On Weightlifting: A Personal View

Chapter 4 

ON THE BENEFITS OF SUBORDINATE EXERCISES

BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND

BY DONNY SHANKLE CPT

“Familiarity Breeds Contempt.” Anonymous 

7

STRAIGHT LEGGED DEADLIFTING

ECCENTRIC

 The hips will naturally become stronger from snatching and clean & jerking off the floor over time. However, a weak point for many weightlifters is not being able to keep the chest and shoulders over the bar until the last possible second before moving into the “finish” command. In addition, many weightlifters will want to push the knees in too soon during the pull and displace the weight across the more powerful hips. An explosive “finish” cannot be reached this way. This error is typically due to a weak lower back. Straight legged deadlifts are a great way to strengthen the erector spinae muscles. To focus on developing the strength of the lower back and hold a strong “break” command, the weightlifter should eliminate the hips during this exercise.

It is vitally important the weightlifter develops great strength in the lower back in order to hold not just the “break” command strongly but all commands. During a straight legged deadlift the weightlifter should focus on keeping the back as straight as possible and initiate the movement from the floor with the spinal erectors. Any bending of the knees to initiate the pull off the floor is incorrect. At the start the chest and shoulders are pulled back and the lungs and stomach have been filled with as much air as possible. In the beginning, the eyes are at a 45 degree angle looking down and the arms are relaxed. 

CONCENTRIC

 As the weightlifter pulls the bar off the floor the eyes look straight. At the top the hips are pushed forward until the body is in alignment. The breath is not exhaled until complete control has been established and lockout reached. The weight is kept on the heels and the weightlifter should perform the exercise with straps in order to maximize the weight on the bar. This is not a grip exercise. The straight legged deadlift should be done with weights slightly heavier than the clean. Accelerate rapidly from the floor and maintain a blistering speed throughout the exercise. NEVER PULL SLOW IN WEIGHTLIFTING. This applies not only to the lifts but for subordinate exercises as well. Slow is a concept that does not exist on the platform. There is another exercise similar to this one done with a snatch grip which I will explain later.

 Before you bring the bar down into the eccentric phase make sure you inhale deeply and keep the back flat.This is not a traditional deadlift so any rounding of the back must be held in check. On a closing note, subordinate pulling is great for developing strength but, as always, it is consistent repetition combined with pushing through comfort zones which will lead to personal records. Straight legged deadlifting will make you stronger but, it is up to you to apply this strength fearlessly while at the same time putting years of training into the snatch/clean & jerk. The prime movers are your glutes and your stabilizer muscles are the intrinsic core muscles including the diaphragm, erector spinae, and abdominals.

SETS: 3-5 
REPS: 3 (fast) 
ADVANCED WAY: Stand on a 2 in. board to increase the stretch during the eccentric phase 
TIME OF DURATION: 10 minutes 
PLACEMENT IN TRAINING: Very end