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Integration of deadlift variations into a routine?

Discussion in 'Strength & Conditioning Discussion' started by Mala, Aug 10, 2010.

  1. Mala

    Mala Yellow Belt

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    I'm curious as to how some of you use deadlift variations (if you do at all) into your routine.

    Should I stick to one variation a week, for example?
     
  2. chia

    chia POWER OF THE GLOW

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    I like to pull heavy from the floor at least 2x a month. So if I was pulling once a week I would alternate regular deadlift with deficits, speed pulls, rack pulls, chain DL, etc. Personally I like deficits but I'm not a big fan of rack pulls. I've done some chain work which I like but have not tried any band work.

    But I still credit most of my pulling strength to regular deadlifts. If you want to be a strong deadlifter, you must deadlift. I got to 405 just by doing heavy singles every week and to 500 without any special exercises but with better periodization.
     
  3. Tosa

    Tosa Red Belt

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    It would depend on your weaknesses and your routine. So don't just add variations, but consider your routine, and the progressions you're using as a whole. Personally I like one heavy day, which right now is deficit deads, and one light/quick day, which right now is clean pulls.
     

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