Raising the Dead: Deadlift Training Biofeedback Style
Here comes a video of part of tonight’s training at the Extreme Human Performance Center and a secret deadlift training tip you will not see anywhere else. Seriously, I have looked and I have not seen it talked about anywhere.
It is freaking bitterly cold here in Minnesota, so the garage temp was around 30 F–really not that bad once you get warmed up. I will have all my goals for 2010 coming up soon, but on the list is a bigger deadlit, so time to start off 2010 with some deadlifts.
I tested reverse band deadlifts with just 135 on the bar and the bands deload it about 75 lbs at the bottom and about zero at the top. I like this set up to really overloads the lock out (where I need work).
I tested a forward bend first (biofeedback) and was at about the first joint on my index finger. I did 3 reps of the deadlift and then retested. This time I got to about the base of my index finger, so about 2 inches more. Reverse band deadlifts it is then. I’ve done it long enough to know if I can get to about the base of index finger I am good to go.
Biofeedback Testing Video
(with 475 lb reverse band deadlift)
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Top Secret Deadlift Weak PointTraining
A very cool stance to bring up your weaker leg in the deadlift is the B-Stance Deadlift. I need to thank Adam T Glass for recommending this. I’ve read a fair amount of old time strongman training and even there you don’t hear of it mentioned much. Interestingly I spend much of my time reading neuroscience and exercise physiology, but for training I am reading about stuff people were doing in the early 1900s or before on up to the 1960s. The amount of training knowledge from those areas is amazing. This was well before drugs entered the picture and the old time strongman looked great, were extremely strong and very athletic.
B-Stance Deadlift Setup
1) Set up like a normal deadlift, so shins about 4-6 inches from the bar
2) Slide one foot back so the ball of foot is about at the heal of the other foot
3) Perform a normal deadlift
How Do I Know Which Foot To Put In Front?
I would test both configurations and go with the one that tests better. It seems that the weaker leg will normally go in front. This is a great way to bring up your weaker leg in the deadlift and make it VERY specific.
B-Stance Deadlift Video
Obligatory Death Metal Video
Six Feet Under “Shadow
of the Reaper”
Since I am going with a slight horror theme here I had to throw this one in.
Note: if you don’t like death metal and freaky images, you will want to pass on this one)
Your homework assignment, if you accept it, is to test a B-Stance Deadlift with your left foot in front and then with your right foot in front. Add them to your program for 4 weeks at about 1-2 times a week and report back here with your new PRs. Start very light when you start out and make sure your form is right on.
Drop your PRs and any questions here in the comments! I want to see atleast 8 people do this and report back some massive PRs.
Mike T Nelson