Powerlifting Deadlift Grip

Segmented Deadlifts – Segmented deadlifts generally allow you to use heavier weights.

Segmented deadlifts are very helpful for improving deadlift lockout, but not so much for improving deadlift start. The most common segmented deadlift methods are block pulls and rack pulls.

To the untrained eye, these two may appear identical, but the sensations are different. Block pulls feel similar to standard deadlifts, with the barbell elevated on a platform and the feel of a barbell on the floor.

Rack pulls involve placing the barbell on the safety pins of a power rack, creating a "slack" sensation when removing it.

Rack pulls can be initiated from any deadlift position, but are most commonly performed slightly below the knees. Block pulls are typically performed with the barbell elevated 3-5 inches.

Elevating the barbell allows for heavier weights, but there is a rumor that the results of this method do not transfer well to standard deadlifts.

When performing a segmented deadlift, ensure the hips are posteriorly shifted and the shins are vertical to maximize the transfer of the training effect to the standard deadlift. Many people allow their knees to move forward, relying on their quadriceps to pull the barbell up, which is inconsistent with the deadlift's movement pattern.

Extending the deadlift range-increasing the difficulty by placing the body in a less favorable force-generating position and forcing it to produce more work. This technique is most commonly used in deficit deadlifts, which involve standing on a small platform 1-4 inches off the ground (with the barbell resting on the floor).

The mechanics of this deadlift are similar to those of a conventional deadlift, except that the hip position may be lower or higher, depending on individual variation.