Periodisation of the Posterior Chain
By: Patrick Lane
Tags: Strength, Rugby, Strength Training, Weightlifting

Increasing the Deadlift for Football Players

The power output for almost all sport-specific movements such as sprinting, jumping and throwing comes from a powerful hip extension.

A double body weight deadlift might provide you the physical base to improve athletic performance, but there are no weight classes on the football field!

The transfer of training the deadlift for football players of all codes is the ability to brace whilst overcoming the inertia of an opposition player (i.e. winning a collision).

When I get asked about what “strength” looks like on a football field, I imagine the ball carrier… generating momentum, catching at the line, playing flat and fast… accelerating into contact with good body lean, sparking his opponent with good bumpers, absolutely folding him in half… creating a line break or half break (or assisting a support player to do so) … or increasing the ruck speed for his team to capitalise on in the next play.

Attack is obviously only one side of a football game though!

Lower body strength has been shown many times in research to correlate with tackling ability, however wrestling is often where a team asserts it dominance in defence.

Initial contact is an explosion of opposing forces, whilst the wrestle to the ground in comparison is more of a slow grind (much like the lockout of a heavy deadlift).

The goal during defensive wrestle is to be in control of the attacking player, by utilising proper grips and handles whilst getting “HIPS IN” as close as possible to either hold up (rugby union) or take down and hold on the ground (rugby league).

Note: overcoming the inertia of an external object such as a barbell is one thing. Picking it up and carrying it is another! Loaded carries possibly have a higher degree of transfer to collision-based sports. A double body weight Farmer’s Walk for distance is a great challenge.

Programming the Deadlift for Football Players

For the last four seasons with the Sydney Roosters, I have used the approach of alternating 3-week phases of shorter range of motion variations to accumulate volume and switching to regular deadlifts when aiming to intensify load.

Partial lifts like a rack pull prepare the spine for the axial load of a deadlift, using an integrated hip hinge movement without the synchronised knee extension component.

Shifting the centre of mass with a trap bar deadlift means the athlete can consistently pull from the floor, however the lower back is spared whilst typically competing with very high running volumes on field.

Decreasing range of motion however is an idea that goes against my general philosophy on preseason strength training!

Phase 1 (Weeks 1–3): Accumulation 1 — Snatch Grip Deadlift

Previously, I have shared my thoughts on using the snatch grip deadlift to DEVELOP strength and the clean grip or conventional deadlift to EXPRESS that strength.

The snatch grip deadlift is a great tool to increase both strength and size (as well as mobility) of the entire posterior chain.

Prescribing tempo increases the total time under tension (TUT) which induces muscle hypertrophy of particularly the spinal erectors, glutes and hamstrings.

This is an advanced variation which I have only used with select individuals, particularly in a rehab setting at the Roosters. If coaching in a group setting, especially with younger athletes, stick to the rack pull or trap bar deadlift.

Fletcher Baker Snatch Grip Deadlift 140x5

Phase 2 (Weeks 4–6): Intensification 1 — Deadlift

If strength training were a game of chess, the squat and all its variations would be the Queen. Without doubt the most utilised pattern of exercises to develop lower body strength.

The deadlift would be King. It is the single best exercise to strengthen the back. They build and display full body strength like no other.

I seldom use the mixed grip with the Roosters when we deadlift.

I prefer the double overhand with a hook grip. Not only does this keep the wrists and shoulders symmetrical, but a strong grip is essential for contact- and combat-sport athletes.

Fletcher Baker Deadlift 180x3 (double overhand, hook grip)

As mentioned earlier, rugby league players are constantly juggling various elements in their training — field, weights, wrestle (and that’s just the physical components).

If player is ever going to miss a rep, I’ll take grip as the limiting factor over lower back strength (or fatigue) every day of the week! I would also prefer DOMS in the forearms over lower back for subsequent field sessions too.

Finally, lifting with a rounded back position may well be a safe and optimal technique for elite powerlifters to pull extreme loads. I coach elite rugby league playing athletes, not elite powerlifting athletes.

Maintaining thoracic extension during a deadlift is a nonnegotiable in my gym. Anti-flexion strength of the core and torso prevents players from being the ones who get folded in half during a collision.