An interesting competitive variation and a separate strength discipline is the folk deadlift.
This is a relatively young and rare type of power competition, which has recently begun to gain popularity among powerlifters or just fans of deadlifts.
Peculiarities
In simple terms, the difference from classic deadlift competitions is that here you need to lift the barbell not once with the maximum weight, as it usually happens, but as many times as possible.
This can be convenient for those athletes who have strength endurance and can realize themselves as much as possible not in work with limit weights, but in a multi-repetition mode.
With regards to technology, everything is exactly the same, without any special features. Unless a big bounce off the floor is possible.
How is the required working weight calculated?
In order to find out your working and competitive weight, you need to multiply the body weight by a factor of 1.5 for men and 1.3 for girls.
Folk deadlift rules
- Powerlifting federations put forward the following rules for competitions in the folk deadlift:
- The allotted time for execution is 2.5 minutes;
- The lifter may rest while the bar is on the floor;
- In the upper position, you need to fully straighten up, legs and body should be straight;
- Foot stance - both classic and sumo are allowed;
- Any grip is allowed, wrist straps are mostly allowed;
- Specialized equipment is prohibited, namely elbow pads, knee pads, squat suits. Athletic belt and tights are allowed.
How to train folk traction
Obviously, both in training and in preparation for such traction competitions, you need to apply an approach that is somewhat different from the classical one.
You need to include more multi-rep deadlifts with medium weights in your training program.
The main focus is not on your maximum limit, but on the working weight, which must be lifted as many times as possible.
As usual, work in several sets in your workouts.
Once every few weeks, do an estimate, that is, perform one heavy approach with competition weight for the maximum number of repetitions.
Use the table of standards in order to understand at what level you are already. We will consider the bit grid below.
And most importantly - always adhere to a clear technique for performing deadlift exercises. On the last repetitions, it can worsen, be careful not to reach "all the way" on literally every workout, this can lead to injury.
Findings
Here is such a "folk" traction discipline that has a place to be. Perhaps for you it will become one of your favorite workouts, you just need to try it.
