Deadlifts are a premier muscle-building exercise for posterior chain training. Executing a big three movement — alongside the barbell bench press and squats — demands proper form to maximize benefits and minimize the injury risk.

On Aug. 30, 2024, powerlifter Jesus Olivares and strongman Hafthor Björnsson shared insights into executing a proper deadlift. They discussed their personal training preferences and how they have contributed to success in their respective sports.

[Related: The Best Powerlifting Workouts for Beginners to Break Into the Sport]

Jesus Olivares’ Approach to Deadlifting

Olivares, the reigning International Powerlifting Federation (IPF) World Classic Champion in the 120+ kilogram weight class, broke the IPF squat world record earlier this year, achieving a squat of 478 kilograms (1,053.81 pounds) at the 2024 Sheffield Powerlifting Championships. Olivares trains deadlifts twice weekly.

My last heavy squat before Sheffield was 475 kilograms (1,047 pounds). I would not attempt that on a regular given day. If something goes wrong, I’m on the line.

[Related: Lasha Talakhadze Reveals His Heaviest Squat Ever]

Jesus Olivares’ Deadlift Tips

Don’t start with maximum loads. Instead, beginning with lighter weights to condition the body for heavier lifts. 

Always strive for the best results, but prioritize leaving the gym without injuries.

Ensure the knees are locked out, and the shoulders are positioned behind the bar. Hold the weight for at least one second before descending.

Warm up for five minutes and aim to keep the time between the final warm-up and the top set to eight minutes to simulate competition conditions.

Approach training with intuition, attuned to the body’s signals. Mindful awareness can help minimize injury risk.

Warm up the hamstrings and glutes with a resistance band for 30 seconds.

Train Romanian deadlifts, focusing on time under tension during warm-ups.

Engage the hips and bend the knees to begin a deadlift.

Deadlift with a wide mixed grip.

Keep the hands as close to the shins as possible without disrupting body position.

Don’t squat during a deadlift.

[Related: The Anatomy of Your Leg Muscles, Explained (and How To Train Them)]

Hafthor Björnsson’s Approach to Deadlifting

2018 World’s Strongest Man (WSM) Björnsson clinched the heaviest deadlift at the 2024 Strongest Man on Earth competition and holds the record for the heaviest deadlift ever pulled at 501 kilograms. He deadlifts at least once per week, alternating between lighter and heavier sessions every other week.

Hafthor Björnsson’s Tips

Perform the heaviest deadlifts of a contest prep 10-11 days before a competition. 

Rest intervals between sets should range from eight to 15 minutes, depending on the intensity of the heaviest sets.

Warm-ups with lighter weights, performing five to 10 reps based on feel. (1)

Ensure foot placement is accurate, with the shins close to the bar.

Hip hinge, grasp the bar with an overhand grip and the shoulders right above. Drive the torso up to lockout.

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Reference

Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0

Featured image: @mega.gojira on Instagram

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