How to Deadlift (for climbers)

I’ve heard many people espouse the benefits of deadlifts for climbing gains.

So, I plan to start trying to add deadlifts to my training regimen.

Conventional Deadlift - Typical deadlift form, in which you start with the bar on the ground, then stand up, holding the weight at hip height, before then lowering it to the ground.
Romanian Deadlifts (RDL) - Instead of starting with the weight on the ground, you actually start with it at hip height, lower it, then come back up. Some claim this is more beneficial to climbers, as it targets the hamstrings more.
Sumo Deadlift - TODO

Specifically, how to do Romanian deadlifts.

Use a normal barbell, start with no weights to begin with when you’re first starting out
Put the bar on a rack, slightly below hip length. So, you’re not lifting the bar off the ground, you’ll start with it on the rack.
Use a double overhand grip on the bar (not one forward one backward/mixed grip, like you see some gymbros doing). Grip just outside your thighs.
Lift up the bar bell and take a step back, keeping your feet shoulder width apart.
Bend your knees slightly. Your knees will stay at this bend throughout the duration of one rep.
Hinge at the hip (butt movees back as you lower your weight).
The butt goes back, the chest goes forward, the spine stays straight. You should feel like the weight is on your heels.
When the barbell gets to just below your knees, engage your hamstrings, drive your hips forward to lift the weight back up.
Don’t lock your knees at the end.

Sets & Reps:

Last modified: November 17, 2024