be out of commission for a week or more. In other words, not worth it (for me, anyway). So, I eradicated them from my program almost entirely, and that’s the way it stayed.

At least until I met the man who is now huz, David Dellanave. I explained that I couldn’t, wouldn’t deadlift.

“We’ll fix that,” he replied.

Cocky, I thought.

Except…he was right. Luckily for me, he is the deadlift whisperer, so good at fixing problems and expanding people’s capabilities in this domain that it is not to be believed.

So I didn’t — believe him, that is. But I told him I’d do as he said, which was to experiment with many different variations, and only pull weight I knew I could pull without pain. And — counterintuitively — I also worked to achieve more motion in my lumbar spine (years of landing hard on my ass during rugby games had left it without even the little bit of bend it’s supposed to have). I also incorporated the unusual biofeedback-based training methodology he’s certified in, called Gym Movement, during which I used range-of-motion testing to determine exactly what I’d do from day to day.

Within months, not only was I deadlifting without pain in any variation I chose, but I was pulling triples with very close to what was previously my one-rep max, an amount over twice my body weight. Triples!

What’s more, it became really fun to explore my new limits and continue adding new variations to my repertoire. I’m now a world record holder in the Jefferson deadlift, a strange-looking version I rave about on the regular.

I also watched my body transform — my legs became more defined (I actually sprouted hamstrings for the first time, which is saying something because, like many women, I tend toward quad dominance) and my butt became rounder. I was less than sorry about both of these things.

I’ve since witnessed him work that deadlift magic, perkier butts and all, time and again with our clients at The Movement Minneapolis, and now he’s expanding this service far outside the reaches of Minnesota.

You see, he released a 90-page ebook, Off the Floor: A Manual for Deadlift Domination. I know I’m not alone in facing strength plateaus or pain when it comes to deadlifting, so this book is both timely and timeless. In it, he covers every single variation of the deadlift you can possibly imagine, including what they’re good for and when to leverage them for maximal strength gains.

It is without a doubt the most comprehensive document I’ve ever seen on the topic, and if you’re at all interested in lifting more pounds, I highly recommend you pick up a copy. I’m not just saying that because he’s my squeeze — after being an editor for so long, I cannot bring myself to feel bias toward writing that isn’t legitimately good. And this is.

And here’s the thing: You don’t just get a bigger deadlift, you also get a balanced, comprehensive strength program, a beautifully photographed and intricately described exercise library, and an in-depth description of how to leverage biofeedback training for yourself to achieve no pain, all (strength) gain.

You can probably tell that I’m passionate about this subject — I had such a great experience with these tactics, and I want the same for you. If you have a hunch you could be making more progress in your training than you are right now, this book is for you.

One last time, click this link to learn more.

I hope you do. And if you do, I’d love to hear about the progress you’ll undoubtedly make.

[photo credit: Sarah Rubenstein]

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Author:Jen Sinkler

Fitness writer and editor, workout connoisseur, meditator, proponent of spandex, former rugby player; never, ever without lip gloss.
Comments: 12

12 Responses to “Dominate Your Deadlift”

  1. William
    September 4, 2013 at 8:17 pm #

    That’s great, Jen! What a wonderful testament to getting the right wisdom from an experienced and insightful person. The importance of the deadlift in shaping the butt and legs just kind of eluded me, as obvious as it probably seems to others. Hm, makes me reconsider my exercise regime. Thanks!

    • September 5, 2013 at 11:35 am #

      Well said, William: “the right wisdom from an experienced and insightful person” was exactly my experience. Plus the right timing.

      • William
        September 5, 2013 at 11:38 am #

        Yes, timing is, as they say, everything 🙂

  2. Shannon
    September 4, 2013 at 9:20 pm #

    I already love the book … had no idea there were so many types of deadlifts! Glad to see your comment about squats being accessory movements! Ha. Thought the same thing. I’m trying the biofeedback testing already and can’t wait to start the program this week. 🙂

    • September 5, 2013 at 11:34 am #

      Shannon, I have never seen so many in one place before! It’s rather something to behold, isn’t it? 😀

      Good look with biofeedback testing — it’s a game-changer!

  3. Lani
    September 4, 2013 at 10:03 pm #

    How long will the pre-launch sale be going on?! I totally want…but can’t purchase from Hong Kong…have to be back it the states, it seems!

    • September 5, 2013 at 11:31 am #

      Hey, Lani! It’s $49 until midnight Sept. 7, and then it jumps to $99. You *should* be able to purchase from anywhere — it’s all digital! Hmm.

  4. Polina
    September 5, 2013 at 11:29 am #

    Hi jen,
    I am interested in purchasing the book, but I have one question: Is there a possibilty of International shifting>?
    I live in Israel/

    Polina

    • September 5, 2013 at 11:32 am #

      Hi, Polina! Ahh, the beauty of digital publishing! You’ll receive all the materials electronically, so they’ll always be with you.:) Happy deadlifting!

  5. Jessica
    February 17, 2014 at 12:18 am #

    I used to be a power lifter in high school and a strength sport athlete in college. I love Sumo style deadlifts and squats. It is the only way that I can do them without hurting my knees. Awesome info.

  6. Newton Hill
    February 14, 2015 at 5:34 pm #

    Hi Jen,
    Just an observation. Your pain may have come from raising your hips too early. I notice when you lift, you are shy to drop your bum before you lift. ie use your thighs to move the weight off the ground, then use your back to complete the lift. You tend to depend on your erector_spinae a little early without depending on your glutes and thighs at the beginning of the lift. As a competitive power lifter, I never suffered any back pain during my career and noticed many guys suffer bad backs, and knees blaming the movement (Squat and Deadlift) for their ailments. As a personal trainer back then, I would make them use only 60kg when training with me until they had their form right before moving on. Training in ‘slow motion’ would stop the impatience of wanting to lift too heavy before form was correct as well. When the form is good, try standing on a pair of plates to get extra stretch. You will be surprised how much you will have to drop the weight to achieve this! Good luck and keep going.
    Lift and stay young
    Newton Hill
    1988 South Australian Power Lifting Champion

    • February 14, 2015 at 5:50 pm #

      Thanks, Newton. That’s good advice.:)

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