Deficit Deadlifts & Conquering Elbow Pain

In this newsletter, you’ll find the top 5 benefits to using the deficit deadlift for improving your deadlift! 

We will also give you insight on how to prepare for your first powerlifting meet with our top PLT course, First Time Powerlifter, by top coach Avi Silverberg.

Finally, read on for tips on getting rid of that nagging elbow pain you might be experiencing in the elbows!

5 Benefits of Deficit Deadlifts: How-To & Tips

The deadlift is one of the most superior barbell movements to put into your program. It provides some of the biggest benefits to the human body, regardless if you are looking to get bigger or stronger. 

The deadlift is also one of the toughest movements to master in the gym. So how do we improve our ability to deadlift more weight? Let me introduce to you one of the best deadlift variations for growth: the deficit deadlift. 

We have created a list of the 5 benefits of using the deficit deadlift for improving strength. In this article, we will discuss these benefits in depth, as well as how to incorporate the deficit deadlift into your current program.  

Want To Try Group Strength Classes For Free?

If you’re tired of going it alone and want to add variety to your training, Orangetheory Fitness invites you to try your first group workout for free*. 

Why consider Orangetheory?

• 50-minute strength classes are a recent offering and are dedicated to all things toward building strength.

• Heart rate-based workouts are tailored to build strength and improve heart health.

• Science-backed approach ensuring workouts are effective and results-driven.

• Real-time progress tracking with in-studio monitors and a dedicated app for 24/7 access to your fitness data.

This is your opportunity to kickstart the New Year with a workout that challenges you at every level, accommodates all fitness levels, and keeps you accountable. Don't miss out on this opportunity to experience the unique energy and community spirit of Orangetheory Fitness.

Begin Your Powerlifting Journey Fearlessly

Are you new to the powerlifting game but ready to step onto the platform for the first time? Many new powerlifters encounter hurdles in their journey, from the gym platforms to the platforms on meet day. That's where First-Time Powerlifter steps in. 

Use the code PLT40 at checkout for a 40% discount!

It's more than just an online course -  it's a comprehensive guide crafted by Avi Silverberg, a Head Coach of Team Canada Powerlifting. Be prepared to conquer the platform on meet day, even if it’s your first time as a powerlifter!

But for those who need more assistance on their journey, there is also an option for one-on-one online coaching. Book a free 20-minute consulting call with one of our coaches to help you build a custom program. 

Top Reads of the Week

• Home Gym vs Gym Membership: Which Is Right For You?

• Hammer Curls vs Bicep Curls: Differences, Pros, Cons

• Deadlift Muscles Worked: Complete Guide

• Trending - High Schooler Dwayne Coleman Squats 900 Pound State Record!

Getting Elbow Pain From Lifting?

As a coach, I frequently encounter athletes experiencing elbow pain, particularly during heavy lifting sessions, including the bench press or squat. Below, I'll share three effective tips to alleviate and prevent elbow pain in your lifting routine.

• Too much low bar squatting: The low bar squat places significant pressure on the inside of the elbow joint, often resulting in discomfort or pain. One solution to mitigate this issue is incorporating specialty bars like the Yukon or Safety Squat Bar (SSB) into your training regimen. These bars alter the weight distribution and positioning, relieving strain on the elbows while allowing for effective squatting. Read more about where to place the bar when squatting in my full post. 

• Stop heavy benching after squat day: Following a heavy squat session with intense bench pressing can increase elbow pain due to accumulated stress on the joint. To address this, consider alternating the intensity of your lifts throughout the week. For instance, vary the load or focus on accessory exercises on bench days following intense squat sessions. This approach helps to manage overall joint stress and reduce the likelihood of elbow discomfort.

• Changing your grip in training: Elbow pain may also stem from repetitive stress caused by consistently using the same grip during training. Experimenting with different grip variations, such as switching between pronated, neutral, and supinated grips, can distribute stress more evenly across the elbow joint and surrounding muscles. Additionally, incorporating grip variations can enhance overall muscle balance and strength, reducing the risk of overuse injuries. Here are some grip options for bench press. 

Notes from this week’s sponsor:

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