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This page links to all videos
for deadlift assistance exercises available on Fitness for One and All. These
videos show the proper form and set-up for these exercises. The videos were taken during various workouts by
The shorthand is date
(month/day/year), followed by pounds/ reps.
2007 - 2010
DLs - 5/21/07, 240/5, plus 90 pounds of chain. This view shows how I lay
out the chains for each set. This makes the first rep very difficult and
thus works the lower part as well as the top. The rest of the reps are then for
top end work.
- Stiff Leg
DLs - 5/30/07, 265/4. I probably should keep my head up so that my back
doesn't round so much.
Leg DLs - 10/3/07, 235/6. Here I am keeping my head up, and the form
- Reverse Band DLs - 12/27/07, 365/4.
RBDLs are a great way to over load the top part of the lift. I am using
average (#4) bands and a conventional stance. I have the bands
choked around the safety bars placed in the third hole from the top of my
power rack. This way, the bands almost completely deload at the top of the
lift. There’s just enough tension to keep the bands from slipping.
Reverse Band DLs - 12/27/07, 380/3.
Mornings 1 - 1/28/08, 145/5. GMs are a definitely an "advanced"
exercise. Do not try these if you are a beginner or have any kind of back
problems. Note how I am moving my butt back so as to keep the center of
gravity over my hips. Otherwise, my form is similar to on SLDLs, except it
is not possible to keep my head up, so my back is rounding some, but I don't
think too much. For more cautions, see the discussion at
Mornings 2 - 1/28/08, 150/4.
- Reverse Band DLs
- 7/10/08, 420/3. Different from the above video, here I am using a sumo stance. With the sumo stance lowering my hands, the
safety bars are in the fourth hole from the top of my power rack.
Click here for
a pic of the set-up. The
heavier bands enable greater overload of the top of the lift. If the song does not sound quite like you remember it, that’s because it is
not the Doobie Brothers. It is a remake by DC Talk, a Christian rock/ rap band.
That is why, if you listen closely to the lyrics, they’re singing, “Jesus is
STILL just alright.”
Platform DLs 1 - 5/7/09, 280/6. An excellent exercise for helping the
pull off of the floor. I am standing on three - 3/4" boards nailed together.
I use a sumo (wide) stance for my competitive stance, but I am doing these with a
conventional (close) stance to give the low back and hamstrings more work than they get
Platform DLs 2 - 5/7/09, 300/4.
2015 - Present
When I started powerlifting again after a break of six years, I
started lifting exclusively raw with wraps. Specifically on deadlift assistance
work, I am
wearing a Crain power belt and APT wrist bands and single-ply knee sleeves, plus
Nike wrestling shoes.
Sumo Stiff Leg Deadlifts - 4/16/15, 267/4. I might be bending my legs a bit
too much for these. But they seem to be working well as is.
Platform Deadlifts - 4/23/15, 325/2.
Chain Deadlifts - 4/23/15, 390/2 (includes chain weight).
Sumo Reverse Band Deadlifts
- 6/8/15, 375/2.
Platform (3" Deficit) Deadlifts - 6/15/15, 320/2.
Mornings (medium stance) - 6/15/15, 105/4.
- 9/6/15, bwt./10. This was my first deadlift workout after a
Band Deadlifts - 12/3/15, 375/2.
SLDLs - 12/10/15, 270/2.
Platform Deadlifts - 12/20/15, 330/2.
Sumo Chain Deadlifts - 12/20/15, 365/2.
Deadlifts - 2/1/16, 325/2, 340/miss.
Platform (2-1/4” Deficit) Deadlifts - 2/204/16,
Sumo Still Leg
Deadlifts - 3/17/16,
- 3/24/16, 310/4, 325/2.
Reverse Band Deadlifts
- 3/24/16, 342/4, 365/2.
Sumo Platform (3”
Deficit) Deadlifts - 4/24/16,
Conv Reverse Band
Deadlifts - 4/24/16,
355/6, 372/4, 390/2.
See also Deadlift Assistance
Weightlifting Exercises Videos
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