The deadlift is one of the most fundamental strength-building exercises, but executing it correctly requires more than just brute force. In a recent video, Hafthor Bjornsson (Strongman legend and former World's Strongest Man) and Jesus Olivares (Powerlifting World Champion) shared their expert insights into mastering the deadlift.

Their discussion covers essential warm-up techniques, setup precision, and training philosophies that can help lifters of all levels refine their deadlift technique and maximize strength gains.

Before loading the bar with massive weights, understanding the basic mechanics of a strong and safe deadlift is crucial. Hafthor and Jesus emphasize the following key points:

• Your foot positioning should be shoulder-width apart with the bar directly over the midfoot.
• Engage your whole foot—heels, midfoot, and toes—to create a stable base.
• Experiment with stance width based on individual limb proportions and mobility.

• Mixed grip: One palm facing up, one palm facing down (used by Jesus Olivares).
• Double overhand grip: Preferred by Hafthor until heavier sets require a switch.
• Keep hands close to the shins for optimal leverage.

• Slack Pulling: Create tension by pulling the slack out of the bar before lifting.
• Hip Positioning: Adjust hip height based on body mechanics—powerlifters tend to start lower, while strongmen stay slightly higher.
• Breathing & Bracing: Take a deep breath and brace your core before lifting to maintain spinal stability.

• Prioritizes absolute strength and endurance for multiple-event competitions.
• Incorporates high rest periods (8-15 minutes for heavy attempts).
• Uses varied grip styles for event-specific training.

• Focuses on maximal efficiency and technique within competition standards.
• Trains specific deadlift variations to strengthen weak points.
• Uses precise rest periods (5-8 minutes) to simulate meet conditions.

1. Prioritize technique over lifting heavier weights.
2. Warm up effectively—activate muscles and progress gradually.
3. Train smart—adjust frequency and intensity based on recovery needs.
4. Incorporate accessory exercises to address weak points.
5. Listen to your body—fatigue management is key to longevity in strength training.

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