Building A World Record Deadlift Pt2
Women's World Records
Introduction
Following our comprehensive analysis of men's deadlift world records, this week I delve into the fascinating world of women's deadlift technique at the highest level. The data from current women's world record holders reveals both similarities and differences when compared to their male counterparts, providing valuable insights into how gender-specific biomechanics influence elite deadlift performance.
What makes this analysis particularly interesting is the recent surge in women's deadlift world records across multiple weight classes. The same was found in the men’s records.
Looking at the competition dates in our dataset, we see the increased frequency of record-breaking performances, with multiple records set in 2024 and 2025 alone and no record being older than 2022. This acceleration suggests that women's powerlifting is on the rise and we should expect to see these records further increase as a result.
Equipment Foundations
Footwear
As was found and expected in the mens records we see the same with the women. Every single women's world record holder opts for flat shoes, representing 100% adoption. The reasons remain the same, less heal lift, more emphasis on the posterior chain as a result.
Belt Placement
Belt positioning shows identical consistency to men's preferences, with 100% of female world record holders choosing low abdominal placement. As was mentioned with the squat records, this could be due to the physical height of a number of the women and the standardised belt size, meaning the belt covers the majority of the abdomen and it could not go higher/lower.
Pre-Lift Setup Analysis
Stance Selection
The women’s classes show a clear pattern of sumo and in particular wide sumo and a transition towards conventional in the top three weight classes.
This is so interesting as it mirrors the mens weight classes exactly. Those in the heavier classes are performing the best with a conventional stance over sumo.
The other point of interest is the gradual narrowing of the stance as we work through the weight classes. With all the lifter up to Agata Sitko opting for a wide sumo (feet wider than knee) and then Agata using a more standard sumo technique (knees stacked atop feet), then conventional.
Grip Preferences
While men showed 100% mixed grip usage, women demonstrate a more varied approach:
71% utilise mixed grip
29% employ hook grip
Why the use of hook grip for the women? I am not entirely sure as the reason you wouldn’t use a hook grip would be due to hand size. But it does prove the point towards individual preference and sticking with what you know and what feels the most natural (although I could never think that hook grip feels natural)
Grip Width and Bracing Strategies
Grip width preferences show balanced distribution:
57% use knurling and smooth areas combined
43% utilise knurling only
The two hook grippers and the conventional pullers used the entirety of the knurling for the deadlift, the sumo mixed grip pullers all had some part of the hand on the smooth of the bar. This would be due to the contact with the thigh and maintaining grip throughout the lift.
Bracing represented a common approach with all lifters bracing prior to the pull as apposed to the descent into position.
Movement Execution Patterns
Initial Movement Dynamics
The execution speed analysis reveals a preference for controlled initiation, with 71% of lifters employing controlled initial movement compared to only 29% using fast/explosive starts. This contrasts sharply with male preferences and may reflect different optimal force application strategies.
What could be at play here? We know fibre type % is different within men and women so potentially the need to recruit high threshold motor units is different within the female lifters? So the requirement to be ‘explosive’ is less of a requirement?
Knee Tracking and Lockout Timing
Knee valgus appears in only 29% of female world record holders, suggesting superior frontal plane stability compared to male conventional deadlifter’s. This is in sharp contrast to the squat records and the almost unanimous knee valgus under maximal loads. A potential reason is height and the optimised biomechanics of the sumo pullers allowing for greater hip height and therefore less demand of the the hip muscles to maintain knees out.
Knee lockout timing shows clear preference for post-patella completion (86% vs 14% pre-patella), indicating that elite female deadlifter’s tend to extend the knee drive phase longer into the lift.
Thoracic Positioning
Perhaps most remarkably, 100% of female world record holders maintain thoracic extension throughout the lift.
Although hard to be certain that there is no collapsing of the thoracic spine due to the camera angles it would appear that it is maintained through the lift.
Even the conventional pullers where you would expect to see some form of thoracic flexion there appears to be none.
Head Position Strategy
Head positioning reveals another area of technical optimisation:
86% maintain head up position
14% use neutral positioning
0% use head down positioning
This overwhelming preference for upward head positioning may relate to maintaining optimal thoracic extension and ensuring proper kinetic chain alignment throughout the lift. Again, compared to the mens records, those who opted for head down were the collapsing into thoracic flexion.
The Performance Revolution
The frequency of recent record-breaking performances among women deserves particular attention:
2022: Multiple established records across weight classes
2024: Significant record progression in middle weight categories
2025: Explosive start with records already set in January, March, and June
This acceleration suggests several contributing factors: the global expansion of women's powerlifting participation, increased access to elite-level coaching and sports science support, and the development of gender-specific technical understanding that optimises female biomechanics. There has always been a gap in research for female athletes and Powerlifting being an amateur sport will likely take a long time for the research to match the current practices.
There are clear trends that women’s powerlifting is on the rise and the combined understanding of how to prepare women for maximal strength is being developed and executed to a really high level.
Practical Applications
These findings provide valuable guidance for developing female deadlifter’s:
Stance selection should consider individual biomechanics rather than following weight-class patterns
Hook grip development may offer competitive advantages for female lifters (try the style before making judgement)
Controlled initial movement patterns may be more optimal than explosive starts
Thoracic extension maintenance appears non-negotiable for elite performance
Head positioning strategy should emphasise upward gaze for reinforcing thoracic extension
Technical Implications
The data suggests that optimal female deadlift technique may require different coaching approaches than male-focused methodologies. The success of varied grip types, controlled movement initiation, and consistent thoracic maintenance indicates that women may benefit from technical frameworks that emphasise precision and bio-mechanical optimisation over pure explosive power application.
Conclusion
The analysis of women's deadlift world records reveals a discipline that is rapidly evolving and establishing its own technical identity. Rather than simply following male-derived technique principles, elite female deadlifter’s are developing strategies that reflect their unique bio-mechanical advantages and requirements.
The remarkable frequency of recent record-breaking performances indicates that we are witnessing the evolution of women’s powerlifting. As more female athletes gain access to elite-level coaching and sports science support, and as our understanding of gender-specific biomechanics continues to evolve, we can expect this trend of accelerating performance improvements to continue.