Two Types of Conventional Deadlifts
There are two types of Conventional Deadlifts.
- Olympic Pull Conventional Deadlifts; With this method you want to maintain a flat back. The weight is driven off the floor with the legs.
This is an Auxiliary Exercise used by Olympic Lifters. The objective to emulate the First Pull; positioning the bar for the Second Pull at the knees, where the greatest power output is produced.
- Powerlifting Conventional Deadlift; The lower back breaks the weight off the ground with assistance from the legs. Some upper back rounding is going to occur, which is fine and actually increases how much you can pull.
Upper Back Rounding positions the bar closer to your body’s COG, Center of Gravity. The closer you keep the bar to your body Center of Gravity, the more weight you pull.
THE DEADLIFT: A SCIENTIFIC ANALYSIS
As per Dr Tom McLaughlin’s (PhD Exercise Biomechanics/Former Powerlifter), " Contrary to popular opinion, Contrary to popular opinion, the initial drive is done primarily by the back (erector spinae) and not the legs.
A Case For the Round Back Deadlift
Dr Bret Contreras’ does a nice job of breaking down how Upper Back Rounding is fine and allows you to pull more weight.
The Take Away Message
If your objective is to increase your Conventional Deadlift, you technique is spot on.
You have a natural Conventional Powerlifting Deadlift. Your technique is really good. You have enormous potential.
If you change to an Olympic Pull Conventional Deadlift, it will elicit a different training effect, which if fine.
However, your Deadlift poundage is going to decrease.