The 18-inch deadlift, also known as the partial deadlift or elevated deadlift, is a variation of the conventional deadlift that is performed from a higher starting position—typically around 18 inches off the ground. This partial range lift focuses on the lockout phase of the deadlift, allowing you to lift heavier weights than you would with a full-range deadlift. The 18-inch deadlift is particularly popular in strongman training and is an excellent exercise for building strength in the posterior chain, improving grip, and enhancing overall deadlift performance.
In this guide, we’ll explore how to perform the 18-inch deadlift correctly, the benefits of incorporating this lift into your training routine, and tips for maximizing your results.
What is the 18-Inch Deadlift?
The 18-inch deadlift is a partial deadlift where the barbell is elevated to a height of approximately 18 inches off the ground, usually by placing the bar on blocks, safety pins, or other sturdy supports. This setup reduces the range of motion, focusing the effort on the final third of the conventional deadlift, where the lifter transitions from pulling to locking out the weight. Because of the reduced range of motion, lifters can typically handle heavier loads in the 18-inch deadlift than in a full deadlift.
Benefits of the 18-Inch Deadlift
Incorporating the 18-inch deadlift into your training routine offers several advantages, particularly for those looking to improve their deadlift lockout and overall strength:
- Increased Load Capacity:
- The reduced range of motion allows you to lift heavier weights, helping to build maximal strength in the muscles responsible for the deadlift lockout.
- Improved Lockout Strength:
- By focusing on the top portion of the deadlift, the 18-inch deadlift helps strengthen the glutes, lower back, and upper traps, which are crucial for a strong and stable lockout.
- Enhanced Grip Strength:
- Lifting heavier weights in the 18-inch deadlift challenges your grip strength, which is essential for overall deadlift performance and other pulling movements.
- Specificity for Strongman Training:
- The 18-inch deadlift is a common event in strongman competitions, making it an important exercise for athletes who compete in this sport. Training this lift can improve performance in competition-specific events like the silver dollar deadlift.
- Reduced Stress on the Lower Back:
- The elevated starting position reduces the strain on the lower back compared to a conventional deadlift, making it a useful variation for lifters dealing with lower back issues or for those looking to train with heavy loads while minimizing risk.
How to Perform the 18-Inch Deadlift
To get the most out of the 18-inch deadlift, it’s essential to perform the lift with proper technique. Here’s a step-by-step guide:
1. Set Up the Equipment
- Elevate the Bar: Position the barbell on sturdy blocks, safety pins in a power rack, or other supports so that the bar sits around 18 inches off the ground. The exact height can vary slightly depending on your height and arm length, but it should be roughly at knee level.
- Load the Bar: Start with a weight that’s challenging but manageable. You can lift more weight in the 18-inch deadlift than in a conventional deadlift, so be mindful of how much you load the bar, especially when first incorporating this lift.
2. Set Up Your Stance
- Foot Position: Stand with your feet hip-width apart, toes pointing slightly outward. Your shins should be close to the bar, with the barbell directly over the middle of your feet.
- Grip: Use either a double overhand grip or a mixed grip (one hand overhand, one underhand) to hold the bar. A mixed grip can be beneficial for handling heavier weights and preventing the bar from rolling out of your hands.
3. Engage Your Core and Lats
- Core Engagement: Tighten your core by bracing your abdominal muscles, as if you were preparing for impact. This stabilizes your spine and helps protect your lower back during the lift.
- Lat Activation: Pull your shoulders down and back, engaging your lats to keep the bar close to your body and prevent your upper back from rounding.
4. Initiate the Lift
- Drive Through Your Heels: Push through your heels as you lift the bar, extending your hips and knees simultaneously. The movement should be powerful and controlled, with the bar moving in a straight line up your thighs.
- Lockout: As you reach the top of the lift, fully extend your hips and knees, pulling your shoulders back and standing tall. Your chest should be out, and your body should form a straight line from head to heels.
5. Lower the Bar with Control
- Hinge at the Hips: Reverse the movement by pushing your hips back first, then bending your knees as you lower the barbell back to the supports. Control the descent to ensure safety and maintain form.
6. Repeat:
- Perform the desired number of repetitions, maintaining proper form throughout each rep. Rest as needed between sets.
Common Mistakes to Avoid
To maximize the benefits of the 18-inch deadlift and avoid injury, be mindful of these common mistakes:
- Rounding the Back:
- Rounding your upper or lower back during the lift can put unnecessary strain on your spine and increase the risk of injury. Focus on keeping your back flat and your core engaged throughout the movement.
- Using the Arms to Lift:
- The power for the 18-inch deadlift should come from your hips and legs, not your arms. Keep your arms straight and let your lower body do the work.
- Lifting Too Heavy Too Soon:
- While the 18-inch deadlift allows you to lift heavier weights, it’s important to build up gradually. Start with a manageable load and increase the weight as your strength and technique improve.
- Neglecting Warm-Up:
- Always warm up properly before attempting heavy lifts. Incorporate dynamic stretches and lighter deadlifts to prepare your muscles and joints for the heavier loads.
Variations of the 18-Inch Deadlift
Once you’ve mastered the basic 18-inch deadlift, you can explore variations to target different muscle groups and add variety to your training:
1. 18-Inch Deadlift with Bands or Chains:
- How It Works: Attach resistance bands or chains to the barbell to increase the load as you lift the bar. This variation increases resistance at the top of the lift, further challenging your lockout strength.
2. Snatch Grip 18-Inch Deadlift:
- How It Works: Use a wider snatch grip to increase the range of motion slightly and engage more of your upper back and traps. This variation also improves grip strength and upper body stability.
3. 18-Inch Deadlift from Blocks:
- How It Works: Perform the 18-inch deadlift with the barbell placed on blocks instead of safety pins. Blocks provide a more stable surface and can be adjusted to different heights to suit your needs.
4. One-Legged 18-Inch Deadlift:
- How It Works: Perform the 18-inch deadlift on one leg to increase the challenge for your balance and core stability. This variation also targets the glutes and hamstrings more intensely.
Incorporating the 18-Inch Deadlift into Your Routine
The 18-inch deadlift can be used in various ways to complement your strength training program. Here are some ideas on how to incorporate it into your routine:
- As a Main Lift:
- Use the 18-inch deadlift as your main lift on a deadlift-focused training day. Perform it early in your workout when you have the most energy, followed by accessory exercises that target the same muscle groups.
- In a Strongman Training Program:
- If you’re training for strongman competitions, include the 18-inch deadlift in your routine to prepare for events like the silver dollar deadlift. Focus on building maximal strength and power in this lift.
- As a Strength Accessory:
- Incorporate the 18-inch deadlift as an accessory lift after your main deadlift work. Use it to target specific weaknesses in your deadlift, such as the lockout phase.
- In a Powerlifting Program:
- Use the 18-inch deadlift to overload your deadlift training and build confidence with heavier weights. This can help you break through plateaus and improve your overall deadlift performance.
Progressing with the 18-Inch Deadlift
To continue making progress with the 18-inch deadlift, consider these strategies:
- Increase the Weight:
- Gradually increase the weight you’re lifting to continue challenging your muscles and building strength. Ensure you maintain proper form as you increase the load.
- Add Volume:
- Increase the number of sets or repetitions you perform to increase the overall volume of your training. This can help build muscle endurance and strength.
- Incorporate Tempo Training:
- Slow down the eccentric (lowering) phase of the lift or add pauses at the top of the movement to increase time under tension and further challenge your muscles.
- Combine with Other Deadlift Variations:
- Pair the 18-inch deadlift with other deadlift variations, such as conventional deadlifts or sumo deadlifts, to create a well-rounded deadlift training program
- Combine with Other Deadlift Variations (continued):
- How to Implement: Start your workout with conventional deadlifts or sumo deadlifts, focusing on full-range motion and overall technique. Then, transition to the 18-inch deadlift to overload your lockout phase. This combination allows you to build strength throughout the entire deadlift range of motion.
Sample Training Program Incorporating the 18-Inch Deadlift
Here’s an example of how you can structure a training program that includes the 18-inch deadlift to help you build strength and improve your overall deadlift performance:
Week 1-4: Foundation Phase
- Day 1: Deadlift Focus
- Conventional Deadlifts: 4 sets of 5 reps at 70-75% of your 1RM
- 18-Inch Deadlifts: 3 sets of 4-6 reps at a heavier load
- Romanian Deadlifts: 3 sets of 8-10 reps
- Core Work (Planks, Hanging Leg Raises): 3 sets of 10-12 reps
- Day 2: Accessory Work
- Squats: 4 sets of 6-8 reps
- Good Mornings: 3 sets of 8-10 reps
- Farmer’s Walk: 3 sets of 30 meters
Week 5-8: Strength Building Phase
- Day 1: Deadlift Focus
- Conventional Deadlifts: 5 sets of 3 reps at 75-85% of your 1RM
- 18-Inch Deadlifts: 4 sets of 3-5 reps, increasing the weight each week
- Rack Pulls: 3 sets of 5 reps
- Core Work (Ab Rollouts, Russian Twists): 3 sets of 12-15 reps
- Day 2: Accessory Work
- Sumo Deadlifts: 4 sets of 4-6 reps
- Glute Bridges: 3 sets of 10-12 reps
- Dead Hangs: 3 sets of max hold
Week 9-12: Peak Strength Phase
- Day 1: Deadlift Focus
- Conventional Deadlifts: 3 sets of 2-3 reps at 85-90% of your 1RM
- 18-Inch Deadlifts: 3 sets of 2-4 reps, working up to your heaviest set
- Paused Deadlifts: 3 sets of 4 reps with a pause just after the bar leaves the ground
- Core Circuit: Planks, Hanging Leg Raises, Russian Twists
- Day 2: Accessory Work
- Squats: 4 sets of 4-6 reps
- Back Extensions: 3 sets of 10-15 reps
- Grip Work (Thick Bar Holds, Farmer’s Walk): 3 sets of max hold
Testing Your Max: After completing the 12-week program, you should be ready to test your new max in the 18-inch deadlift. Ensure you’re well-rested and properly warmed up before attempting your heaviest lift.
Recovery and Nutrition for Optimal Performance
Recovery and nutrition play a critical role in your ability to lift heavier and improve your performance in the 18-inch deadlift.
1. Prioritize Recovery
- Rest Days: Schedule adequate rest days between your heavy lifting sessions to allow your muscles to recover and grow. Overtraining can lead to burnout and injury, so listen to your body and adjust your rest periods as needed.
- Sleep: Aim for 7-9 hours of quality sleep each night to support muscle recovery and overall health. Sleep is when your body repairs itself and builds strength.
- Active Recovery: Incorporate light activities such as walking, cycling, or stretching on your rest days to promote blood flow and aid in recovery without putting additional stress on your muscles.
2. Optimize Nutrition
- Protein Intake: Ensure you’re consuming enough protein to support muscle repair and growth. Aim for 1.6-2.2 grams of protein per kilogram of body weight daily, depending on your training intensity.
- Carbohydrates: Carbohydrates are your primary energy source for lifting heavy weights. Include complex carbohydrates like oats, sweet potatoes, and whole grains in your diet to fuel your workouts and replenish glycogen stores.
- Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, and olive oil to support hormone production and overall well-being.
- Hydration: Stay hydrated by drinking plenty of water throughout the day, especially before and after your workouts. Proper hydration is essential for optimal muscle function and recovery.
Final Thoughts: Mastering the 18-Inch Deadlift
The 18-inch deadlift is an incredibly effective exercise for building strength, improving your deadlift lockout, and enhancing overall performance. By mastering the technique, incorporating variations, and following a structured training program, you can make significant progress in your strength training journey.
Remember that consistency is key, and progress takes time. Focus on maintaining proper form, gradually increasing the weight, and giving your body the rest and nutrition it needs to recover and grow stronger. With dedication and the right approach, you’ll not only improve your 18-inch deadlift but also see gains in your overall deadlift performance and strength.
