The deadlift is among the most mythical exercises in the gym. Some do it and love it while others prefer to hold hands with Edward Scissorhands instead of deadlifting.
Once you are an advanced athlete, a heavy deadlift attempt may take two weeks or more to recover from. The main decisive factor when it comes to deadlifting performance is your structure. Some people are built to deadlift, others aren’t.
People Who Are Genetically Gifted Deadlifters
One of the most important parts of a successful deadlifter is arm length. If you have long arms, consider the deadlift your lift. Long arms shorten the movement and allow you to start in a more upright position.
As a result, there’s less stress on the lower back and the lifter can move more weight. When people with really long arms deadlift, the movement is similar to a rack pull rather than a standard deadlift.
Bob Peoples had long arms and is known as one of the best deadlifters.
Notice how the barbell is just above Lamar Gant’s knees when he deadlifts. Long arms power.
Vince Anello was also one of the best deadlifters and has really long arms.
Below you can see one of the deadlift routines used by Lamar Gant. An average person will have a hard time surviving this.
Lamar Gant’s 8/5/3
Week 1: 5 sets of 8 with 70% 1RM
Week 2: 5 sets of 8 with 73% 1RM
Week 3: 5 sets of 8 with 76% 1RM
Week 4: 5 sets of 8 with 78% 1RM
Week 5: 5 sets of 5 with 82% 1RM
Week 6: 5 sets of 5 with 84% 1RM
Week 7: 5 sets of 5 with 86% 1RM
Week 8: 5 sets of 5 with 87% 1RM
Week 9: 5 sets of 3 with 92% 1RM
Week 10: 5 sets of 3 with 94% 1RM
Week 11: 5 sets of 3 with 96% 1RM
Week 12: 5 sets of 3 with 98% 1RM
Similar deadlift volume may look like a piece of cake when your deadlift is 220lbs, but once you get over 2.5 times bodyweight (or even less), it would be close to impossible to complete the above without form deterioration of the highest order or death.
Having a Strong Spine Helps Too
In the image below, you can see Vince Anello performing the so-called rounded back deadlift which is something that the noobs are not allowed to do even in their dreams.
Despite common sense and the experts’ opinions, people like Anello and Bob Peoples did not suffer insane injuries from deadlifting in a similar fashion.
Vince Anello deadlifting with a rounded back camel style.
The whole point of using a rounded back is to shorten the movement and improve your levers. (A rounded back makes your arms “longer” and reduces the stress on the hips.)
However, there are plenty of legendary deadlifters who did not use the rounded back style, at least not to that degree. Ed Coan is one example. It’s not recommended to mess with this style if you don’t have the needed experience.
Truth be told, most people should not deadlift like that even if their spines can take it. Why? Because it looks ridiculously ugly. I’ve done it in the past and didn’t get injured. If anything my spinal erectors got thicker because you have to “unround” your back to finish the lift – only the erectors can do. Nonetheless, I tried to limit all rounding because the lift just looks grotesque.
Having Long Fingers Is A Gift From God
Many deadlifters are limited by their grip which depends heavily on finger length. One example would be Kirk Karwoski whose short fingers made it really hard to hold on to the barbell during deadlifts. The guys with the best deadlifts often have long fingers and a strong grip. If you can’t hold on to it, it does not matter how strong your back is. A popular example of a deadlifter with really long fingers would be Ed Coan who is known for his deadlift and squat records.
Guys Who Are Not Built To Deadlift
When your arms are really short, you have to bend over a lot to get into a proper starting position. Moreover, the range of motion is insane compared to what the dudes with long arms have to deal with. In general, if the bar crushes your genitalia at the top position, the deadlift is not your lift. The bench is.
In conclusion
Whenever you see a skinny buck deadlifting heavy weights, observe his structure. Most of the time, the lifter will have really long arms and a somewhat lanky build.
A good example would be Tom Martin who can be seen in the video below. He is not really skinny according to normal people’s standards, but he appears thinner compared to other lifters.
Notice that the movement is quite short thanks to the length of his arms.
Happy deadlifting….or bench pressing…if you have T-rex arms.
well kazmaier was great on the three powerlifts. maybe exception. big benchers like magruder arcidi . casey ans williams and moran yes were not amazing deadlifters.
I have long arms, but then again I have long legs! But a short torso, which makes me an average build for the DL, but rotten for squat and bench.
Even so I do Squats but hold the bar lower on my bask to keep the bar over the midpoint of my foot. Parallel to the floor( I could do lower-it may be more of a flexibility issue). so what if I can’t do as much as the guy built for it; it’s a demanding lift and works the butt and quads; the DL doesn’t as much.
I can’t do the bench now because of a messed up shoulder but IF I could I would with a 4 inch block, and occasionally do a few sets without the block.
There’s no excuse NOT to do DL. So what if you can’t pull as much as the other guy, make up for it in the other slow lifts. But the DL is the king, it shouldn’t be avoided just because of a weak ego. Think of the benefits it will doubtlessly give your other lifts!
DL really takes guts and determination. Most guys in the gym have neither, really. Just a bunch of size queens; a lot of good big biceps will do you in a fight, or moving a piano up stairs, or dealing with multiple surgeries. What is their excuse?
I have no respect for anybody in the gym NOT doing the DL, and heavy (whatever that is for the individual)! Why are you there? And please, the kettlebell swing if great but no substitute.
And don’t get me started on how crappy the grip strength is of these pansies “lifting”. I’m recuperating from my third surgery now and I’m busy using the grippers here at the computer.
You’re absolutely right about the deadlifts. More people need to do them no matter their proportions, life doesn’t have to be about a powerlifting total.
Any type of proportion has it’s benefits and drawbacks, not only to a specific sport, but to all sports. If you have long femurs and long arms, you have an advantage in martial arts, running, basketball, and many others. Those who choose to be athletes and compete in sports should consider trying sports that their build will benefit in. For those who love weightlifting or powerlifting, but don’t have the most ideal genetics for these sports, should still train the lifts related to them. Doing lifts like the squat, bench, deadlift, and others will give you performance and health benefits in the sports you are suited for, and everyday life.
Plus, anyone can compete at a powerlifting meet if they so desire. Even though you probably won’t get first, you still showed up and achieved YOUR best.