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Eric Lilliebridge is truly a star in the World of Powerlifting. At just 22 years old, Eric has a massive 2204 total in the 275s class. Eric has squatted 854 (belt and wraps), benched 521 and deadlifted 821. Eric has a tremendous future in powerlifting and will certainly be remembered as an all-time great.Chad Wesley Smith: Glute bridges and deadlift hyperextensions are great accessory movements to build the glute and hip strength necessary to lockout big weights. I’ve never used rack pulls, but am JUGGERNAUT DEADLIFT MANUAL18
not an advocate of them because they put you into an unrealistic starting positition for that point at the pull. The most important thing you can do to have a strong lockout is to build strength and SPEED off the floor because that will carry you through to a strong lockout. JUGGERNAUT DEADLIFT MANUAL19
BUILDING THE DEADLIFTBY BRANDON LILLYBrandon Lilly, the author of The Cube Method, is an accomplished geared and raw lifter, with PR deadlift of 775. Brandon has spent time training at Westside Barbell and Lexen Extreme, alongside the legendary Chuck Vogelpohl and now trains at his own gym, Berea Barbell in Berea, KY. The most important part of a big deadlift is bar speed off the floor. If you can generate enough force, you can carry the lift through sticking points.With this is in mind, I try to always maximize strength and speed when working floor strength. This is my bread and butter when building speed off the floor:I do almost all my heavy work with a mid stance. This mimmicks my squat stance, but I have also been told that it is a "pure strength" lift. You don't get the leg drive like you do conventional, and you don't get the leverage advantage of being sumo, so it comes down to power and guts. Do these standing on a one inch mat and watch you glutes and erectors grow.JUGGERNAUT DEADLIFT MANUAL20Brandon Lilly has utilized his Cube Method for775 PR deadlift.
Counter to that I do all my speed work with my meet stance, conventional. This allows me to maximize my form, and technique. I do my speed work from the floor, with dbl mini bands (200 +/- lbs at the top), and 315, 345, and 365. I wave the weights. Too many guys get wrapped up in ego, get wrapped up in building your speed, and the ego will come on meet day when you PR.No deadlift training is complete without some sort of lockout work. I for one, have had to absolutely destroy my lockout. It was terrible at times. I remember being able to get almost any weight I tried to mid thigh, but I would quickly stall out just inches from lockout. So I had to dissect myself, and realize it wasn't necessarily better form that was going to fix my issues, but pulling with acceleration in mind. Two lifts that will leave you dead in the water if you aren't flexing your glutes and pulling with all you've got are these:Pin Pulls for reps just above the knee. I see so many guys trying to load the bar to a million pounds thinking this will build your lockout, and I guess it might, but look at BUIILDING, and lets build some muscle back there. Use 70%-85% for a wide range of reps, and sets