Brian Winslow, aka “the U.K.’s oldest weightlifter,” brings extra meaning to the saying, ‘age is just a number.’ In a strength context, it appears anyone can push themselves in the gym at any age. Wilson’s feat is the latest example of experienced powerlifting peers displaying expectation-defying abilities.
During the 2023 British Drug-Free Powerlifting Championships on Mar. 18, the 86-year-old Winslow captured a 77.5-kilogram (170.8-pound) raw deadlift. The pulling mark is a Record in the Men’s 60-kilogram weight class in the ages 85-89 division. Winslow appeared to only have a lifting belt adorned for his milestone. The achievement and story were noted on the BBC News Instagram page, where they also received clarifying comments from the athlete.
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Winslow had such a productive meet that he actually broke the Men’s 60KG, ages 85-89 World Record on his first attempt when he deadlifted 75 kilograms (165 pounds). He would then follow that pull by adding 2.5 kilograms (5.5 pounds) onto his loaded barbell to further extend the record.
“I’ll keep carrying on for as long as the body allows.”
At the time of this article’s publication, Winslow does not appear to have any sort of online database denoting his past powerlifting achievements.
That makes it relatively challenging to compare his latest feat with past strength markers for context on how he’s progressed through his lifting career. Winslow also does not appear to have any notable social media presence at the time of this writing, making it unclear how he prepared for this deadlift milestone or how he usually trains.
With all of that said, the athlete seemed rather appreciative in his comments made to BBC News. He may have even thrown in a little joke to lighten the mood after breaking new powerlifting ground.
“It’s always great to get a record or two,” Winslow explained. “I was exhausted straight after but okay.”
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Unless otherwise stated, it appears Winslow will continue churning forward, notching incredible markers of power and strength. As iconic author, Mark Twain once said: “Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.”
The same sentiments can apply to Winslow’s continued powerlifting ambitions.
We all get hiccups from time to time, and sometimes they just won’t seem to go away.
Hiccups areinvoluntary contractionsof the diaphragm – the muscle separating your chest from your abdomen, which plays a key role in breathing – followed by a sudden closure of the vocal cords.
Themedical termfor hiccups is singultus. This derives from the Latin wordsingultwhich means “to catch ones breath while sobbing”.
For most of us, hiccups are annoying and don’t last that long. But for some people, they can be persistent, lasting more than two days.
The good news is, there are simple ways to alleviate regular hiccups – and treatments for when they persist.
We all get hiccups from time to time, and sometimes they just won’t seem to go away. (iStock)
What causes hiccups?
Hiccups are caused by areflex arc: a neuromotor pathway that translates a sensation into a physical response. The sensations in this arc come from the brain, ear, nose and throat, diaphragm and organs in the chest and abdomen.
The sensation signals travel to a part of the brain which, along with the top of the spinal cord, is known as the “hiccup centre”.
Consuming hot chilli pepper, alcohol, smoking, and over-excitement can also trigger the reflex arc, leading to hiccups.
From the hiccup centre, the signals travel back out to the diaphragm and the muscles that lay between your ribs (intercostal muscles), causing them to twitch.
The twitching of these muscles draws air into the lungs and this sudden inhalation makes the opening between the vocal cords, or glottis, close tightly shut. This rapid closure makes the “hic” sound.Anything that affects the arc can lead to hiccups. Themost commonis stretching the stomach from eating a large meal or drinking soft drinks. This means sensation signals from the stomach can trigger off the reflex arc.
Consuming hot chilli pepper, alcohol, smoking, and over-excitement can alsotriggerthe reflex arc, leading to hiccups.
Hiccups have even beenobservedin healthy fetuses during prenatal ultrasound checks. In fact,some researchersbelieve hiccups are a mechanism to help prepare the lungs for breathing shortly after birth.
How long will they last? And what can you do about them?
An attack of hiccups that lasts less than 48 hours is generallyunconcerning. Such an attack usually ends by itself.
Where it doesn’t resolve by itself, there arewaysto suppress the reflex arc. TheValsalva manoeuvre, consuming ice-cold drinks and gentle eyeball pressure are thought to increase the activity of a long nerve (vagus) to the brain.
The Valsalva manoeuvre. (The Conversation)
Manoeuvres such as rebreathing into a paper or plastic bag work byincreasing the carbon dioxide concentrationin the blood. Thishelps to suppressthe movements of the muscles associated with hiccups. However, rebreathing carries a small but serious risk ofheart attackso should only be performed under medical supervision.
However there isvery limited evidenceto show these manoeuvres and interventions work.
When should we get worried about hiccups?
If hiccups lastlonger than two days, they are called persistent hiccups. If theylast beyond two monthsthey are known as intractable hiccups. Persistent and intractable hiccups, known collectively as chronic hiccups, can be quite distressing and may signify a serious underlying cause, so it’s important to see your doctor.
People with chronic hiccups will undergo a comprehensive investigation. Their medical history will often give valuable clues to triggers. Certain medications such as anti-epileptic drugs, alcohol, smoking and recreational drug use areall associatedwith hiccups.
As organs in the chest and abdomen are involved in the reflex arc,investigations of these organssuch as lung imaging or upper endoscopy (where a tube with a tiny camera is inserted into the throat to view the upper digestive tract), may be required.
One studyfrom France found 80 per cent of patients with chronic hiccups had abnormalities in their oesophagus and stomach, with reflux disease being the most common finding.
Your clinician will also inspect yourear, nose and throat, as irritation of the ear by a foreign body or infection of the throat can be triggers for hiccups.
Imaging of the brainmay be necessary, especially if there are concerning signs such as changes in speech and weakness of facial and limb muscles.
How are chronic hiccups treated?
After a thorough investigation, the underlying cause should be treated, where possible.
People suffering from hiccups often have problems withgastric reflux, so treatment may include a short course of anti-reflux medication.
Other medications with a strong evidence base that are used to treat hiccups include the anti-nausea drugmetoclopramideandbaclofen, which is used to treat muscle spasticity (excessive tightness or tone).
There isemerging evidencethat gabapentin, used to treat seizures, may also be effective for hiccups.
What treatments might we see in future?
Researchershave recently developed a rigid drinking tube with an inlet valve that requires active suction effort to draw water from a cup into the mouth. This tube has been called forced inspiratory suction and swallow tool, or FISST.
FISST is thought to stop the hiccup reflex arc by stimulating the sensory nerves to cause contraction of the diaphragm and glottis.
Inone study, of the 249 participants who trialled FISST, just over 90 per cent reported results better than home remedies.
However, the FISST research so far hasn’t compared it to a control group who didn’t receive the treatment, so it’s unclear how much more effective it is than a placebo, or dummy version.
By Vincent Ho, Associate Professor and clinical academic gastroenterologist, Western Sydney University.
The 2023 ESM contest is just around the corner on Apr. 1 in Leeds, England, and, at the time of this article’s publication, there does not appear to be a replacement for Heinla on the now 13-person roster.
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This is the second time Heinla has been forced to withdraw due to unfortunate circumstances in the approximate last calendar year. After prepping for a Silver Dollar Deadlift World Record (579 kilograms/1,278 pounds) he eventually achieved in June 2022, Heinla withdrew from the 2022 (WSM) roughly a month before the contest because of a short hospitalization.
Heinla is often regarded as one of the strongest deadlifters in the world, regardless of a strongman or powerlifting context. His victory in the 2022 World Deadlift Championships (WDC) and Masters Record are perfect examples of his pulling prowess. To date, Heinla has participated in three ESMs, with a fourth-place finish in 2021 as his best result.
With Heinla’s withdrawal, here is the complete 2023 ESM roster heading into England on the first day of April:
The 2023 ESM is smaller in scale than the upcoming WSM — taking place on a single day with competitors from just one continent. That doesn’t diminish its standing in the sport. Even with Heinla’s last-minute withdrawal, it should be quite the showcase of strongman power across the pond.
When Joe Mackey makes news, it’s usually because the simultaneous powerlifter and bodybuilder capped off some kind of incredible feat of strength. His most recent display of power was a fitting reason to make some headlines.
On Mar. 27, 2023, Mackey shared an Instagram video of himself completing a monstrous 449-kilogram (990-pound) hack squat for five reps. The athlete only used a lifting belt and some knee sleeves for assistance and support during the lift. He made sure to state that he utilized no resistance bands, which some bodybuilders use to aid the lower portion of the lift. It’s undoubtedly a fitting strength display for someone accustomed to making jaws drop.
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Because of the positioning of the hack squat machine, athletes who perform reps might find it more challenging if their quad strength isn’t up to par. The hack squat limits how a lifter can recruit their glutes, hamstrings, and upper body to complete a repetition. Mackey, in turn, performing five reps with almost 1,000 pounds is a tremendous example of his unique quad gifts.
In his Instagram post, Mackey writes that he’s the strongest International Federation of Bodybuilding and Fitness (IFBB) Pro League deadlifter in the world. It is unclear if this moniker is accurate because bodybuilders do not showcase their pulling performance in any official or verifiable capacity. That said, with a 412.8-kilogram (910-pound) deadlift personal raw competition best at the Iron Wars VII, Mackey indeed might hold the top spot.
The only other bodybuilding competitor who might compare to Mackey’s deadlift prowess is the legendary Ronnie Coleman. The icon pulled 362.8 kilograms (800 pounds) during the year 2000. However, that also occurred while training for a Mr. Olympia title defense.
In 2022, Mackey finished in fourth place at the Tampa Pro and ninth place at the Texas Pro. In a quest to bid for his first-ever Mr. Olympia, Mackey fell just short of a berth.
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It’s unclear what Mackey’s upcoming competitive plans are. The athlete hasn’t alluded to any upcoming powerlifting competitions, as he primarily shares updates on his training progress. Presumably, Mackey will be hard at work this spring and summer to vie for another Mr. Olympia bid.
At this rate, one of the world’s strongest bodybuilders might succeed in this ambitious endeavor on another go-around.
Lee Haney crafted a dynasty at the top of bodybuilding in the 1980s. To this day, the superstar’s eight consecutive Mr. Olympia titles (1984-1991) are only matched by fellow fitness legend Ronnie Coleman (1998-2005). Theoretically, Haney, who retired in his early 30s, could’ve vied for more Olympia victories. Instead, he stepped down after 1991.
On Mar. 29, 2023, during a YouTube episode of The Lee Labrada Show, Haney joined the eponymous host to discuss the exploits of his career. Labrada, who was a two-time runner-up to Haney’s title (1989-1990) is likely an ideal candidate to help Haney examine his career in hindsight. The most notable tidbit might have been the icon explaining why he didn’t pursue more Olympia greatness after establishing himself as unprecedented royalty.
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Like some elite bodybuilders, Haney described the pressure of maintaining his grip on the sport. From training to a mental battle, Haney said he successfully navigated rough waters for years. He made it clear he didn’t want to continue making such a sacrifice as he weighed his options after his 1991 Olympia triumph.
Part of Haney’s rationale was also about the idea of staying on top and being remembered on top.
“When we’re on top, there’s nowhere else to go but down,” Haney explained of his early decision to retire from bodybuilding. “So, the pressure of how do I stay here? What can I do different to bring a better package? All those things run through your mind and, if you don’t keep it together, that can really create a lot of stress.”
At the same time, while Haney was exceptional, he made clear he didn’t love bodybuilding per se. For a little while, he just had an impeccable dedication to his craft.
“I looked at bodybuilding in such a way that it’s my job,” Haney continued. “I didn’t worship the craft although I wanted to be the best at it. It wasn’t the end of the world as the way I looked at it.”
Ultimately, the 63-year-old Haney clarified that he almost considered retiring after his seventh Olympia victory in 1990. Though, that exit would’ve left the superstar merely tied with Arnold Schwarzenegger for Olympia wins. It took encouragement from Haney’s wife Shirley to keep pushing before he hung up his posing trunks.
The rest was literal bodybuilding history, as Haney would take his eighth consecutive win in 1991 for the Olympia record. The record would remain untouched until Ronnie Coleman’s record-tying eighth title in 2005.
“When I got to the seventh [Olympia win], I thought to myself, seven is a record,” Haney started. “Arnold [Schwarzenegger] didn’t do seven [Olympias] in a row but he did do overall. I had a conversation with Shirley, and she was like, ‘What are you talking about, quit? You gotta do eight. What’s the matter with you?’”
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These days, Haney appears to be basking in his retirement. Over three decades since he last stepped on stage, the living legen doesn’t seem to have any reservations about his decision.
Not that he ever did.
“I never regretted having not competed again. As a matter of fact, I never gave it another thought.”
According to the American Chemical Society, your brain produces a compound called anandamide – a neurotransmitter named for the Sanskrit word for “bliss”, so no surprise that it’s linked to good vibes.
Chemicals in chocolate, and especially dark chocolate, slow down the natural breakdown of anandamide and extend its blissful effects. Other research has suggested chocolate causes the brain to produce natural opiates and stimulates the same parts of your brain as cannabinoids like marijuana – more reasons why chocolate makes us happy.
Ronnie Coleman pieced together an exemplary bodybuilding career on the strength of a massive physique and impeccable commitment to his training. In the process, he also developed a few “signature” moves that helped him win eight consecutive Mr. Olympia titles (1998-2005) and construct a dominant dynasty. The living legend recently disclosed some of them.
On Mar. 27, 2023, Coleman posted a video to his YouTube channel sharing his feelings on “the greatest bodybuilding poses of all time.” The retired athlete went into great detail about the four specific moves that helped him become the king of bodybuilding in the late 20th and early 21st century.
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For Coleman, talking about his life’s work seemed to bring him energy. Though, talking about it on this micro level through four poses would understandably excite any icon like him.
Back Lat Spread
Coleman begins with his time-tested favorite: The back lat spread. He notes that his pose was his “most dominant,” and it helped him win the 1998 Mr. Olympia — his first title.
“I pretty much won the competition [1998 Mr. Olympia] from the back,” Coleman explained. “I’ll never forget a judge approaching me after the show and claiming my back was so wide it reminded him of a cobra head. It stuck with me throughout my career. One of my most extraordinary poses was as deadly to my competitors as a cobra.”
Side Chest
Coleman maintained that the side chest pose was one of the more “challenging” of his competitive career. It came to be one of his favorites through stringent effort.
“Coming into my second Olympia victory, I felt my side chest was a weak point,” Coleman said. “So, I spent extra attention during my training and ultimately flipped the weakness into a massive strength. This is my favorite pose now because I worked my butt off for it.”
Most Muscular
Coleman clarifies that the most muscular pose is among the more common in the sport. It also seems to require the most balanced physique. For Coleman, this was rarely an issue.
“The most muscular pose is probably the most common and popular pose of all-time because it incorporates nearly every muscle in your body and gives the judges, and the audience, an overall view of your conditioning,” Coleman noted. “I’ll never forget the room going quiet and the faces in pure shock.”
Front Lat Spread
Coleman perhaps became the most amusingly descriptive with imagery when it came to the front lat spread.
“I brought some serious width with this pose [the front lat spread],” Coleman said. “It felt like I was on an island all on my own when it comes to balance. Hell, I was usually told that I could fly with those wings and I believed it.”
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When all is said and done, Coleman could be viewed as the best bodybuilder of all time. Learning from him about the most optimal poses to thrive on the biggest stages would likely be a tremendous treat for most people in and around the sport.
There aren’t too many “one-lift wonders” that can make you epic by delivering a ton of benefits in a single set, but the deadlift is one of them. The conventional deadlift gives you the potential to lift a lot of weight, get jacked, and brag about your massive deadlift PRs (if that’s something you’re in to).
Credit: Drazen Zigic / Shutterstock
However, if done improperly, the deadlift can lead to frustration or even injury. Neither of those results are good for your long-term performance, let alone your spinal health, so it’s time to go over the key components of proper deadlift form. Here’s what to do and when to do it for a stronger, safer deadlift.
Perfect Your Deadlift Form
Deadlift Setup Tips
A strong and efficient deadlift begins before the weight even leaves the ground. Here’s how to make the most from each individual repetition.
Take Time to Set Your Stance
The first step in perfecting your deadlift form is to approach the bar and set your stance. For a typical conventional deadlift stance, you want your feet relatively close together, about shoulder-width. You can make slight adjustments to be able to reach the bar and pull upright while keeping good positions at your shoulders, through your back, and into your hips.
Position the barbell directly over the middle of your feet, roughly where your arches are. Your shins should be close to the bar, but not touching it. You shouldn’t need to roll the bar toward you or away from you before beginning the repetition, it should be in a good spot from the start.
Credit: antoniodiaz / Shutterstock
If the bar is in front of your toes, it will be too far from your centerline and you’ll have poor leverage to pull the weight. If it’s too close to your ankles, the bar won’t be able to follow a powerful, vertical path because your shins and knees will be in the way.
Point your toes straight ahead and keep your feet flat on the ground as you bend down to grip the bar.
Choose the Right Grip
Your grip is a crucial part of the deadlift as it helps control the weight and generate the force you need. Without a stable grip, you can say bye-bye to most of your motor unit recruitment because your grip is the place where power transfers from your body to the weight.
There are four grip variations you can potentially use, depending on your experience and goals: the double-overhand grip, the mixed grip, the hook grip, and the double-overhand with lifting straps.
Credit: Jacob Lund / Shutterstock
The double-overhand grip involves both hands gripping the barbell with your palms facing down. This is a good grip for beginners, as it allows for even distribution of weight across your body and it helps to build grip strength.
This is also the most common grip for most lifters. If you can use the double-overhand grip, use it. It doesn’t have any significant injury risks and it keeps the weight of the bar evenly distributed. However, some people might “outgrow” the double-overhand grip as they progress in strength. Then it might be time to use a mixed grip.
The mixed grip involves gripping the barbell with one palm facing down and the other palm facing up. These mechanics allow you to hang on to more load. This grip is commonly used by experienced lifters in the gym and competitive powerlifters, as it allows for a more secure overall grip and better control of heavier weights.
However, the mixed position is inherently unbalanced and you do put yourself at risk for a biceps tear with the supinated (palm up) side because your elbow joint is more directly exposed to stress and the biceps muscle is put into a significant stretch. (1) It also gives the bar the potential to “spin” or rotate away from your body because the force isn’t evenly distributed across the bar.
If you’re deadlifting for multiple reps per set, switch your mixed grip hand position every set or even pausing briefly to flip your grip with each repetition. If you’re maxing out, listen to your body to avoid a potentially serious biceps injury.
The next alternative is the hook grip. This is a variation of the double-overhand grip where your thumb is on the inside of your fingers as opposed to the outside. If done right, it can be one of the strongest grips compared to either a double-overhand or mixed grip.
Because the hook grip uses a double-overhand position, it allows you to keep the weight evenly distributed and not have to worry about mixed-grip related injuries. However, one big drawback to the hook grip is that it is unavoidably painful because the barbell is bearing down on the side of your thumb. In fact, if your thumbs or hands are too small, it might not even be possible to hook grip because your fingers need to reach fully around the bar and your thumb.
But hook grippers swear by it, even though their thumbs are often taped for support. Nonetheless, it’s an option and the consensus among avid hook grip fans is that the pain does decrease as you adapt to using this specialized grip.
Finally, you can use a double-overhand grip with lifting straps. Straps offer maximum support and allow you to use the heaviest load, but they take your grip strength out of the equation. This is great for people with smaller hands, when their grip is limiting the performance of their glutes and hamstrings.
If you’re not concerned with building grip strength, or if you’re a competitive strength athlete who can compete with lifting straps (for example, strongman and strongwoman athletes), using straps is a great option without having the potential injury risk of a mixed grip or the required pain tolerance for a hook grip.
Get Your Body in Position
Once you’ve established your grip and stance, it’s time to focus on your overall body position. Start by bending your knees slightly and “wedging” your hips into the bar, as if you were getting ready to sit down in a chair. Keep your arms straight and get your shoulder blades back and down to keep your chest up, rather than caving forward.
You should start to feel your body naturally get tighter due to tension building from your grip, up your arms, across your shoulders and upper back, through your torso, and down your glutes and hamstrings.
Credit: MDV Edwards / Shutterstock
If you’re unsure about your position, or if something feels off, record a brief video or take a picture from the side for some immediate feedback. The top of your lats (back muscles) should be over the bar. Your shoulders slightly in front of the bar and higher than your hips. The bar should be close to your shins with your leg slightly bent (not in a deep squat position).
If you don’t feel tight, imagine squeezing oranges underneath your armpits. That messy but accurate visualization should help you to cue upper body tightness where it’s most needed — your upper back, shoulder blades, and shoulders.
Consider Switching to Sumo
If you notice your lower back is rounding despite setting up in an otherwise ideal position, or if you experience discomfort in your hips or spine with conventional deadlifts no matter how you adjust your setup, consider switching to a sumo stance.
No, sumo deadlifts are not “cheating.” That joke is getting old and was never that funny to begin with. There’s actually hard research showing deadlift stance comes down to your structure. (2)
Credit: MDV Edwards / Shutterstock
Based on your torso, femur, and tibia ratios, a sumo stance might be better suited for you. You’ll be able to build more strength with less joint strain by changing your stance. This might mean being weaker at it when you first start, though. Don’t let a short-term learning curve turn you away from a decision that’ll yield long-term results.
With sumo deadlifts, your grip should be about shoulder-width, instead of being outside of shoulder-width with conventional deadlifts. Furthermore, your stance is wider — with your feet well-outside your shoulders — with your toes slightly pointed out. How wide you go is based on your comfort, leg length, and hip mobility.
If you need to take a very wide stance, which may compromise your range of motion, you can put a weight plate under each foot to add a deficit. Other than the grip and stance being slightly different, every other lifting cue is the same as the conventional movement.
Deadlift Performance Tips
Once you’re in a good position, from your hands to your feet and everything in between, it’s time to finally get the weight off the ground. Here are some cues for the concentric (lifting) phase and the eccentric (lowering phase) of the deadlift.
Lifting the Weight
When it comes to actually lifting the weight, there are several cues you can use to ensure proper form to maximize strength and safety. Keeping you back in a neutral position should go without saying, since that’s a fundamental form tip to reduce your risk of a lower back injury.
Focus on driving through your feet and pushing your hips forward. This will help activate your quads, glutes, and hamstrings. This two-tiered approach, using your feet and hips, will let you focus on the most efficient way to produce force with good form.
Credit: UfaBizPhoto / Shutterstock
If you know your way around the gym, a strong deadlift is like leg pressing the bar off the floor — you want to use a powerful, flat-footed leg drive to break the plates off the ground — followed by a hip thrust into the bar once the barbell crosses above your knees. This lets you fully recruit your glutes to finish with a strong lockout.
Exhale at the top of the rep when you’ve locked the weight, and take an all too brief moment to shift focus onto the next phase of the repetition — returning the weight to the ground.
Lowering the Weight
Most people slam the weights down quickly on the eccentric portion of the rep. This can be fine under certain conditions, but it comes from the world of powerlifting. If you are not planning to deadlift in a powerlifting competition, there is no need to do this.
Generally, you want to lower with control, not because it’s necessarily that much safer but, like any exercise, there’s still some training stimulus during the repetition when you lower with control. (3) Dropping the weight reduces the amount of work your muscles are doing and could cut into your potential results.
Credit: UfaBiaPhoto / Shutterstock
Lower the bar as if you were doing a Romanian deadlift, keeping the bar close to your body with your knees slightly bent. Feeling your muscles stretch as the weight approaches the ground could even contribute to some extra gains. (4) It should also keep the bar in the perfect position at the bottom for an easy transition into the next rep.
Once the weight is on the ground, let it settle for at least a split-second. Do not bounce into your next rep. It will not stimulate much tension for your muscles and, worse, could lead to injury by allowing creating momentum which prevents you from properly bracing for each repetition.
Brace, Brace, Brace
Due to it’s generally heavy nature, deadlifting performance and safety hinges on your ability to brace. (5) Pun intended. It’s important to keep your core braced from the moment you set up, hold it into lockout, and maintain a good brace as you lower the weight.
Fortunately, bracing, or keeping your core tight and stable while manipulating the weight, is relatively simple. It comes down to breathing air into your stomach rather than breathing deeply into your chest. As you take a breath in, think about expanding your abs, obliques, and lower back in 360-degrees.
Credit: Jacob Lund / Shutterstock
If you’re wearing a lifting belt, you should feel your body expand “into” the belt. Once you feel tightness and pressure around your entire midsection, maintain that tightness as if you are expecting to get punched in the stomach. This keeps your spine in a stable position and helps to prevent your low back from rounding, which can be injurious.
There’s a subtle but crucial difference between bracing your core and simply “flexing your abs.” A braced core is solid from front to back and side to side, and promotes a safe, strong, and stable upper body. Flexed abs are simply contracted ab muscles on your midsection and can sometimes encourage a rounded torso position, which is the last thing you want during a heavy deadlift, since the abs are responsible for spinal flexion (bending your torso forward).
How to Deadlift
Here’s a concise review of how to display maximum strength and efficiency with crisp technique during the conventional deadlift.
Step One — Find Your Stance
The conventional deadlift needs your feet roughly shoulder-width apart for a stable and efficient platform. If the sumo deadlift feels more comfortable, take a stance much wider than shoulder-width. In either case, get the barbell over the middle of your feet, not in front of your toes and not touching your ankles.
Step Two — Pick Your Grip
Unless you’re a competitive strength athlete, use a double-overhand grip (both palms down), with or without lifting straps depending on your need to develop grip strength. Squeeze the bar hard even if you are using straps. Keep your arms straight throughout the entire exercise.
Step Three — Brace Your Core
Start your brace before the weight leaves the ground. Maintain a 360-degree braced core throughout the entire rep, during the lifting and lowering phases. A strong brace will reinforce power transfer from your lower to upper body and help to keep your back in a neutral position.
Step Four — Lift the Barbell
Get tight before the weight even leaves the ground and stay tight throughout the entire repetition. Keep your feet flat and think about performing a leg press to drive the weight up. As the bar passes your knees, imaging doing a hip thrust to activate your glutes and lock out the weight in a standing position.
Step Five — Lower with Control
After you’ve locked out the weight, quickly refocus and lower the weight at a deliberate, not excessively slow, pace. Avoid dropping the weight without tension. The bar should end up where it began, above your midfoot. Pause briefly in the bottom to settle the weight and minimize momentum. Reset your brace and repeat the process for additional repetitions.
As They Say: Grip It and Rip It
The deadlift can initially feel awkward, especially if you don’t really know what you’re doing. Even after reading this deadlift technique lesson, it might still feel like there are so many cues to think about. But like any exercise, learn it right instead of having to learn it twice. With some practice, it will become second nature. Eventually, getting a good setup will take just a few seconds and resetting between reps will take even less than that. From there, you can build a massive deadlift and dominate the world (or just hit a PR. That’d be good, too).
References
Kapicioglu, M., Bilgin, E., Guven, N., Pulatkan, A., & Bilsel, K. (2021). The Role of Deadlifts in Distal Biceps Brachii Tendon Ruptures: An Alternative Mechanism Described With YouTube Videos. Orthopaedic journal of sports medicine, 9(3), 2325967121991811. https://doi.org/10.1177/2325967121991811
Cholewa, Jason M, et al. “Anthropometrical Determinants of Deadlift Variant Performance.” Journal of Sports Science & Medicine, U.S. National Library of Medicine, 1 Aug. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683626/.
Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, W. D. (2009). The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British journal of sports medicine, 43(8), 556–568. https://doi.org/10.1136/bjsm.2008.051417
Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clinical physiology and functional imaging, 40(3), 148–156. https://doi.org/10.1111/cpf.12622
Tayashiki, K., Maeo, S., Usui, S., Miyamoto, N., & Kanehisa, H. (2016). Effect of abdominal bracing training on strength and power of trunk and lower limb muscles. European journal of applied physiology, 116(9), 1703–1713. https://doi.org/10.1007/s00421-016-3424-9
If weight loss is your goal there is a simple equation that can determine your success –calories in vs calories out.
Basically if you are eating more calories than you are burning off (via a variety of daily activities) then you won’t lose weight.
And that’s something, according to weight loss Nutritionist Bec Miller, where people often make the mistake of thinking they’re eating ‘healthy’.
To illustrate, the founder ofHealth with Bec, shared a side by sidephotoof two salads that at first glance look exactly the same. But they’re anything but.
These salads may look the same but there is a 330 calorie difference. (Instagram)
‘But I eat so well why am I not losing weight’, she titled the image, which showed one of the salads had a significant number of calories more than the other.
“One super simple but SUPER common mistake I’ve seen women make that are trying it all and not seeing results is this: They’re (accidentally) over-consuming the healthy stuff,” Miller wrote in the caption alongside the photo.
The salad on the left has a total of 490 calories, while the other one on the right has 330 calories more at 790.
That difference comes down to the amount of protein and oil in each bowl. One has 140 grams of roast chicken and 1 tablespoon of olive oil, while the other has 175 grams of roast chicken and three tablespoons of olive oil.
Bec Miller is a weight loss nutritionist. (Supplied)
“We need to remember that whilst it’s not good to be obsessed, it’s important to be at least CONSCIOUS of our calorie consumption – especially so if we are not seeing results,” Miller added.
“Are you thinking about the amount of oil you’re adding to your food? Or maybe not aware of your protein amount?”
Miller suggests trying a calorie counting app for a few meals (not daily) to get an idea of the amount of calories and macros in your meals.
“Whilst I ALWAYS bang on about the importance of healthy fats and protein in every meal for satiety, of course portion control with them is just as important if we’re thinking about weight loss.”
At times, Joe Sullivan seemingly expands what should be possible for anyone on the mortal plane. He resembles more of a powerlifting powerhouse than a mere human being with ridiculous strength. The powerlifting dynamo once again showed why in his latest competitive appearance.
On Mar. 25, 2023, during the World Raw Powerlifting Federation (WRPF) Metroflex Battle for the Yard 8, Sullivan scored a 386-kilogram (850.9-pound) raw back squat while wearing a lifting belt, knee sleeves, and wrist wraps. For Sullivan, who competed in the 100-kilogram weight class, the mark is an all-time World Record in his weight class. According to Open Powerlifting, Sullivan’s successful lift surpassed his own previous record milestone of 384.9 kilograms (848.7 pounds) from the 2022 United States Powerlifting Association (USPA) Pro Raw Championships.
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Here’s an overview of Sullivan’s top stats from the WRPF Metroflex Battle for the Yard 8. His total for the competition is a personal all-time raw best. The athlete wore a belt and wrist wraps for his bench press and just a belt for his deadlift:
Joe Sullivan (100KG) | Top Stats WRPF Metroflex Battle for the Yard 8
Squat — 386 kilograms (850.9 pounds) | All-Time Raw World Record
Total — 938 kilograms (2068 pounds) | All-Time Raw Competition Best
The video of Sullivan’s record squat, shared on his Instagram, drew a round of widespread virtual applause from various strength and fitness icons. There were powerlifters Denise Herber, Chad Penson, Ernie Lilliebridge Jr., Nabil Lahlou, Phillip Herndon, and Ashley Contorno. Even bodybuilder and perennial Mr. Olympia contender Hunter Labrada chimed in.
It seems when a powerlifter outdoes their record best, all eyes will be on their massive achievement.
Sullivan’s World Record squat completes a banner month, of sorts, for the athlete. In mid-March 2023, the powerlifter recorded a long-awaited raw deadlift personal record (PR) of 345 kilograms (760.6 pounds) after sustaining an apparent serious nerve injury roughly six years prior. Everything is seemingly coming up Sullivan, but then again, it usually seems to.
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After eclipsing his own squat World Record, Sullivan could theoretically hang up his belt and wrist wraps and call it a successful 2023. However, something says this powerful monster isn’t done adding fresh strength “trophies” to his mantel this year.
