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Strongman Deadlift Hold (the Dead Lift Event's For-Time Form)

AdvancedStrengthTier T4

A standing hold at the top of a heavy bar pull. You hinge down, grip the loaded bar outside your knees, drive it off the ground to a full standing finish and hold it at your thighs.

Targets: Lumbar Spine
Muscles: Hamstrings, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

1

Sets

30 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man hinged forward over a heavily loaded bar on the ground, arms straight down, both hands wrapped on the bar outside the knees.

    Step 1 of 5

    Hinge down over the loaded bar, wrap both hands on it outside your knees and brace - eyes ahead.

  2. A man mid-pull, a loaded bar rising past his knees as his hips and knees extend toward standing.

    Step 2 of 5

    Drive the bar straight up off the ground, extending hips and knees toward a full standing finish.

  3. A man standing fully erect, knees locked, a loaded bar held still at the front of his thighs in a sustained grip.

    Step 3 of 5

    Stand fully erect, knees locked, and hold the bar at your thighs for as long as you can.

  4. A man hinged forward, knees soft, lowering a loaded bar back onto the ground to finish the held repetition.

    Step 4 of 5

    End the held repetition by hinging the bar back down to the ground under control.

  5. A man hinged forward over a heavily loaded bar on the ground, arms straight down, both hands wrapped on the bar outside the knees.

    Step 5 of 5

    Hinge down over the loaded bar, wrap both hands on it outside your knees and brace - eyes ahead.

Safety Information

Lift only on a flat clear platform with the plates secured and the area around the bar kept empty before pulling. Anyone with a back, hip, knee or grip problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Hold only within a comfortable effort and set the bar down on unusual pain, strain or a failing grip. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.