The narrow stance high bar was the most common but many, like Taito Haara, Reijo Kiviranta and Hannu Saarelainen, squatted with stances. During the last years, the box squat has become very popular in Finland. Many have followed.
Ano Turtiainen started using the box and now pulls over in every meet he enters. Veli Kumpuniemi stated that if would have known how to use a box in his prime he would have lifted a lot more. How much more? He hit kilos in a national before that weighing under pounds. All his hamstrings could handle he hauled up. He never really recovered but wanted to send his compliments to Louie Simmons for this excellent exercise.
Many still train the deadlift two times a week. In the early days, it was not rare to deadlift three times a week. Veli Kumpuniemi, the only man we call Mr Deadlift in Finland, trained deadlift sometimes four times a week.
Here's some pulls to use:. Deadlift standing on the block. Many used inch block and pulled standing on it. That has been a pull used very often.
Many did these for reps using conventional style even if they pulled sumo in meets. Straigth leg deadlifts. These were done off floor or using a block under feet. There were two styles. Some pulled with a bent over style, rounding the lower back. Some, like Janne Toivanen, Ismo Lappi and Ano Turtiainen, pulled in a romanian style with arched back and pushing glutes to rear.
For the romanian style, some go quite heavy. Janne Toivanen hauled up 4x from an 4 inch box and Ano Turtiainen has done 5x off floor. Olympic pulls. These were done many times as a warm-up or speed work before the deadlifting. High pulls, raw cleans, raw snatches were the most common. The old school did some pulls with straight legs like Russians. Pulls with a snatch grip. This has two variations too. Some pulled the weight all the way up and some just up to past knees.
Hannu Saarelainen did partials on knee level, just moving the bar from below to above the knee. The bar traveled inches in the area where the leverages were the poorest. He did high reps with rather light weight. He tried to get speed too to overcome the sticking point as fast as possible. Rack pulls and pulls where the bar is on blocks are common, although they do not benefit as many as you could imagine.
Hack deadlifts. Many long armed lifters were able to pull with the bar behind their back. This form of deadlift developed the leg drive and helped to get the bar off floor. Veli Kumpuniemi stated that if his foot stance was half inch off, the bar stayed on floor.
And Veli was ranked rather a power puller than a technique expert which he was too. And, trust me, it will get heavy. When the time came to begin pulling from the floor, it took a while to get comfortable. After nearly four months of pulling off a block, that is to be expected. But the biggest twist I made to the routine took place during the final cycle.
Sometimes I would take days between deadlift sessions. I simply listened to my body, and didn't attempt to lift unless I felt recovered from the last workout. The biggest mistake a drug-free lifter can make is not allowing for sufficient recovery between workouts.
I did not do the pull-ups or hyperextensions like the routine called for simply because I do not have a chin-up bar or hyperextension bench. If you have those pieces of equipment, I would only advise you to chose one or the other. Sometimes less is more when it comes to getting stronger and recovering between workouts. One thing I did do during the final cycle was to substitute Good Mornings for the Rowing movements. I've always enjoyed doing Good Mornings and have always felt that they are a super strength building exercise.
Again, if they are for you then do them. Listen to your body. As I mentioned before, I utilized a thick-handled trap bar for this routine. I've always enjoyed using thick-handled barbells and dumbbells. Yet another benefit from following Dr. Naturally, the 2" handles will make it more difficult than using a regular bar, but when it comes to getting stronger, whatever is harder is better.
I completed the final cycle on July 1st, nearly 25 weeks after I began. That day I pulled an easy Lbs, in good form. I'm sure I could have pulled another pounds, but I've always been conservative when it comes to poundage progression, and now that I'm 57 years old I see no reason to change. Besides, I plan on using this routine again and I want to stay hungry. You train two times per week. Tuesday is your light day, Friday your heavy day. The first cycle lasts 7 weeks.
The main exercise is the semi stiff-legged deadlift off a block. Deadlift, Veli Kumpuniemi, as a strenght puller. It was usual stuff for him, and it was assistance work—not something he shot for. Weighted chins are quite common still, but the variety is wide.
Ano Turtiainen likes to do lat pulls with different handles and low pulley rows as well as chest supported and bent over rows. Many also do shrugs every now and then. Many times, the lifters in the early '80s or late '70s trained abs with flat or incline sit-ups using weight.
Side work was done using a short bar or dumbbell. One other thing they did was one arm deadlifts. They stressed the stabilizing muscles a lot, too. Today, a variety of leg raises, pull downs, ab work in lat machines, and abs done in an ab machine add to the number of exercises.
One thing that has also become popular is the ab wheel. Most lifters do it on their knees using a plate on their back, as it targets the abs more instead of hip flexors. As you can see, the low back was trained pretty much along with the main exercises, squats, and pulls. The older school lifters also did good mornings, mostly after squatting for 5 to 10 rep sets.
However, they became a forgotten exercise until the last few years. Ano Turtiainen went way over pounds using bands and two sets of chains as an extra resistance during his preparation for WPO semis. The other thing many did, and still do, are back extensions. These are usually done with a bar on the back. Rauno Rinne used these regularly and pulled in s. Jarmo Virtanen, who many consider to be the best powerlifter ever in Europe, was great in the deadlift. He was an excellent squatter, too.
Here's some things behind his success:. We have had many great pullers and powerlifters, and we had Jarmo Virtanen. He is one of a kind. One sign of his true sportsmanship was this interview.
He has always been willing to help anyone, whether it is training, coaching or giving seminars. Being a no class deadlifter myself, I have given this a lot of thought. Reijo Kiviranta, the World Champ in s, put it together nicely by saying that the one who lifts the most has trained the most.
After reading this article, you picture what he meant. There are no secrets—just pure hard work. It's the cold hard truth. If you want to finish on top, you have to be a good deadllifter.
So it's time for some deadlift labor, good luck! Finnish Deadlift Secrets. Genetics To be able to lift a lot, you have to be a talented athlete. The best deadlifters in the late '70s and early '80s had two things in common: Most of them had a background of hard labor—like lumberjacks, construction workers, farmers, or something similar. So they carried, lifted, and dragged for their living. That laid a perfect foundation for deadlift training and very often ensured a hard grip, too.
They had an Olympic lifting background—they had pulled a lot before their powerlifting career. He had world records of in s and in s in early '80s. When weightlifting had the press, it was more of a pure strength sport as opposed to now when speed and technique more critical.
Squatting for the deadlift All of the former record holders, as well as many of today's, squatted with a narrow stance. Deadlift variety Many still train the deadlift two times a week. Here's some pulls to use: Deadlift standing on the block.
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