SPARTAN STRENGTH SECRETS

Volume 1: The Top 5 Spartan Strongman Deadlift Variations

By Jack Lovett

www.spartanperformance.co.uk

TOP 5 SPARTAN STRONGMAN DEADLIFT VARIATIONS

By Jack Lovett, Strength Coach, 2 x Britains Natural Strongest Man and Owner of Spartan Performance

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

Copyright Message All rights reserved. No part of this e-book may be reproduced (by any means) without the expressed written permission of Jack Lovett. Disclaimer This e-book is offered for education and information purposes. Any physical activity carries with it an inherent risk. Please consult your G.P. prior to following these (or any other) exercises. Spartan Performance and Jack Lovett, cannot be held responsible for any injury that may occur whilst participating in the following exercises.

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

Table Of Contents: Introduction Chapter 1: Axle Deadlift Chapter 2: Trap Deadlift Chapter 3: Farmers Walks Chapter 4: Atlas Stones Chapter 5: Tire Flip

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

INTRODUCTION The Deadlift is a fundamental exercise in all strongman athlete preparation, both in terms of developing overall strength and event specific training. As the legendary and sorely missed Jon Pall Sigmarsson espoused, "there is no reason to be alive if you can't do Deadlift"!

Jon Pall Sigmarsson, 4 x Words Strongest Man

Along with the excellent advice Andy and Elliot have given you in Explode Your Deadlift, in this book I will describe the top 5 strongman Deadlift variations I incorporate into my athletes strength training programmes at Spartan Performance. You can use these variations to build your own Deadlift Strength, add muscle to your posterior chain and develop athleticism.

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

Chapter 1: AXLE DEADLIFT

During a Deadlift, power is generated from the ground up, out from the core and through the hands. However, if you cant hold the bar, you are never going to complete the lift. As is often said, a chain is only as strong as its weakest link. Axle Deadlifts are a fantastic method to address this weak link. Not only that, but they are a frequent event in strongman contests. Thus I incorporate them into all my athlete preparation whether they are Powerlifters, MMA fighters, Downhill MTB, Rugby players or Strongmen. At 2 thick, smooth and non-revolving, the IronMind Appollons Axle is my thick bar of choice. This extra thickness ensures the hands and fingers have less leverage when grasping the bar; thus challenging the grip and forearms to a greater extent than standard bars.

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

As previously mentioned, I look to incorporate fat bar Deadlifts into my athletes programmes. Depending upon the individual, the method may vary. For example, I look to have my MMA guys regularly use a double overhand grip to hold onto the bar.

Middleweight MMA fighter using a double overhand grip

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

Pro Middleweight MMA Fighter and Spartan trained John Berry

This stresses the grip of the athlete even more. With my Downhill MTB racers I may incorporate timed holds in the double overhand position in order to develop their grip endurance.

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

British Downhill Racer and Spartan trained Brad Craggs

As previously mentioned, Axle deadlifts are a frequent event in Strongman contests. Thus I have my strongmen train with them regularly. However, unless specified by contest rules (even then I dont agree with their use) straps are not used on thick bars.

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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Chapter 2: TRAP DEADLIFT

The Trap Deadlift is a fantastic variation that I use with all new clients when introducing them to Deadlifting. It is a safe option for nearly everyone due to the handle placement being at the side of the lifter. This puts the lifter inside the bar, ensuring the weight is closer to the lifters centre of gravity (COG).

Trap Bar Deadlift: Locked Out

This position reduces the stress on the spine. Individuals with a history of lower back pain/injury often find Trap Deadlifts far more comfortable than Conventional Pulls. A well known example in the strongman world is Derek Poundstone, who in 2006 suffered a herniated lumbar disc. Poundstone comments that:
Pulling [conventional Deadlift] causes discomfort with the exception of a trap bar....which allows me to get more hips into the lift and keep my back straighter.
Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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Derek Poundstone, 3 x ASM, 2 x Arnold Strongman Champion

The Trap Deadlift also helps prepare strongmen for events such as the Farmers Walk and Car Deadlift

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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US Strongman Brad Cardoza performing the Car Deadlift

It is however, important to ensure that whilst performing the trap Deadlift, you do not simply squat the weight. Rather, your focus should be upon correct hip movement.

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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Chapter 3: FARMERS WALK The Farmers Walk is a more strongman event specific exercise as opposed to traditional gym lift. However, it is a great addition to athlete training programmes. Farmers Walks will build tremendous athleticism, no matter what your sport.

Farmers Walk at the 2009 British Natural Strongman Championship

As with the Trap Deadlift, Farmers Walks provide less spinal stress when deadlifted as opposed to conventional Deadlifts. Again we need look no further than the elite of the strongman world for recognition in the value of Farmers Walks. Derek Poundstone says:
Heavy farmers are also a good way to increase your deadlift. I feel it has to do with the fact that besides the higher pick up, its the easiest part of the event. This forces you not to focus so much on just the deadlift portion but on being efficient and fast with the pull to get it up as quickly as possible. Then there's the pounding the lower back takes while youre walking with several hundred pounds in each hand.

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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Farmers Walks also deliver a full body blast that is fantastic for improving muscular endurance, anaerobic capacity, grip strength, Vastus Medialis (VMO) strength, ankle strength, as well as upper back, trap and core strength. Hence their value to all athletes is clear, not just strongmen.

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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Chapter 4: ATLAS STONES

No exercise is better associated with strongman contests than the atlas stones.

However, these fantastic pieces of equipment need not remain solely in the domain of the strongman. They are a tremendous Deadlift builder. Max lifts with heavy stones are fantastic at developing hip extension, explosive starting strength (simply to get them off the ground) as well as developing tremendous crushing strength in your arms. All whilst engaging your erectors, lats, rhomboids, shoulders and pecs.

Atlos Stone: Start Position

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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Atlos Stone: Top Position

At Spartan Performance I find atlas stones to be of great use to my MMA guys, both for max lifts and lighter stones for repetitions.

Alistair Overeem, Strikeforce Heavyweight Champion and atlas stone fan

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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Chapter 5: TIRE FLIP

Tire work is another outstanding Deadlift variation I incorporate into my athletes routines. Like Farmers Walks and Atlas Stones, there is not one muscle it does not strengthen. Doing so in a uniquely functional way, stressing stabilising muscles in a way traditional barbell and dumbbell exercises cant. In particular this is a fantastic exercise for developing your posterior chain (erectors, gluteals, hamstrings) as well as leg drive, flexibility, endurance and explosive strength. All qualities that will work wonders for your Deadlift as well as athletic performance. Thus it is no surprise to see not only my strongmen and powerlifting clients flip tires, but also my Rugby, American Football and MMA athletes. For all of these guys tire flipping teaches them to lower their level whilst shooting for a powerful takedown/tackle. If my Middleweight fighters can tear through 5 explosive flips of a 350kg tire, how will an 84kg opponent fare in a double leg takedown?

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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There are many articles and YouTube videos depicting incorrect tire flipping technique. The most frequent error has individuals adopting the Bicep Tearing or Sumo style position. This sees the hands placed inside the legs, feet close to the tire and a sumo style back position. The position gives a near vertical line of pull and great stress to the bicep tendon. Bicep tendon tears are commonly associated with such flips.

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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Incorrect set up for a tire flip

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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Below are the coaching tips I employ with my athletes: 1. Start position Lean the chest into the tire and move your feet about 2-3 feet back. Grip the tire with hands positioned outside of the feet, generating an automatic forward lean into the tire.

Tire Flip: Start Position

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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2. Triple extension With the chin on the tire, keep the hips low and drive the hips, knees and ankles to full extension. Basically a power clean at 45 degrees.

Tire Flip: Triple Extension Position

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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3. Dynamic knee strike transition Explode through the tire with a dynamic knee strike whilst dropping under the tire and moving the hands to an overhand position.

Tire Flip: Dynamic Knee Strike Transition

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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4. Slam Once hands are repositioned drive through the tire in an explosive pressing motion. Ensure the athlete slams the tire down with as much force as possible.

Tire Flip: Slam

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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Tire Flip: End Position

Look to start using some of the above strongman Deadlift variations into your training and watch both your lifts and your conditioning sky rocket.

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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About the Author

Jack Lovett is the owner of Spartan Performance (www.spartanperformance.co.uk). Spartan Performance is a gym based in North East England, catering to athletes from all sports. As a sports performance specialist, Jacks ethos is to maximise athletic performance in all clients. Also a competitive athlete himself; Jack is the two-time and current British Natural Strongman Champion. Jack is a regular contributor at Train Hard Fight Easy and Mens Fitness magazines. For more information contact him via [email protected]
Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/

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Train hard and stay strong!

Spartan Strength Secrets by Jack Lovett, (owner of Spartan Performance). 2011 All Rights Reserved http://www.spartanperformance.co.uk/