How To Correct Deadlift Exercise Form

If you’re a Strength Camp Member or have been reading my website for some time, you know that I love dead lifts… not only for their strength and power building capacity but also for their ability to correct common muscular imbalances when performed correctly.

This video teaches an effective exercise that will strengthen the scapular adductors and mid back muscles while stretching the upper traps, pec minor and biceps.  Thus correcting the “thoracic kyphosis” posture (rounding of the shoulders) present in many young weaklings

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Trap Bar Dead Lifting For Football Strength

Below you’ll get a chance to take a look at some of the “young stud” football players lifting massive amounts of weight with the trap bar a Strength Camp.

But the truth is… I’m not super impressed with trap bar pulling.  Yea, it looks great and it does offer the great benefit of putting the body under loads that force the production of growth hormones and testosterone.

BUT…

The fact remains that this movement is sort of a “cheat”.  Because when you lift a weight that allows you to maintain your center of gravity over your base of support, you are less likely to recruit the often weak and under utilized musculature of the mid / low back and abdominals.

We use the Trap Bar to build egos and have fun… but when its all said and done, a truly strong and balanced athlete MUST learn how to dead lift with a straight bar.

PS - This “Secret” of weight training can add several pounds of strength and increased performance if used properly.

This is also only one of the several tips and secrets included in Strength Camp Principle #3 “Construct A STRONG Body”.

I will be unleashing everything that I understand and use at Strength Camp to construct strong and massive athletes and men on April 25th.

Learn more here: http://strengthcamp.com/clinic-birthday-party.html

Can’t wait to see you there!

Rack Pull Dead Lifts - Leg Exercise

Primary Muscle: Quads

Secondary Muscle: Glutes, Lower Back, Back, Calves, Hamstrings

Equipment Needed: Barbell

Mechanics Type: Compound

Proper Exercise Technique: Think of a deadlift as a squat, only the bar is in your hands rather than on your back.

The Iron Man Chuck Vogelpohl Interview
By Jim Wendler For EliteFTS

Dave and I wanted to do an interview with Chuck Vogelpohl for awhile and for several reasons. Since his new video is out and we knew there’d be a lot of questions about his different training style we thought that this would give you an inside look at why he does what he does. Also, Chuck doesn’t do a lot of interviews; in fact, I don’t know if anyone has even asked him. And this leads us to the final point. Perhaps the lack of interviews is because people are scared of him. A lot of people have some preconceived notions about who Chuck is and what kind of person he is. They see internet videos of him squatting or deadlifting and going nuts. They hear stories about his intensity in the gym and some of the crazy numbers that he does. The internet has done wonders for “The Myth of Chuck Vogelpohl”. Some of these stories have led people to believe that he is some kind of crazed lunatic.

In truth, Chuck is far from the person that people think he is. He is a very humble and gracious person. He will help coach and spot any lifter in the gym. For example, on Wednesday’s Chuck will bench before J.L and I. He will always stick around to help load, spot, hold boards and help set bench shirts. Another example; my very first meet was the 2001 IPA Nationals, the same meet that Chuck squatted his first 1000lbs. This was done on a Saturday. On Sunday, I walked into the warm-up room, nervous and green. During all of my warm-up sets on the squat, Chuck is running the Monolift and giving me advice.

Now don’t get me wrong, this doesn’t mean Chuck likes everyone to come up to him and pat him on the back. He’s quieter than you think and isn’t comfortable in the spotlight. So if you do approach him, don’t expect to get a hug. And don’t be offended if he doesn’t sit down and bullshit with you for an hour. This isn’t him being cocky; it’s just the way he is.

The following interview was done on a Friday after squatting and deadlifting. We recorded it on an audio tape and since Chuck speaks softly (surprised?), some of the answers were hard to understand upon listening to it. I transcribed it the best I could. I now present to you The Iron Man; Chuck Vogelpohl.

EFS: First, thanks for letting us do this interview. You don’t do many interviews and don’t get involved with the internet.

Chuck V.: Thanks. I let my lifting do the talking.

EFS: The major reason why we wanted to do this interview was to clear things up on your new video, “Vogelpohl XXX”. First, very briefly, explain how and why you structure your squat and deadlift workouts. They are not the same as most; you don’t have a max effort day and dynamic effort day.

Chuck V.: Well I should point out that I did perform a max effort day and dynamic effort day for almost twenty years. What I do is now is not for everyone. Not for the beginner. I used to do a lot of speed work with chains and with just bar weight; I did this for years, maybe fifteen. What happened was I broke my neck and had a lot of injuries that occurred outside of the weight room and I had to make a lot of adjustments. Plus, what happened on max effort day… I would end up going nuts both days; basically going heavy on both. That’s how I am and that’s what happens when you train here [Westside Barbell]. Plus, Louie is always challenging you and I can’t back down from the old man. Overtime this didn’t go very well. So there were a lot of factors that went into it.

Basically, on Friday’s I will squat and will either work up to a heavy weight, sometimes off of a higher box or instead of going heavy on the squat I will pull heavy from the pins. A lot of what I do is based on how I feel; something I can’t put down on paper.

EFS: So do you still do your speed stuff before you work up to a heavy single or double on the squat?

Chuck V: Yes.

EFS: What kind of percentages do you use?

Chuck V. You would know better than me. Percentages work well with beginners and intermediate lifters; they need guidelines and somewhere to start. If you are at a higher level, you instinctively know where you are, what numbers you need to hit and how weight is supposed to feel.

EFS: How high is the box you use when you work up?

Chuck V: This depends. 1-2 inches above parallel.

EFS: How about the rack deadlifts? How high are those?

Chuck V: I usually pull above the knee, but it depends. I need to pull something heavier than I will pull in a competition. I need to put that weight in my hands. I think that is very important to overload the top end. It helps with confidence.

EFS: Do you ever do any max effort work on Monday?

Chuck V: Occasionally, but not often.

EFS: What does a Monday consist of for you?

Chuck V: A lot of lat work, low back work on the 45 degree back raise, Reverse Hyperextensions, Back Attack, glute ham raises. I do most of my abdominal work at work or at home. These are not easy workouts though.

EFS: What does your abdominal training consist of?

Chuck V: A lot of high rep work; a lot of static work. I still do weighted sit-ups.

EFS: What about sled work?

Chuck V: I never do it. Lou loves the sled, but I never do it.

EFS: You talk about technique in the video. Having lifted with you, I know you are a big believer in mastering technique.

Chuck V: You’ve got to master technique. You’ve got to be dead on; especially with heavy weights. If you can’t lift correctly than you are going to get hurt.

EFS: What are your tips for mastering technique?

Chuck V: I think people believe that they will be perfect after one year. Me and Louie, we’ve been lifting for so long and we’re still working on mastering technique. It takes a lot of time. Probably more than people are willing to invest. The number one thing that people don’t seem to do is keep their head up and their knees always come in. These things will kill your bar path when you get to heavier weights; this will screw your lift.

EFS: Everyone has heard stories about you and some of the insane weights you’ve used in training, especially in regards to bands and weight. Are you still doing this?

Chuck V: Yes. But I’ve been adding a lot more chain work to help with my building my stability. The bands are what made my squat take off, but I lost a lot in stability. I was using a ton of tension.

EFS: In the video you touch on a beginner not using bands.

Chuck V: When you and Dave told me that beginners were using bands; high school kids and below I couldn’t believe it. I don’t know who is coaching these days.

EFS: So what are your thoughts?

Chuck V: At least be at master level of the sport and your technique needs to be dead on. Get the most out of just using bar weight and milk it; you should be able to hit some big numbers with them and chains. The bands won’t make you squat big; check between your legs before you change anything. It takes more than a band to make you squat.

EFS: Why do you think the bands worked so well for you?

Chuck V: I’ve always been weak at the top so the bands helped quite a bit; probably more than most people. Most people are very weak at the bottom. I don’t know if the bands would help this as much as they did with me at the top.

EFS: What did your max effort work use to be like?

Chuck V: A lot of good mornings, different kinds of squats and a deadlifts. The same stuff that most everyone still does. Not much has changed really over the years.

EFS: What about your diet? I’m sure everyone wants to know how you stay so lean.

Chuck V: Just watch my fat. I eat two or three protein drinks a day; Ultra Size and some whey protein. It’s not like I count the number of carbs and fat.

EFS: How much protein do you get per day?

Chuck V: Who knows, who cares.

EFS: I’m sure all the diet experts will want to know.

Chuck V: Whatever.

EFS: At meets, you get a little worked up before you lift. Is it hard to stay focused on your form when you are like this?

Chuck V: Sometimes, but it’s what I know. I should probably stay a bit more controlled.

EFS: What’s the deal with you and rap music?

Chuck V: What’s the deal with your tattoos?

EFS: What’s it like training at Westside being Chuck Vogelpohl?

Chuck V: When I started training at Westside, I think in 1986, I was just another lifter, another member of the team. Today, really nothing is different. I’m just another member of the team. As they strive to make me better, I strive to make them better. Westside is more than training and powerlifting. For me, and many guys here, it’s my second family and we’ve been here through bad times and good times. Louie has done more for powerlifting across the world, the United States, Columbus, Ohio and has yet to always been able to give 1000 times more to his lifters in the gym. This is what people will never understand about Westside Barbell and the gym and the attitude. People get wrapped up about how we train, as far as numbers and exercises, but they don’t know, and will never know HOW we train. You’ve seen it; when visitors come here and we’re getting ready for a meet.

EFS: You’re getting all emotional on me.

Chuck V: I should point out that if you’re here and not giving 100% than get the fuck out.

EFS: What are you views on powerlifting equipment?

Chuck: I do think it’s getting somewhat out of hand, but if you want to compete at a high level, you have to wear what’s out there. I have been wearing the same squat suit for years now and Dave has been helping me design a Metal squat suit. In order for me to compete in this sport I have to use the best equipment I can. That’s the nature of the sport.

EFS: You have a reputation for being intense and hardcore. Inside, in the deep part of your soul, how does this make you feel?

Chuck V: [Walks away]

EFS: We all know you started the squat beanies in powerlifting. Can you let us in on what the new fashion trend is going to be?

Chuck: [Laughs]

EFS: How do you decide what hat to wear on squat day?

Chuck: [At this point, Chuck breaks out some kind of Harley Davidson do-rag and starts laughing]

EFS: What do you think of static iso-holds?

Chuck: [Laughs] What?

EFS: How do you calculate volume on a weekly basis and do you base this entirely on Prilipin’s chart and do you follow the 60% rule when performing extra workouts?

Chuck: Whatever you say.

EFS: Now that you are reaching the big 4-0, do you plan on competing in the Master’s Division?

Chuck: [Walks away.]

EFS: Did you ever catch the guy that stole the sleeves of your shirt?

Chuck: [Stares at me. I wore my special Westside t-shirt sans sleeves that day in honor of Chuck]

EFS: Why does your bench fucking suck?

Chuck: Damn shirts don’t work.

At this point, Chuck finished with a couple of sets of elevated glute-ham raises and went home. After the interview I sat down with Dave and talked about what it’s been like training with Chuck over the past several years. Simply put, Dave said that he is the most dependable, hardest working, most competitive lifter he’s ever seen. He’s always the first one in the gym and is always helping to put weights away and help others around him. If you are willing to give 100% in the weight room, he is willing to help you reach your goals. While there are a lot of stories about Chuck, Dave simply said, “Chuck is all Westside”.

Trap Bar Dead Lift - Leg Exercise

Primary Muscle: Quads

Secondary Muscle: Glutes, Lower Back, Back, Calves, Hamstrings

Equipment Needed: Trap Barbell

Mechanics Type: Compound

Proper Exercise Technique: Think of a deadlift as a squat, only the bar is in your hands rather than on your back.

I love the trap bar dead lifts as a lower body max effort or power lifting exercise because of its simplicity and how easily it is to teach. Also, because the trap bar allows you to stand inside the bar, the weight of the exercise is loaded right over your base of support this allows you to lift more weight.

1. All the same rules apply as well as the same cues as the squat. Keep your back flat, eyes forward, chest up and butt out. I wish I could tell you that all of my athletes practiced perfect form all of the time, but I would be lying. In the picture above, this guy needs to drop his butt more and flatten his back. Also his chest is dropped and needs to be “shown off” In the position that he is in right now he is at risk of injury as well as remaining weak!

2. From this position you are simply going to stand up tall. It’s as simple as that. On of the best and easiest lower body exercises to teach. If you don’t have a trap bar, get one. I bought this one used at a sporting goods store in my city, it cost me less than $100 and we use it almost every day!

Although we call these lower body exercises I would like to mention that these are really FULL body exercises as you will be using every joint and muscle from your head to your toes to move these weights. This is an important part of getting big and strong for football because exercises like this cause your body to release a ton of anabolic hormones like GH and testosterone. So, if anyone tells you that you cant get huge without steroids, tell them to shut up and squat! I have helped athletes to gain as much as 20 pounds in only a few weeks by teaching them theses exercises and how to eat right.

When I was in high school my uncle designed a training program for me that consisted of only dead lifts, squats and bench presses and I was able to use this foundation to land a college scholarship. Don’t let anyone tell you that you need fancy equipment or drugs to become successful in your sport. These people are usually lazy and /or jealous of you and your potential.

Hex Dumbbell Hold - Grip Exercise

Main Muscle Worked: Forearms,grip

Other Muscles Worked: Back,traps, Legs

Equipment: Wrist Roller

Mechanics Type: Compound

RDL - Leg Exercise

Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Like squats this exercise works much more than just your legs. I suggest performing straight-leg deadlifts off a flat bench by standing on the end. This will do two things. First it will improve your balance. Second it will allow for a greater range of motion. Standing on a bench is not the most secure place, so I would start fairly light with the straight-leg deadlifts until you reach a good comfort level. Be sure to pause at the top of every repetition.

Bodybuilding.com

Neck Harness

Main Muscle Worked:Neck

Other Muscles Worked: traps

Equipment:neck harness

Mechanics Type:Isolation

I’m a card carrying member of the Neckwork Network. I think every man should be doing neck work, regardless of sport. No one wants to have a stack of dimes holding their head in place. It’s embarrassing. As for exercises, I’m not a big fan of neck bridges as they seem unsafe and every time I see someone doing them I have this intense urge to kick their heads out from underneath them. Since I know I’m not the only that thinks like that, I’ll play it safe and stick to the neck harness and the 4 way neck machine. Now let me bestow some wisdom on you; don’t try to max out on these exercises. I tried putting a 100lb dumbbell on the neck harness and after a couple of reps, felt an intense pain in my neck. Not a good thing. When training the neck, either with the neck harness or the 4 way neck machine, stick to higher reps – 10-30 reps. I like to do neck work after each workout. When I was lugging the pigskin for University of Arizona, I would 2 sets of neck work every morning and 2 sets before I went to bed. I put my neck harness beside my bed as a constant reminder. I did sets of 30 reps. Bottom line; do some neck work or be doomed to a life of buying off the shelf.

Elitefts.com

Dead Lift Leg Exercises

Primary Muscle: Quads

Secondary Muscle: Glutes, Lower Back, Back, Calves, Hamstrings

Equipment Needed: Barbell

Mechanics Type: Compound

Proper Exercise Technique: Think of a deadlift as a squat, only the bar is in your hands rather than on your back.

The Stance: Approach the loaded barbell and assume a stance about as wide as your own shoulders while gripping the bar such that the inner aspects of your arms are slightly outside of your thighs. Another way to determine your optimal deadlift foot placement is to jump down from a box which is half your own height and “stick” the landing. Now look at your feet…this will approximate your ideal stance width and degree of foot turn-out.

Feet and Shin Position: Feet should point straight forward or turned out to a 25 degree angle at most. The best foot angle is one which provides the least amount of hip and knee restriction when you lower the hips in preparation to lift, so don�t be afraid to experiment a bit. The shins should be two to three inches from the bar and then when you actually bend down and lower your hips in preparation to lift, the shins will touch the bar. Most of the weight will be on the heels of the feet. This facilitates maximal contribution of the glutes and hamstrings. During the ascent, the bar will travel as close to the leg and shins as possible. Ideally, wear cotton sweat pants or track pants with long socks to protect your shins.

Hand Position: A �reverse grip� should be used when deadlifting. This means that one hand will be supinated (palm faces you) and the other pronated (palm facing away). This will help keep the bar in your hand. If grip strength is not one of your training targets, feel free to use wrist straps with a conventional grip. Hold the bar high up on the palm to compensate for any roll of the bar when pulling the weight up. Generally, the grip should start with the index finger and the little finger bordering the knurling in the middle of the bar.

Head Placement and Eye Contact: The entire spine should remain neutral, which means you look neither up nor down, but instead, the head follows the body, almost like you�re wearing a cervical cast on your neck. It�s OK for the head to be SLIGHTLY up (this tends to improve muscular contraction of the low back muscles) but in all cases, the lift must start with the hips down, the entire spine neutral, and the feet flat on the floor.

The Ascent: As you stand up with the weight, imagine pushing the earth away from you with your feet. When viewed from the side, your hips and shoulders should ascend together; if the hips rise before the shoulders, it means you�re using your back rather than your legs. If this happens, reduce the weight until you can perform the lift correctly and add more specific quad-strengthening exercises to your program.

The Lockout: Competitive powerlifters are required to demonstrate control over the weight by standing up and then extending the hips forward in an exaggerated manner. If you�re NOT a competitive lifter, simply stand up with the weight without this exaggerated maneuver.

The Descent: Simply return the bar to the floor, under control, by reversing the technique you used to lift the weight.