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Eddie Hall is a professional strongman athlete and one of the strongest running backs in the world. In 2016, Eddie Hall set a world record in the deadlift by lifting over 1,100 pounds off the ground.
Here’s a great video of Eddie’s world record bench press:
Wow, this is great! Eddie Hall trains his upper back one day a week on deadlift day. Here’s Eddie Hall’s training program:
Eddie Hall’s split training
Tuesday : Chest/Triceps
Thursday : Back
Friday : Shoulders
As you can see, Eddie Hall trains his upper back one day a week on a separate training day. Eddie Hall also does all his weight lifting on this training day.
The deadlift is one of the exercises that really makes the body work, so Eddie does a heavy deadlift one week and a lighter deadlift the next.
In Eddie’s easy weeks, he does several sets of speed at 50-60% of his max in the 1st round. With these speed sets, he can practice his lifting technique without putting a lot of strain on his body.
Here is a basic workout template for Eddie’s upper back workout:
Eddie Hall Deadlift Training Model
Part 1: Hard or Fast Deadlift
Part 2: Exercises to support the upper back
Eddie always starts his back training with deadlifts. He lifts weights in deadlifts or performs multiple speed sets to work on technique and improve explosive power.
After the deadlift, Eddie does several exercises to support the upper back such as Lat Pulldowns, Stat Pulldowns, Stat Rows and Seated Cable Rows in multiple sets of 10-15 reps. Eddie constantly alternates these support exercises depending on how he feels.
Now let’s take a look at some of Eddie Hall’s recent deadlift workouts. Look at this:
Eddie Hall Weight training for the back
A1 : Normal deadlift, 1 set of 1-5 reps
B1 : Deadlift (wide/upper hand grip), 3 sets of 10-15 reps
C1 : Hammer pull-ups (tight/supine grip), 3 sets of 10-15 reps
D1 : Power hammer (neutral/narrow grip), 3 sets of 10-15 reps
E1 : Seated cable pulley (V-handle), 3 sets of 10-15 reps each
Here is a training video for this session:
This is a good example of Eddie’s heavy back training. Eddie works up to a heavy set of 5 reps with a fairly heavy weight. Eddie is not currently trying to break any world records as he prepares for a boxing match with Hafthor Bjornsson, but he does want to maintain a decent level of strength.
After the heavy exercises, Eddie does several upper back exercises. Eddie’s goal is to do upper back exercises from different angles and get the blood flowing in the back.
Let’s take a look at one of Eddie’s quick-lift workouts. Look at this:
Eddie Hall’s quick back workout
Tempo pull-up, 5 sets of 3 reps
Pull-up on legs (wide/forward grip), 3 sets of 10-15 reps
Pull-up on legs (sponge grip), 3 sets of 10-15 reps
Pull-up on ropes with arms extended, 3 sets of 10-15 reps
Here is a training video for this session:
In this back workout, Eddie Hall performs 5 sets of 3 reps of the speed deadlift. Eddie does weird things when he misses the top of the deadlift on his quick power reps.
Eddie says we need to go down explosively and we won’t get anywhere if we go to the lockout in the air. As the saying goes: You can’t argue with the results!
Eddie finishes his back workout with three supportive exercises that don’t put too much strain on the lower back.
What’s the verdict? Is Eddie Hall’s upper back workout for you? In my experience, Eddie’s strategy of doing heavy deadlifts one week and fast deadlifts the next works EXACTLY well for intermediate to advanced powerlifters and strongmen. If you’re trying to increase your deadlift volume, it’s definitely worth a try.
It’s an amazing feeling, like the first man on the moon, the first man to run a mile in less than four minutes. And now I’m the first to lift half a ton. This is history, and I’m very proud to be a part of it.
Thanks for reading and good luck with your strength training!
Dr. Mike Jansen.
Thanks for stopping by my site! My name is Dr. Mike Jansen, PT, DPT. I am the creator/owner of Revolutionary Program Design. My goal is to make RPD the best strength training resource on planet Earth. if you are from another galaxy, anything is possible! So lean back, kick back and relax. There has never been a better time to train or learn the art and science of developing strength training programs.
link to Are the bench press, bench press and leg press good for building muscle?
Link to Eddie Hall’s shoulder workout!
Eddie Hall’s shoulder workout!
Eddie Hall is a professional strength athlete and the 2017 World’s Strongest Man winner. Eddie has the strongest shoulders in the world. It has an air pressure…
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