MMA Strength Training: Deadlifting 101

by Corey Beasley

Remember when Quinton "Rampage" Jackson slammed Ricardo Arona in Pride?

Ricardo locked up a triangle while they were on the canvas, Rampage's defense was to simply deadlift Ricardo up into the air and slam him to the floor for the KO.

That was a ridiculous display of strength and power!

Hinging is one of the most powerful things a human can do.  Even though the squat is considered ‘the king of all exercises’, you could easily argue that the deadlift is a close #2. Picking heavy objects off the floor has been a display of strength for hundreds of years and its strength that directly transfers into the cage or on the mat.

Made popular by early strongmen, the deadlift is one of the most familiar hinging exercises and it has regained popularity over the last few years.  It is an incredible lift to develop strength throughout the entire body, including the hamstrings, glutes, low back, core, upper back and grip.  I like its simplicity, I like the results that it delivers and I think you'd be hard pressed to find a better exercise for most fighters.

 MMA Strength Training: Deadlifting 101


Deadlifting can build massive strength and size for any athlete, especially ones combative sports.

A strong grip, back, core, hips and legs are always a good thing, so learning to deadlift correctly can yield huge dividends!

Practice technique, be strict with your form and add weight slowly.  This way, you will build a solid foundation and avoid unnecessary injuries.

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