The Dead Lift

If you are new to this blog see first post: http://speedstrengthcombine.blogspot.com/2013/04/the-competition-events.html

The second mandatory strength lift is the Dead Lift.  This lift is one of the best lifts to test overall body strength.  If you have any doubt about this or whether it should be incorporated into your routine, please see this article.  Pulling the weight from the floor up to the waist involves almost every muscle in some way.  However, this lift predominantly trains the upper and lower back along with the glutes and hamstrings.  Individuals with short legs and/or long arms have an advantage in this lift.   It is also a technical lift, requiring good posture to be successful.

The standard for this lift comes from the published standards here. The standard used is 333 lbs which closely corresponds with that of a male weighing 198 lbs who is classified as intermediate fitness.

Your score is calculated the same as that of the bench press.  Assume you dead lift 340 lbs, your score would be 340-333/333*100=2.1% or 2.1 points.  Once again, lighter competitors are at a disadvantage in this category as there is no consideration of the competitors weight.  

Competitors can rack up large scores in this lift since those that train this lift can often lift very heavy amounts in the dead lift.  For example the current WR in the dead lift is: 1015 lb.  This was achieved without the aid of a powerlifting suit (raw).  Lifting this weight would earn 204 pts, which is more points than many athletic and fit competitors can total after tallying six events.  So, do not neglect this lift if you want to be competitive in the speed strength combine.

In the Speed Strength combine, body suits are not permitted, however, wrist straps are NOT forbidden.  To perform the lift correctly you must lock out your body completely.  See this article if you have any doubts about including the dead lift in the combine.