2 Exercises to Get Your Stalled Deadlift Moving Again
2 Exercises to Get Your Stalled Deadlift Moving Again
If your deadlift sucks at lockout, mid-position, or from the floor, you'll want to add the stiff-legged deadlift and Romanian deadlift into your training program. Here's how to do them correctly, with a sample training template to get started.
Never Let Go
Never Let Go
Grip sport events to help powerlifters quit dropping their deadlifts.
3 Plateau-Busting Accessory Exercises
3 Plateau-Busting Accessory Exercises
Sometimes it's just not enough to deadlift to make the deadlift stronger. More than likely, we have to add supplemental movements to build our deadlift, the bench press, and standing overhead press.
Five Tips for the Early Deadlifter
Five Tips for the Early Deadlifter
Is the bar even with your shoulders to optimize the pulling distance? Or is the bar pulling you forward? Are you keeping your head up? Are you holding your air while pressing your belly into the belt?
Speed Pull Cycle for Athletes
Speed Pull Cycle for Athletes
What athletes can I use this with? How do I know how much weight to use? How do I peak for an event or playoffs? I thought you'd never ask.
An Underrated Training Tool: Timed Deadlift Sets
An Underrated Training Tool: Timed Deadlift Sets
You can only set 60-second rep records in the deadlift for so long before you experience burnout and injury. Here's how to increase your reps without the burnout and injury.
5 Exercises to Improve Back Strength in the Deadlift
5 Exercises to Improve Back Strength in the Deadlift
There are a ton of great back exercises to choose from, but what exercises translate to more pulling power? More specifically, what exercises bring up weaknesses found in your erectors, lats, and rhomboids?
The Best of the Best Content From July
The Best of the Best Content From July
Sifting through Instagram, Facebook, YouTube, coaching logs, and articles, here's the best!
230 Max Effort Variations You Can Do With 1 Bar
230 Max Effort Variations You Can Do With 1 Bar
If you think having one bar means you can't do max effort variations, you're wrong. It's time to think outside of the box. If you can't, no worries! I already have, and I came up with 230 variations you can use with a straight bar. No specialty bars required!
LISTEN: Table Talk Podcast Clip — Should Bigger Lifters Pull Sumo or Conventional?
LISTEN: Table Talk Podcast Clip — Should Bigger Lifters Pull Sumo or Con...
Debating switching stances? How can you know which one is better for you? Dave Tate drops some wisdom on how you'll know when it's time to switch, and how to best train the deadlift.
Glute Training for Meatheads
Glute Training for Meatheads
Training to get Instagram-worthy glutes is just as much for the guys as it is the girls. Not only will your backside look better, but working on your glutes might help out with knee and back pain, too.
LISTEN: Table Talk Podcast Clip — Common Causes of Hip Shift
LISTEN: Table Talk Podcast Clip — Common Causes of Hip Shift
Hate to break it to you, but you can't out-correct a corrective exercise.
5 Common Strongman Weaknesses and How to Fix Them
5 Common Strongman Weaknesses and How to Fix Them
Consider the Press, Deadlift, Farmer's Walk, Death Medley, and Atlas Stones. I'll pinpoint the common weakness in each event and provide an exercise (a solution) for you to fix the weak point. No excuses!
Got Upper Back?
Got Upper Back?
It seems that lifters do not understand the importance of the upper back or how to use it in the three main lifts. The lifters I judged at a recent meet and just about all of my clients prove that to me, so let's fix that.
LISTEN: Table Talk Podcast Clip — Dan Green and Andrew Herbert's Weekly Back Workouts
LISTEN: Table Talk Podcast Clip — Dan Green and Andrew Herbert's We...
“I do feel the back is the engine of the powerlifter. You could almost not train anything else but just pound the shit out of your back four times a week and still be strong.”
Daily Undulating Periodization Programming for Your Next Powerlifting Meet
Daily Undulating Periodization Programming for Your Next Powerlifting Meet
Want to smoke your old PRs? Try applying daily undulating periodization, or DUP, to your programming. Rather than changing sets, reps, and intensity every 6 to 12 weeks, DUP changes those variables on a daily basis.
Romanian Deadlift Variations for Stronger Hamstrings
Romanian Deadlift Variations for Stronger Hamstrings
Other than the GHR, nothing else builds the hamstrings better than Romanian Deadlifts. Try out these variations, and you'll see a difference in those hammies.
Is Technique the Same for Raw and Geared Lifters?
Is Technique the Same for Raw and Geared Lifters?
The debate between raw versus gear has died down, more or less, but the debate of how to train one versus the other is still on-going. This might be controversial, but for the most part, I don't think you need to train differently raw or geared with a few exceptions.
Resistance Training for Youth Lacrosse Athletes
Resistance Training for Youth Lacrosse Athletes
I introduced my daughter to resistance training a couple of years ago. This August, we ramped up the training with two weekly sessions and speed training. This article details some excerpts from the resistance training portion of our program.
The Dogg Shitt Method™ 12-Week Powerlifting Program
The Dogg Shitt Method™ 12-Week Powerlifting Program
This 12-week cycle is very effective when followed to a T. If picked apart, it won’t work as well, so listen closely.
WATCH: Back Training with Justin Harris
WATCH: Back Training with Justin Harris
“Dumbbell rows are bodybuilding burpees.” For more wisdom and the full post-Table Talk Podcast workout with Justin Harris, read on. This back workout is complete with pull-overs, pull-downs, deadlifts, and multiple row variations (one by which Justin deems as the best lat exercise there is).
Romanian Deadlifts Revisited: How to Appropriately Apply The Hinge
Romanian Deadlifts Revisited: How to Appropriately Apply The Hinge
There’s an assumption (known or unknown) that everyone has the proficiency to perform what we see “if we just lower the weight.” That’s quite the caveat with a lot of assumption, especially when it comes to movements like the Romanian Deadlift.
Deadlifts for Huge Lats
Deadlifts for Huge Lats
When performed properly, deadlifts can be a powerful exercise movement for strengthening your lats. Emphasis on "when performed properly."
4 Habits of an Intermediate Lifter
4 Habits of an Intermediate Lifter
How many of these things do you think about when you’re training? What could you be doing to make yourself and your training partners better?
3 Quick Fixes for a Stronger Deadlift
3 Quick Fixes for a Stronger Deadlift
Quick fixes: They're usually bandages on a leaky pipe. But in some cases, a quick fix might be more like the duct tape that fixed the Apollo 13 module. These 3 technique fixes are like duct tape for your deadlift, so wrap up and strengthen that lift.
7 Supplemental Exercises to Build the Sumo Deadlift
7 Supplemental Exercises to Build the Sumo Deadlift
The more advanced you are, the longer the stretches between records become. If you're in that position (trust me, I've been there before), consider doing some supplemental exercises. The ones listed here will help boost your sumo deadlift.
WATCH: Ed Coan and Dave Tate Discuss Weak Point Training
WATCH: Ed Coan and Dave Tate Discuss Weak Point Training
Ed Coan and Dave Tate explain their rationales and favorite accessory movements and variation lifts for training weak points.
Newton's Third Law (of Gains)
Newton's Third Law (of Gains)
You've probably heard Newton's third law: "For every action, there is an equal and opposite reaction." Turns out Newton DIDN’T tell you that he specifically wrote this law in anticipation of gym bros only training the muscles they see in the mirror. Let me explain.
12-Week Conjugate Deadlift Cycle for a Raw Lifter
12-Week Conjugate Deadlift Cycle for a Raw Lifter
Remember Cody, my client I talked about in my last article about benching? He absolutely destroyed at the Iron City Open and got a 10-pound deadlift PR total. The secret to his success? It's in this program... because it IS this program.
Stirring the Pot, Volume 1
Stirring the Pot, Volume 1
I've been told I do a good job of being a heretic of the strength and conditioning coach profession, so I might as well keep it up and stir the pot with some of my hot takes on sumo deadlifts, box squatting, and more.
WATCH: Dave Tate's Definitive Guide for Wrapping Wrists
WATCH: Dave Tate's Definitive Guide for Wrapping Wrists
Learn the secret that we've kept under wraps until now: How to properly wrap your wrists for the Big Three: bench, squat, and deadlift.
WATCH: I am Vincent Dizenzo
WATCH: I am Vincent Dizenzo
“To be able to give back is a much bigger legacy than anything you’ll leave on a platform.” elitefts coach Vincent Dizenzo finds his calling in helping others by passing on knowledge, especially when it comes to dieting and weight loss.
What A Powerlifter Can Learn From An IFBB Pro
What A Powerlifter Can Learn From An IFBB Pro
As strength athletes, we care only about lifting the weight from Point A to Point B, but from a bodybuilding perspective, that is dead wrong, but how does that translate to powerlifting? The idea is to challenge the muscle — not just focus on completing reps and sets.
Concepts of High-Level Strength and Conditioning Methods Applied to the Sport of Powerlifting
Concepts of High-Level Strength and Conditioning Methods Applied to the ...
Over the last few years, I've had more time to visit some major universities and professional teams and talk shop with some very good strength and conditioning coaches, and these are some of the trends we've noticed in the weight room and think powerlifters should start implementing.
Everything You Need to Know About The Max Effort Method
Everything You Need to Know About The Max Effort Method
As with anything in training, the answer always is “it depends.” With the max effort method, I can do one of these things for two hours just on advanced principles that deal with the max effort method, or I can do one very that's simple. I choose simple.
Vincent Dizenzo's BAMF Program
Vincent Dizenzo's BAMF Program
A few weeks ago I blogged about how I was mistakenly looking for a one-size-fits-all approach to dealing with my injuries, and my circumstances are different. But with the help of four friends (and my wife), we came up with a BAMF program. Here it is.
WATCH: Doctor Deadlift Teaches The Hook Grip
WATCH: Doctor Deadlift Teaches The Hook Grip
The doctor is in! Specifically, Doctor Deadlift (whose real name is Cailer Woolam) is here to teach you why you should switch over from your alternating grip to a hook grip and show you how it's done.
Meet Attempt Considerations For Every Situation
Meet Attempt Considerations For Every Situation
When it comes to selecting meet attempts, there are a lot of things to take into account. The big one is your goal, but the strategy for getting that goal varies depending on lots of factors. You wouldn't use the same process for selecting your opener and for winning — at least, I hope you don't.
LISTEN: Table Talk Podcast Clip — Cailer Woolam Bombed Out of His 1st Meet
LISTEN: Table Talk Podcast Clip — Cailer Woolam Bombed Out of His 1st Meet
Even Doctor Deadlift has bombed out, and for him, it was at his first meet as a 15-year-old in high school. Cailer Woolam was ready to quit, but he kept on pushing, and look at him now: one of the youngest people to make the deadlift world record.
Powerlifting Takes More Than Just Brute Strength
Powerlifting Takes More Than Just Brute Strength
Powerlifting is so much more than physical strength. Yeah, that's part of it, but only a fraction of the big picture. Are you strong mentally? Are you strong intellectually? Are you strong emotionally? Let's find out.
LISTEN: Table Talk Podcast Clip — What Lift Are You Most Proud Of?
LISTEN: Table Talk Podcast Clip — What Lift Are You Most Proud Of?
While Dave's AWOL, Jim Wendler, Matt Rhodes, and Vincent Dizenzo fill in and answer questions. This question (what lifts are you most proud of?) sparks a conversation about coaching and fond memories this trio of friends shared and are now sharing with you.
LISTEN: Table Talk Podcast Clip — Cailer Woolam on Gaining Weight and Going for WRs
LISTEN: Table Talk Podcast Clip — Cailer Woolam on Gaining Weight and Go...
Believe it or not, Cailer Woolam gets a lot of questions about why he's not gaining weight to break more records. But at age 24, he's got plenty of time and work ahead of him.
5 Things Beginner and Intermediate Lifters Should Understand
5 Things Beginner and Intermediate Lifters Should Understand
Newer lifters seem to think that they can squat 1,200 pounds in less than a year of training. I hate to burst your bubbles, but that's not going to happen. It's a long game, and you need to understand that if you're going to survive in this sport.
Let's Get Awkward
Let's Get Awkward
Through the use of unconventional movements (or awkward movements), you can really force yourself to utilize better form and recruit numerous additional muscle fibers. Here are a handful of Big 3 variations you can try out.
LISTEN: Table Talk Podcast Clip — Wendler, Rhodes, and Dizenzo Respond to Robert Oberst’s Criticism of the Deadlift
LISTEN: Table Talk Podcast Clip — Wendler, Rhodes, and Dizenzo Respond t...
It's not really a controversy unless we talk about that particular controversy, right? Well, if you wanted some hot takes on Robert Oberst's deadlift criticism, you're in the right place!
Simple 8-Week Barbell and Bike Conditioning Program
Simple 8-Week Barbell and Bike Conditioning Program
Tired of the same old training program? Want a break from your normal training specificity? Why not mix things up with this program? All you'll need is a barbell, plates, a bike, a box for squatting, and a bench.
Now THAT'S What I Call Impressive!
Now THAT'S What I Call Impressive!
Not everyone is as lucky as me when it comes to seeing some of the most amazing moments in powerlifting. Since that's the case, I'm sharing memories from the archives starring Chuck Vogelpohl, George Halbert, Steve Goggins, Travis Rogers, and Oleksandr Kutcher.
The Most Important Training Article You Will Read This Year
The Most Important Training Article You Will Read This Year
elitefts has a strong focus on the freedom of education — so strong that we're willing to invest in all of the content we provide for you. For 20 years, the strength of this value has enabled us to earn your trust, and therefore, produce more content.
Meet Report: 2019 USPA Nationals with Dan Dalenberg
Meet Report: 2019 USPA Nationals with Dan Dalenberg
2018 was not a good year for my powerlifting career. 2019 has been better. My training's gotten better, I've gotten better at caring for myself, and I competed better. I want to do better next time around, though....
Meet Report: Making a Comeback at APF Nationals After a Painful Injury
Meet Report: Making a Comeback at APF Nationals After a Painful Injury
Two years ago, I injured myself at a meet. The pain was so bad I nearly pulled out of the meet. After talking with some experts, I decided to hop into the APF Nationals without a weight cut and with a quick prep. Let's just say it's good to be back.
20-Week Raw Dog Yoke Program Cycle
20-Week Raw Dog Yoke Program Cycle
To call this program hard is an understatement. The volume is high, the work is heavy, and you'll want to quit. But I can promise you, your back will never be thicker and your PRs will become something of the past.
You Might Be a Serious Powerlifter If...
You Might Be a Serious Powerlifter If...
This life we live is comprised of sheep, and it is also comprised of shepherds. Followers or leaders. The flock goes where it is directed. Shepherds set the course for the journey. Are you part of the flock? Or are you a shepherd? Are you a serious powerlifter or not?
New Tattoo Do's and Don'ts for the Powerlifter
New Tattoo Do's and Don'ts for the Powerlifter
Getting a new tattoo doesn’t mean you have to throw the bar down and not step foot in a gym for two months. What it does mean is that you need to ensure you don’t do anything reckless for the first couple of months.
Meet Report: A Squat Suit Depth Experiment at 365 Strong World Games
Meet Report: A Squat Suit Depth Experiment at 365 Strong World Games
My training was more organized than it was for the IPA meet. But I decided to experiment before this meet: I trained using my squat suit without the briefs. It actually improved my speed, depth, and how much weight I could handle.
How to Use Blood Flow Restriction with a Knee Injury
How to Use Blood Flow Restriction with a Knee Injury
Indoor soccer took a toll on my knee, so my training has been a bit limited. But that didn't stop me from using Blood Flow Restriction on leg day, which I highly recommend using when working around injuries that force you to use lighter weights.
LISTEN: Table Talk Podcast #12 with Joe Sullivan and Janis Finkelman
LISTEN: Table Talk Podcast #12 with Joe Sullivan and Janis Finkelman
In this episode of Table Talk Podcast, Dave Tate, Joe Sullivan, and Janis Finkelman talk about a variety of powerlifting topics and answer questions, both bizarre and mundane, and more.
The Best Bang for Your Buck: SS Yoke Bar
The Best Bang for Your Buck: SS Yoke Bar
elitefts equipment is worth every single penny, especially when you can get multiple exercises out of a single item. But not everyone has the time to figure out what to do; that's where this article series comes in, starting with the SS Yoke Bar.
The Lift Starts Before You Touch the Bar
The Lift Starts Before You Touch the Bar
Listen: Technique is a major part of why all top lifters are top lifters. It is crucial to being a successful strength athlete. Technique before the lift is just as important as during the lift.
Improve Your 1RM Deadlift with These Variations
Improve Your 1RM Deadlift with These Variations
In the third and final part of the 1RM Lift Variation series, my powerlifting friends suggest their favorite movements for improving the deadlift through secondary movements, accessory work, and more.

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