If you’ve ever watched the HBO series Game of Thrones, you’ve probably seen “The Mountain” Gregor Clegane played by Hafþór Júlíus Björnsson from Iceland.
He’s a hulking 6-foot 9-inch beast who weighs about 400 pounds. And when he’s not eating a mountain of protein-packed calories, or on the set of HBOs most popular series, you’ll likely find him in the gym repping deadlifts.[1]
Chances are pretty good that most of us aren’t deadlifting like “The Mountain.” Björnssons go-to weight for reps on deadlift day is an easy 881 pounds (400kg).
But even if you’re the size of “The Mountain,” a rugby player prop, or a football linebacker, you don’t wake up one day and start deadlifting like a beast.
It takes time to build muscle strength and coordination to deadlift. And if you take shortcuts or ignore technique, you could get hurt, or at least stymie your results.
But it’s a classic lift that should be part of every training program whether you’re trying to burn fat, build muscle, or transform your body.
Want to know how to deadlift the right way to maximize your gains? Here’s what you need to know:
Benefits of Deadlifting
If you had to pick a single strength training exercise to include in your workout plan, deadlifts deserve to be at the top of the list.[2] Making this compound lift a regular part of your training plan (one to two times a week) will help:
- Increase total body strength
- Support hip mobility and stabilization
- Boost metabolism
- Improve core strength
- Burn calories to support weight loss goals
- Support hypertrophy by damaging muscle tissue to stimulate growth
- Elevate natural levels of testosterone and growth hormone
- Strengthen bones, tendons, and ligaments
- Increase grip strength
- Improve aesthetics of glutes, hamstrings, and quads
- Strengthen the kinetic chain from the spine to the ankle
- Reduce the risk for injuries from sports and activities of daily living
- Boost confidence and motivation to continue strength training
3 Phases of the Deadlift
If your only association with the deadlift is an image of “The Mountain” from Game of Thrones deadlifting almost a half-ton of weight, or videos of one-rep-max deadlifts in a strongman competition, you might be intimidated by this exercise.
But it’s not as complicated as you might think. Remember, this is an essential lift that should be part of just about everyone’s training plan. Learning the three phases of the deadlift can help you master the movement:[3]
Phase 1 – The Set-Up
You’ll start by loading a barbell with enough weight you can handle for a set of deadlift reps (8 to 12 for hypertrophy).
- Check your feet. You should be wearing flat-soled shoes or sneakers with minimal support. Or take off your shoes if your gym allows it. Cushioned shoes (typical for running, basketball, or cross training), interfere with balance and proprioception that help you cheat when performing deadlifts.
- Feet shoulder-width apart. Stand behind the barbell with your feet about shoulder-width apart, and close enough that your shins touch the bar.
- Bend at the hips and knees, keeping your back straight. Reach down and grab the bar.
- Use a reverse grip or overhand grip, to grab the bar. Consider alternating your grip per set or per workout.
- Squeeze the bar, look straight ahead, and engage your hips to prepare for the next phase.
Phase 2 – Push/Pull
You’ve loaded the bar and got in position to complete the concentric movement of the deadlift. Now what?
- Breathe in to begin the lift.
- Push. Grip the bar with your feet firmly planted flat on the floor. Push up through your legs and hips, keeping your back straight.
- Pull. As you push with your legs and hips to stand up, pull the weight with you along your shins and past your knees.
Phase 3 – The Lockout
Starting with dead weight (it’s why it’s called a deadlift), you’ve got in position and pulled the weight up to standing to complete the concentric portion of the lift. Now you’re ready for the lockout and eccentric movement to complete the rep.
- Stand up tall at the top of the lift, keeping your shoulders back. Hold the weight for a second.
- Exhale, and begin slowing lowering the weight.
- Look up or straight ahead, to help keep your back straight.
- Keep your hips back and let your leg muscles carry the load as you slowly lower the barbell back to the starting position.
- Return the weight to the floor to begin the next rep from a dead stop.
Helpful Hints for Deadlifting
Learning to deadlift can be a game-changer if you’re trying to shred fat, build muscle, or transform your body. Here are some helpful hints to help you master this essential compound movement:
- Start with a lighter weight. Practice the technique using good form until you’ve mastered the movement.
- Improve grip strength. You might have the lower body strength for heavier deadlifts, but your grip strength might not be ready. Pull-ups, ball squeeze exercises, hand grip trainers, and fat-bar training can help improve grip strength. Even weight lifting on its own can improve grip strength.
- Wear gloves or use chalk. If you find that your hands are slipping on the bar during deadlifts because of sweat, try wearing lifting gloves or use chalk.
- Rest between sets. As a full-body compound movement, deadlifts require a lot of energy. Rest at least 60 seconds between sets.
The next time you watch Game of Thrones, pay attention to “The Mountain,” as a reminder that deadlifts can help you build muscle strength and size, and transform your physique.
Want to learn how to deadlift and build a better body? Check out my customized 8-week and 12-week training and nutrition plans.
References
- Witard, O., et al. (2016). Five ways Game of Thrones' The Mountain's diet can make you mighty. University of Stirling. From: https://www.stir.ac.uk/news/2016/05/five-ways-moutain-diet-make-you-mighty/
- Swinton, T. et al. (2011). A biomechanics analysis of straight and hexagonal barbell deadlifts using submaximal loads. Journal of Strength and Conditioning Research. From:http://journals.lww.com/nsca-jscr/Abstract/2011/07000/A_Biomechanical_Analysis_of_Straight_and_Hexagonal.31.aspx
- Rohmann, R. (2013). Mastering the deadlift. American Council on Exercise. From: https://www.acefitness.org/education-and-resources/lifestyle/blog/3584/mastering-the-deadlift