Published by PowerQuad Fitness on April 18, 2023.
The deadlift is a fundamental strength exercise that has been a staple in strength training programs for decades. The conventional deadlift is the most common variation of the exercise, but there are other variations, including the sumo deadlift, trap bar deadlift, and the fulcrum deadlift.
In this article, we will discuss the fulcrum deadlift, what it is, and how it is different from the conventional deadlift.
What is the Fulcrum Deadlift?
The fulcrum deadlift is a deadlift variation that involves a lifter placing a barbell on two blocks or plates to elevate the barbell slightly off the ground. This slight elevation of the barbell creates a fulcrum or pivot point that changes the mechanics of the deadlift.
In a conventional deadlift, the lifter starts with the barbell on the ground, and the barbell's weight is evenly distributed between the lifter's feet. In contrast, the fulcrum deadlift requires the lifter to start with the barbell elevated off the ground, and the weight is distributed differently.
How is the Fulcrum Deadlift Different from the Conventional Deadlift?
The fulcrum deadlift is different from the conventional deadlift in several ways. Firstly, the fulcrum deadlift requires the lifter to lift the weight from a higher starting position, which can place more emphasis on the quadriceps, glutes, and lower back.
Secondly, the fulcrum deadlift requires the lifter to shift their weight forward slightly to lift the barbell, which places more emphasis on the quadriceps and can decrease the load on the hamstrings and lower back.
Lastly, the fulcrum deadlift requires the lifter to maintain a more upright torso position, which places less stress on the lower back compared to the conventional deadlift.
Benefits of the Fulcrum Deadlift
The fulcrum deadlift offers several benefits over the conventional deadlift, including:
- Increased Quadriceps Activation: The elevated starting position of the fulcrum deadlift places more emphasis on the quadriceps, which can lead to increased activation and hypertrophy of the muscle group.
- Reduced Lower Back Stress: The more upright torso position in the fulcrum deadlift can reduce stress on the lower back, which is beneficial for lifters who may have lower back issues.
- Improved Deadlift Mechanics: The fulcrum deadlift can help lifters develop better deadlift mechanics by teaching them to maintain a more upright torso position and shift their weight forward slightly to lift the weight.
How to Perform the Fulcrum Deadlift
Step 1: Set up the Blocks or Plates
Place two blocks or plates on the ground to elevate the barbell. The blocks should be high enough to create a slight bend in the lifter's knees when they grip the barbell.
Step 2: Approach the Barbell
Approach the barbell with a hip-width stance and grasp the bar with a grip that is slightly wider than shoulder-width.
Step 3: Set Your Body Position
Shift your weight forward slightly and engage your quadriceps. Keep your torso upright and your shoulders over the barbell.
Step 4: Lift the Barbell
Lift the barbell off the blocks by driving through your quadriceps and extending your hips. Keep the barbell close to your body throughout the lift.
Step 5: Lower the Barbell
Lower the barbell back down to the blocks by bending at the hips and knees. Keep the barbell close to your body throughout the descent.
Step 6: Repeat
Repeat the lift for the desired number of repetitions.
When performing the fulcrum deadlift, it is important to maintain proper form and technique throughout the lift. Make sure to engage your quadriceps and keep your shoulders over the barbell to ensure proper mechanics and reduce stress on the lower back.
Conclusion
The fulcrum deadlift is a deadlift variation that offers several benefits over the conventional deadlift. It places more emphasis on the quadriceps, reduces stress on the lower back, and can improve deadlift mechanics. While the fulcrum deadlift is not a replacement for the conventional deadlift, it can be a useful variation to include in a strength training program.