The deadlift is, arguably, the best exercise you should be doing in the weight room. When performed properly, it not only makes your legs and back stronger – but it also improves your posture, increases your mobility, and makes you less prone to injuries.
Here are 3 variations of this lift that will carry over well to your BJJ; because of the planes of motion you’ll be going through, the positioning of your body, and also because of the force you’ll have to utilize to move the weight.
Phil Daru explains and demonstrates.
1) TRAP BAR SPLIT-STANCE DEADLIFT
This deadlift variation is great for those who have mobility or/and posture issues (all too common in BJJ); because it will allow them to produce force and work their muscles; without putting them in compromising positions.
The key to performing the trap bar split-stance deadlift is loading the front leg. Also, make sure you tighten your lats in order to prevent the barbell from shifting all over the place.
Push through the midline of your body (of your front foot, actually) and get a full lockout at the end of the motion.
2) BOX SUMO DEADLIFT
For this one, you’ll have to have at least some mobility. You’ll need to have some range of motion in your hips to get it down.
But once you do get this deadlift variation down, you’ll come to understand that it’s so great because it allows you to improve your posture, work on your lower back… And, as you will have to perform the deadlift from a static position (from the box), you’ll work on your ability to produce force from a relaxed state; which is of immense importance in Jiu-Jitsu.
As far as the technique for this variation is concerned; you want to spread your toes out wide and „grab“ the floor with your toes (this is to create adequate tension and muscle activation).
For the first part of the movement, make it a point to lift the bar to your shins. From there, lift up by pushing down with your quadricep muscles and driving forward with your hips.
3) JEFFERSON DEADLIFT
The Jefferson deadlift will require a bit more mobility on your behalf, but it will also be of tremendous benefit to your grappling prowess.
Make sure that your back leg is externally rotated on this one and that your front leg is somewhat inwardly rotated. As you dip down to grab the bar, keep your posture upright; make it a priority that your knees don’t collapse, but that they keep pointing outward.
Lock in both of your lats and then, as you push through the floor with your feet, lift the barbell up.
Phil Daru explains this and the other deadlift variations in much more detail on the video below:
