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Deadlift
The deadlift, in powerlifting, is a test of raw strength. Here’s a breakdown of the techniques and rules
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Powerlifting Deadlift Techniques:
- Stance:
- Conventional: Feet are typically hip-width apart.
- Sumo: Feet are wider, with toes pointed outward.
- The optimal stance varies depending on individual anatomy and leverages.
- Grip:
- Double overhand: Both palms facing the lifter.
- Mixed grip: One palm facing the lifter, the other facing away. This is often used for heavier weights.
- Hook grip: A specialized grip used by some lifters for maximum grip strength.
- Setup:
- The bar should be over the midfoot.
- Shins close to the bar.
- Back straight or slightly arched, avoiding rounding.
- Shoulders slightly in front of the bar.
- The Pull:
- Drive through the heels, pushing the floor away.
- Keep the bar close to the shins and thighs.
- Extend the hips and knees simultaneously.
- Maintain a straight back.
- Lockout:
- Stand tall with hips and knees fully extended.
- Shoulders back, but avoid excessive leaning back.
Powerlifting Deadlift Rules:
- Starting Position:
- The bar must start on the floor.
- Lifting:
- The lift must be completed in a single, continuous motion.
- Hitching (pausing and re-lifting the bar up the thighs) is not allowed.
- Lockout:
- The lifter must achieve a fully erect position with shoulders back, hips and knees locked.
- Lowering:
- The bar must be lowered back to the floor under control.
- Dropping the bar is allowed, but the lifter must maintain control until lockout.
- Equipment:
- Rules regarding belts, straps, and other equipment vary between powerlifting federations.
- Lifting straps are not allowed in raw powerlifting competitions, but are allowed in some equipped competitions.
- Commands:
- In some federations, the lifter must wait for a down command before lowering the bar.
Key Considerations:
- Proper setup is essential for a safe and effective deadlift.
- Maintaining a straight back is crucial to prevent injury.
- Grip strength is a significant factor in deadlifting.
- Variations in stance and grip can be used to optimize the lift for individual lifters.
- As with the other powerlifting events, rules can have slight variations depending on the powerlifting federation hosting the event.