The Conventional Barbell Deadlift is one of the most fundamental and iconic events in Strongman competitions. This event emphasizes raw power, proper lifting technique, and overall strength, challenging various muscle groups including the lower back, hamstrings, glutes, and grip.
Event Description
In the Conventional Barbell Deadlift, competitors lift a loaded barbell from the ground to a standing position. The goal is to lift the heaviest possible weight while maintaining correct form to avoid disqualification and potential injury. This event often serves as a benchmark for overall strength and is a staple in many strength sports.
Rules and Execution
- Starting Position: The barbell starts on the ground, with weights loaded evenly on both sides. Competitors typically stand with their feet hip-width apart, toes pointing slightly outward, and the barbell positioned over the midfoot. Variations on stance are acceptable so long as the athletes don’t pull sumo.
- Grip: Athletes can use a double overhand grip, mixed grip (one hand overhand, one hand underhand), or hook grip. Grip choice depends on personal preference and grip strength. In many cases, the athlete will be allowed the use of lifting straps.
- Lift: The competitor must lift the barbell by extending the hips and knees simultaneously, keeping the back straight and shoulders back. The lift is complete when the athlete stands fully erect with knees locked and shoulders back. In Strongman, a hitch is often acceptable.
- Lockout: At the top of the lift, the athlete must demonstrate full control with an upright posture, knees locked, and shoulders back. The lift is only considered successful once the judge signals approval.
- Descent: After a successful lift, the competitor must lower the barbell back to the ground under control. Dropping the barbell from the top position may result in disqualification or a penalty.
Equipment
- Barbell: Standard Olympic barbell, typically weighing 20 kg (45 lbs). Bar type and bar length can vary.
- Plates: Weight plates of various sizes and weights, calibrated for competition accuracy.
- Lifting Belt: Optional for added core support.
- Chalk: Used to improve grip by reducing moisture on the hands.
- Lifting Straps: Sometimes allowed, depending on the specific competition rules, to assist with grip.
Scoring and Variations
- Maximum Weight: The primary objective is to lift the heaviest possible weight for a single repetition. Competitors typically have three attempts to achieve their maximum lift. In many cases, the event will be run in a “rising bar” format.
- Repetition Challenge: Some variations of the event focus on the number of repetitions completed at a set weight within a given time limit.
- Form and Technique: Carefully review the competition rules to see if hitching (resting the barbell on the thighs during the lift) or using momentum, is allowed or will result in disqualification or no count for the lift.
The Conventional Barbell Deadlift is a true test of overall strength and remains a favorite event among competitors and spectators alike. Its simplicity and demand for brute strength make it a cornerstone of Strongman competitions.
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