2X BW DL W/O Heavy Deadlifts

[Sam Cannons]

I went from a rather crap DL of 110kg to 140kg with only kettlebells and an olympic bar with two 10kg plates.

I am a bit off both but i have only just (yesturday) pull a 2xBW that was 160kg @ 80kg BW and can do a 6min mile. So how about this one for the less advanced athletes..... 2xBW DL and a 6Min Mile.

[Robb Wolf]

Any distance longer than 100m seems too far to me...not fond of running!

Just as a point of clarification: The original statement from Coach Glassman was (paraphrasing here) hitting the DL~1x/week amidst general training, typically at high heart rate and only pulling max efforts a few times each year.

He provided a bracket of 500-750 lbs which has caused some incredulity among many folks. On that topic I saw a specific individual pull a 695x2 DL like it had helium in it. This guy is not your average schlep...but that is where THAT claim came from.

I have certainly benefited from high rep OL's, can't say I've seen direct effects of KB's although I've never delved into them exclusively for that long.

Interesting topic.

[Allen Yeh]

Originally Posted by James R. Climer

BTW, Anyone here ever try to run the mile
in sub-5 minutes and get a 2.5x BW DL
on the same day?

http://www.crossfit.com/discus/messages/25/44989.html

I can't even run a sub 5 minute mile in my dreams.

[Steve Shafley]

2x bw DL is where things start to get interesting. In fact, my DL generally sits right here until I start doing things with it, but then again, I'm running 265# or so.

I really think that the vast majority of folks can get here in a reasonable amount of time. And I also think that for many it's an unconscious fear of the weight that keeps them beneath it.

Those with power-biased athletic backgrounds tend to be less afraid of the heavy weight, and will get there more quickly.

DLing around 405, if you've never been there, can get a bit scary. I remember that from my own ascent.

For the record, it took me 6 weeks to go from 315 to 405. 2 weeks to go from 405 to 445, and maybe 6 months after that to go to the big 495 (5 plates a side). Then it took me 2 years to get to 570, and that's as far as I got. I sit at right around 535 until I push it. I really need to improve this lift.

You need to practice the lift itself, but you also need solid, grinding posterior chain building exercises like the GM, SLDL, and RDL, and getting the quick lifts up (PC, PS, HPs) is a nice trick too.

[Daniel Myers]

The difficulty of 2xBW depends a lot on the bodyweight. I'd definitely believe a lightweight guy could pull 300-350 with only general strengthening and a little technical practice. I don't remember exact numbers, but I lifted close to 1.5xBW the first time I really tried, and I hadn't done any serious leg or back work before then. That jives with what was said earlier in the thread.

I'd be surprised if kettlebells (or light fast pulls) alone could reliably get the average person over 500.

[-Ross Hunt]

My DL sits a bit over double right now from just oly lifting with no deadlifting whatsoever (180 kilos @ ~85-90 post-workout). But I am built to pull.

Just oly lifting means doing clean pulls w/ up to 140 sometimes, though, overloading the bottom end of the DL through leg training, and overloading the top end through power and pull work... So this does not really answer your question about light KB and barbell work.

[John Alston]

This thread is really making me want to test my dead again soon. My best clean is 105kg (231lbs) at around 80kg bdywt, best power clean is 100kg, and best DL is 315#, which seems low in relation. I have done DLs once in the last year or so, when I got the 315#, aboud 45lb short of 2*bw. Maybe next weekend, during the team retreat/outdoor lifting camp...

Rob, agreement on running more than 100m.

[Dave Van Skike]

Originally Posted by John Alston

This thread is really making me want to test my dead again soon. My best clean is 105kg (231lbs) at around 80kg bdywt, best power clean is 100kg, and best DL is 315#, which seems low in relation. I have done DLs once in the last year or so, when I got the 315#, aboud 45lb short of 2*bw. Maybe next weekend, during the team retreat/outdoor lifting camp...

Rob, agreement on running more than 100m.

Ha. You have 160k in you right now. Easy.

[Russell Greene]

That mile and dead challenge would be right up my alley. I've already done a 5:12 mile and pulled 395 at 175. Forty odd pounds on the dead and 13 seconds on the mile seems pretty doable within 8 months to a year.

[Mark Joseph Limbaga]

Yes it is possible. IN an old article Bill Starr wrote how he managed to pull 600+ without deadlifting until the meet.

Another way to increase your deadlift without deadlifting heavy is using a CAT type program or EDT