Jump Deadlifts

This shows a trap bar deadlift in progress. The photo is focused on the lifter's lower body so only his legs and the trap bar are shown.

Jump Deadlifts are one of my favorite ways to increase power in wrestlers.


Because they’re super easy to implement AND they’re proven in research to be more effective than Power Cleans.

Don’t believe me?

Well, I’ve got the research to prove it.

Read this post to learn more- Maximizing Your Power Output (Without Power Cleans).

Anyway, like I said, if you’re looking to increase your leg and hip power, Jump Deadlifts are definitely the way to go.

My first preference is to use a Trap Bar. In fact, I prefer wrestlers use the Trap Bar for all deadlifting.

The Trap Bar is my first choice simply because in all of my years, I’ve never seen anyone at my gym hurt their back while deadlifting with it.

However, I’ve seen and heard stories of plenty about people who have sustained an injury (to their lower back) deadlifting with a straight bar.

Maybe it’s simply because deadlifting with a straight bar is more common.

But, whatever the reason, I still like the Trap Bar because I feel as though there is a much lower risk for injury.

Anyway, back to the Jump Deadlift. Here’s how it should look:

I like to drop the weight at the top just to minimize any unnecessary wear and tear on my knees when I land. If you’re allowed to do this at your gym and you have access to bumper plates, I highly suggest you try this.

If you don’t have access to a Trap Bar, or you prefer using a straight bar, here’s how a Jump Deadlift should look.

It’s basically like a Jump Shrug which is commonly shown as a step in an Olympic lifting teaching sequence.

Finally, if you have access to Kettlebells, you can also perform a Jump Deadlift using one.

While you can’t get as specific regarding working at a certain percentage, using a KB is pretty convenient.

I like to step away between each rep just to eliminate any stretch reflex from each landing. This resembles the effect of dropping a Trap Bar or straight bar before you land.

Understanding Sets, Reps, and Percentages

When I program the Jump Deadlift (other than with a Kettlebell) it will almost always include something like this after it’s listed- (4×5 @ 30).

Here’s what it all means.

First, I always list the sets and reps as “sets x reps.”

So, in this case it’s 4 sets of 5 reps. Does this make sense?

The “@ 30” after means that each set should be performed at 30%.

Usually I have wrestlers use a 3 rep max to calculate their percentages so you’ll more than likely be using that. However, if you know your 1 or 2 rep max for either the Straight Bar or Trap Bar Deadlift, that’s fine to use too.

Also, if you don’t happen to know your 1, 2, or 3 rep max, here’s a rep calculator on Bodybuilding.com.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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