Tip: Take the Half-Hour Deadlift Challenge

Can you pull two reps of at least 315 pounds every minute? If not you're either weak or out of shape. Check out the test.

Replace one of your workouts this week with this deadlift challenge. It's simple. Just load the bar with 315 pounds and see if you can get 60 reps in half an hour.

There are two strategies to use here:

  1. Pull a double every minute on the minute.
  2. Do one rep every 30 seconds.

If you have the right equipment I suggest dropping the bar at the top lockout position of every rep to reduce tomorrow's soreness. It goes without saying to keep good posture here. The upside of challenges like this is that your technique actually improves over the workout and your capacity to work increases.

This challenge was created by Gary John, a 61 year-old thrower. He gets 60 reps with 315 loaded on the bar. Adjust the weight to meet your needs of course. Use a trap bar or a straight bar, standard or sumo. It's going to be brutal no matter what.

Dan John is an elite-level strength and weightlifting coach. He is also an All-American discus thrower, holds the American record in the Weight Pentathlon, and has competed at the highest levels of Olympic lifting and Highland Games. Follow Dan John on Facebook