Building A World Record Deadlift - Pt1
Technical Series Mens Deadlift World Records
Introduction
Following on from the comprehensive analysis of both men's and women's squat world records, and the detailed examination of bench press techniques across genders, this week the attention turns to the final discipline in our technical series, the deadlift. This marks the fifth instalment as we continue building our framework for understanding what the technical models of the very best look like and how you can introduce elements into your own training or coaching.
The deadlift is a very unique lift compared to the squat and bench press. Unlike those lifts, which require control through in the setup and both eccentric and concentric phases, the deadlift is purely concentric in nature. This apparent simplicity, however, is offset by the existence of two fundamentally different styles that are so distinct they could/should be considered separate lifts entirely: sumo and conventional deadlifting.
What makes this analysis particularly timely is the remarkable frequency at which these records are currently being broken. Looking at the dates in our data, the acceleration is striking:
2022-2023: Consistent record progression across weight classes
2024: Multiple records falling throughout the year
January 2025: Two world records set at Sheffield '25 (Carpio at -59kg and Bakkelund at -66kg)
March 2025: Chinye breaking the -120kg record
This represents a fundamental shift from historical patterns where deadlift world records might stand for years, in the UK some deadlift records stood for up to 20 years before the change in the weight classes. What's driving this unprecedented surge in performance?
Several factors likely contribute to this.
The sport's global growth has dramatically expanded the talent pool, creating more competition and driving standards across training and competition. The increasing professionalism within powerlifting means athletes now have access to sophisticated coaching, sports science support, and training methodologies that were potentially less abundant before 2020.
Additionally, the global dissemination of technical knowledge through social media and coaching education has democratised access to elite-level instruction.
Equipment
Footwear
Not a point to be made for any lifter who has trained for powerlifting for more than 5 minutes, but a notable start point. If you are a beginner reading this it may be a useful insight.
The choice between heeled shoes and flats reveals a unanimous preference that couldn't be clearer. Every single world record holder opts for flat shoes, representing 100% adoption. This universal choice isn't coincidental, flat shoes provide several critical advantages for deadlift performance. They offer enhanced stability through a wider base of support, keep the bar closer to the lifter's centre of mass by minimising heel elevation.
Belt Placement
Belt positioning is also very consistant, with 100% of lifters choosing low placement on the abdomen. Some lifters do opt for the higher belt placement around the ribcage and thoracic spine to develop stability in that region. The very best deadlifter’s are opting for the low placement which would increase intra-abdominal pressure to a much higher degree than the high belt placement.
Pre-Lift Setup
Stance
This is where the analysis becomes fascinating. The stance selection reveals a clear pattern that reflects the bio-mechanical realities of different weight classes. In the lighter categories (-59kg through -93kg), we see sumo stance dominating with all five lifters choosing this approach. However, there's a dramatic shift beginning at -105kg, where all three heavier lifters (Dillon, Chinye, and Samkharadze) employ conventional stance.
This pattern suggests that anthropometric factors play a crucial role in optimal stance selection. Lighter lifters often benefit from sumo's reduced range of motion and mechanical advantages, while heavier lifters may find conventional stance better suited to their proportions and strength distributions.
A few interesting notes to prove this is not just outliers within the classes opting for conventional. The 3 previous world record holders in the deadlift at 120kg have all pulled conventional as with the 120kg plus weight classes.
Grip
The grip analysis reveals one of the most interesting technical discussions in modern powerlifting. While hook grip has gained tremendous popularity in recent years the reality at the world record level tells a different story. Mixed grip usage remains universal among all record holders, representing 100% adoption when it truly matters most.
This unanimous preference for mixed grip at the elite level occurs despite hook grip's theoretical advantages: it's more symmetrical, eliminates the potential for bicep tears associated with the supinated arm in mixed grip, and provides a more balanced pulling pattern.
However, when examining the absolute pinnacle of human deadlift performance, mixed grip's advantages become clear. The mechanical security it provides against bar rotation is unmatched, allowing lifters to focus entirely on the pull rather than grip maintenance.
Grip Width and Bracing
Grip width preferences show an even split: 50% of lifters use knurling only, while 50% utilize both knurling and smooth areas, suggesting individual optimisation is key. The timing of bracing reveals a clear preference, with 75% of lifters choosing to brace prior to the pull rather than prior to descent into position. I would assume that grip width is purely based on where the bar travels up the thigh and how much of the hand is then in contact with the thigh. Bracing is a very individual thing, but the science would maybe lean towards bracing prior to descending into position to optimise the amount of air and bracing that can be achieved.
Movement Execution
Initial Movement
The execution speed reveals a strong preference for explosive initiation, with 75% of lifters employing a fast initial movement. The overwhelming preference for fast initial movement suggests that explosive force application from the floor is crucial for elite deadlift performance, particularly for overcoming the mechanical disadvantage at the bottom position. But don’t forget to take all slack out of the bar. Being dynamic and explosive only works if you have good connection to the bar.
Knee Valgus
Knee valgus occurs in 25% of lifters, appearing specifically in Dillon and Chinye, both conventional deadlifters. This finding challenges common assumptions about knee tracking in the deadlift. You would assume due to the demand on the hip musculature that knee valgus is more likely in sumo deadlifters, but seeing this pattern in conventional lifters demonstrates that knee valgus relates to individual biomechanics rather than stance selection alone.
It would also suggest that the frontal plane (medial glutes) require a lot of attention regardless of style. The assumption being conventional wouldn’t need strength in the that area, it clearly does, even with the best conventional pullers.
Knee Lockout and Thoracic Extension
The timing of knee lockout shows an even split: 50% achieve lockout pre-patella while 50% lock out post-patella. Maintenance of thoracic extension also shows a 50-50 split, suggesting that while maintaining extension is ideal, elite lifters can achieve world records with some degree of upper back rounding.
The leverages of great deadlifters is often mentioned with visually longer limbed puller being the ones to extend the knee earlier.
Dillon's positioning at -105kg represents the beginning of conventional dominance, with his technical profile aligning perfectly with the other conventional lifters, suggesting that -105kg may represent a critical biomechanical threshold.
The Roundup
Conclusion
The analysis of men's deadlift world records reveals a discipline experiencing unprecedented technical evolution. The remarkable frequency of recent record-breaking performances reflects not just increased global participation and sport professionalism, but a deeper understanding of how to optimise every aspect of deadlift technique.
Most significantly, this analysis reveals that stance selection isn't simply a matter of preference but should be viewed as a strategic decision aligned with competitive weight class. The clear transition from sumo in lighter categories to conventional in heavier classes provides valuable guidance for developing lifters and coaches.
While certain elements show universal adoption, flat shoes, low belt placement, and mixed grip form the non-negotiable foundation, the weight class-specific patterns demonstrate that elite technique optimisation must consider the bio-mechanical realities of competing in specific categories.
As these records continue to fall at an accelerating pace, it's clear that understanding these technical patterns will become increasingly important for athletes seeking to maximise their deadlift potential within their competitive weight class.
Next week we'll conclude our six-part technical series with an examination of women's deadlift world records, investigating whether the patterns observed in men's lifting translate across genders or if female athletes have developed distinct technical approaches.