There’s the good, the bad, and then there’s the ugly. Which kind of deadlifter are you? Let’s look at three sets of characteristics associated with each set of training. You might be surprised where you land in this list.
The Good
This is standard, textbook form deadlifting. You use a belt and wrist wraps, and you complete every repetition under complete control. This is how you are supposed to deadlift on the majority of your repetitions of this exercise. The repetitions are fluid with pauses at the top and bottom. There is no jerking. Squeeze the bar up from the floor. The only problem with training in this format is that the lifter isn’t going to be able to push his back anything past failure, which often requires breaking perfect form.
The Bad
This territory is where we venture when you snatch the bar, rather than pull it. You’re moving more weight than you are comfortable with. You train essentially as you would in the good format, with minor exceptions. The weight might come up unevenly, or you may have to shrug it more than lifting it. This style of lifting is good for that final failure repetition of a set.
The Ugly
“By any means necessary” would best explain this style of deadlifting. Essentially, you will do whatever it takes to move that weight from the floor to your waist. You snatch, tug, yank, and wrench your back in a very reckless manner. This might involve dropping or slamming the weight upon completion of the repetition. This is the type of lifting which results in the highest potential for sustaining an injury. However, when you’re at that final repetition after 40 reps of a heavy deadlifting workout, this is exactly what your last rep might just look like. Additionally, in an actual powerlifting meet, there is a good chance your final repetition or attempt might just look like this. It isn’t pretty or safe, but it is effective when you’re trying to move a weight that is simply too heavy to move with good form.
Each of these styles is useful at different times in the gym. Obviously, the “Good” style will be the one you will use most of the time. You’ll slip into “bad” territory for maybe that final repetition on 1 to 3 sets of your workout. You know, when you know you can move the weight one more time, but you just have to put a bit of swing into it. You’ll use the “Ugly” format the absolute least, when you really have to move that weight and moving it with muscles alone simply is not an option.
Some rules should always be followed, no matter what style of deadlift you are using. Always keep your head looking directly forward. Never round your back. Never move a weight that you seriously believe will injure you. Most of the time, you’ll want to train using deadlifts in a very safe manner. There will be times when you have to let your form get sloppy to complete a repetition. Train as safely as you can, and have a good time doing it!