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Adding a sanctioned USAWA meet is clearly of great interest! I am getting a lot of questions about it. Many of those questions are training related.
Chad asked, “Rog, I am just getting into this all-round concept and like the idea of a 1 hand deadlift, but how do I decide on the type of lift I am going to do?”
I have never really worked my one hand barbell deadlift, but I started a few months ago, when Durniat asked if I was seriously considering adding a sanctioned meet to the picnic. I will not be competing, I will be announcing and “apprenticing” for my ref card with the USAWA so we can do more meets out of the Atomic Athletic Club warehouse gym. That being said, I really like the lift and will make sure to have it in a future contest here.
REGISTER FOR THE MEET
TIPS
1. My first recommendation is to just add the lift into your weekly routine and do it every workout. Starting out light is the key. When I say light, don't be afraid to use just the bar.
2. Attempt a different style every workout. Make sure you work both hands to stay balanced. There are many different variations of this lift: front, side and straddle are each legal. The USAWA also allows a hook grip. That makes six different styles for each hand.
3. Add weight slowly. Don't be ashamed of adding only 2 ½ kg per workout until you start finding real sticking points. There will be real balance issues with this lift and there will be one style that is most suited for your body type. Trust me, you don't want to over work your grip and develop tendonitis.
4. Don't neglect your full and partial Olympic lifts, like the Power Clean, Front Squats and standard deadlifts.
1. My first recommendation is to just add the lift into your weekly routine and do it every workout. Starting out light is the key. When I say light, don't be afraid to use just the bar.
2. Attempt a different style every workout. Make sure you work both hands to stay balanced. There are many different variations of this lift: front, side and straddle are each legal. The USAWA also allows a hook grip. That makes six different styles for each hand.
3. Add weight slowly. Don't be ashamed of adding only 2 ½ kg per workout until you start finding real sticking points. There will be real balance issues with this lift and there will be one style that is most suited for your body type. Trust me, you don't want to over work your grip and develop tendonitis.
4. Don't neglect your full and partial Olympic lifts, like the Power Clean, Front Squats and standard deadlifts.
Personally, improvement has been very steady. Balancing the bar has my sticking point, but I am sure progress will level off as I get that nailed down. I have worked up to 80 Kg and feel like the front position is probably best for me, but I am training with the other positions as well. Each one has its benefits. Besides, in the USAWA there are many one hand lifts. Just adding a hook grip was its own adventure.
Here is some great reference material for your All-Round training:
The Moore Muscle Classic
The USAWA 2000 Nationals
Train Like A Strongman Intro Package
Live Strong,
Roger LaPointe
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