Juggernaut Deadlift Manual

Juggernaut Deadlift Manual

JUGGERNAUT DEADLIFT MANUAL 1 JUG G E R N AU T DEADLIFT M A NUA L B ECO ME U N STO P PA B LE by JUGGERNAUT DEADLIFT

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JUGGERNAUT DEADLIFT MANUAL

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JUG G E R N AU T DEADLIFT M A NUA L B ECO ME U N STO P PA B LE

by

JUGGERNAUT DEADLIFT MANUAL

TEAM JUGGERNAUT

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TABL E OF C O N T E N T S INTRODUCTI ON

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TEN STEP DE ADL I FT WAR M- UP

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DEADLIFT TI P S AND TR I CKS

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BUILDING THE DE ADL I FT

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TRAINING THE CAR DEADL I FT

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DEADLIFT F OR OLYMP I C L I FTI NG

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DEADLIFT S FOR WOMEN’S P HYSI Q U E

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THE DEADLI FT’S R OL E I N P OWE R D EV ELO P MEN T

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THOUGHTS ON DEADL I FT TR AI NI N G

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SUM O DEADLI FT

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JUGGERNAUT DE ADL I FTI NG

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JUGGERNAUT DEADLIFT MANUAL

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I NT R OD U C T IO N BY CHAD WESLEY SMITH The deadlift is often referred to as the King of Exercises because it develops so many muscles in the body and is so grueling to perform. Team Juggernaut is comprised of some of the World’s greatest deadlifters including 5 lifters who have deadlifted 800+ in either competition or training. This manual was created to help you conquer your deadlift training. The deadlift, more so than any other competitive lift, confounds people who are trying to improve it because the approaches needed for success vary so greatly from person to person. Some people need to pull heavy every week to improve, while others only need to use heavy weights once a month to make gains. In this manual you will hear a variety of opinions from a variety of athletes with varying experience, strengths, weaknesses, goals and body types and while everyone will have something different to offer you when it comes to improving your pull, there are a few things that must exist no matter what, consistency and commitment. To be a legendary deadlifter you can’t have a month of good training and then a few weeks of sub par work, you can’t

World Record Holder Dan Green, the owner of a 821 deadlift, knows the hard work necessary to be a great deadlifter.

JUGGERNAUT DEADLIFT MANUAL

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even have months on end of great training followed by a month of substandard work; being a great deadlifter is a labor of years of sweat, bloody shins and torn apart hands. You must commit to your goals, knowing that nothing can deny you. The deadlift is just you and the bar, who is going to win?

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T EN S TE PS D E A D L IF T WARMU P BY RYAN BROWN Ryan Brown is the owner and head coach at Darkside Strength/Derby City Crossfit in Louisville, KY. A former Marine, Ryan is now an expert in mobility and corrective exercise, as well as performance enhancement. Ryan’s best deadlift is 530 at 185 pounds. Learn more about Ryan at Darkside.DCcrossfit.com

Here at DCCF and Darkside Strength, everyone pulls. If you are unable to achieve a good position in the bottom of a deadlift then we will force you into a good position. You will pull off pins or boxes, maybe you will do band pull throughs, KB deadlifts, or suitcase deadlifts, but some sort of lower body pull will be a major part of your program. Point is, every human should possess the ability to lift things off the ground, and if you can’t, then your program should be written with the goal of achieving that ability. When warming up for the deadlift, I take different considerations than I do when warming up for other movements. Since the deadlift is so taxing, I want to have a decent sweat going at the end of my warm-up, so that I can take less reps as I work up to my working weight for the day. I want to focus less on gaining the length that I may need in olympic lifting, or even in squatting and instead place the focus on putting all my bits in the optimal position to produce force. More stiffness is going to be your friend in the dea