How to Deadlift 600 Pounds

Pro tips from the Strongest Man on Earth

2024 Strongest Man on Earth champion Mitchell Hooper is known for sharing tips on how his followers can get strong. The two-time Arnold Strongman Classic (ASC) winner and 2023 World’s Strongest Man (WSM) recently shared his bold notion about heavy deadlifts:

"I truly believe anyone can deadlift 600 pounds."

Hooper clarified that the 600-pound goal was meant for healthy male athletes under 60 years of age, with the equivalent for women being 360 pounds, based on his research. With those caveats in mind, Hooper pointed out four deadlift aspects trainees should focus on to reach their target weight.

Core Strength

A weak core could be why people miss their big lifts. Hooper said this could be the weak link in the chain that can be addressed. A rounded back could be an indicator of a weak core.

"This adaptation decreases the movement arm between our shoulders and hips. Movement arm is essentially the leverage used to lift any weights," Hooper explained.

Hooper identified this as a weakness. To improve core strength, lifters should train the core directly. The good news is that the deadlift has been proven to achieve high trunk muscle activation. [1]

Hooper also pointed out that low back pain and/or if a lifter struggles from the knee to mid-thigh portion of the lift are signs they should pay more attention to their core strength.

"If you had a stronger core and could stiffen your back, you could deadlift more weight."

Hooper suggested that generating intraabdominal pressure is essential to help improve one’s deadlift max. One method for core improvement is a diaphragm drill with one hand on the chest and the other on the stomach with the objective of making the hand on the stomach move.

"If we can get our diaphragm contracting, we will have strong intra-abdominal pressure."

Hooper concluded by addressing using a weight belt, which he favored because it can increase intraabdominal pressure and core activity.

Leg Strength

Leg strength matters in the deadlift, but Hooper feels many athletes overlook it. "The Moose" does not want lifters to overcompensate with their backs when pulling from the floor.

"An over-reliance on your back and omission of the legs will leave you weak off the floor and put more load on your core."

The easiest way to tell if someone uses more back than legs is if the lower back is sore, but the legs feel fresh. You don’t want the hips to shoot up immediately when you begin an attempt.

Hooper’s number one deadlift accessory is barbell squats. He favors leg presses to help lifters gauge their strength compared to where it should be.

"Your leg press one-rep max should be a minimum of two times your deadlift max," Hooper explained. "If we’re trying to deadlift 600 pounds, your leg press should be at least 1,200 pounds without wraps."

Technique

Hooper referenced "technique" instead of "form." Learning proper form is essential, but repetition is key in truly mastering the technique that comes with what one may think is a simple lift to execute.

Hooper explained that even after that, future advice would be needed to take your lift to the next level. The Canadian strongman shared a couple of tips:

• If you’re weak off the floor, narrow your stance.
• If your hips shoot up immediately, the bar is too far in front of you.
• If you have no power off the floor, the bar is too close to you.

Patience and Programming

As with all fitness-related goals, pulling massive weights will not happen overnight. Hooper stressed patience and programming regarding massive lifts like deadlifting 600 pounds.

"Be patient for five to 10 years before you can say something is possible or not."

As for programming, Hooper acknowledged that deadlifting more than once a week would be taxing for most, but leg work could be done as much as three times per week. While he feels the maximum effort should be kept to once every eight weeks, working at 70-90% every week can yield results.

What’s Next for Hooper

Hooper is in his final prep stages for the 2025 Arnold Strongman Classic in Columbus, OH, from Feb. 28th through March 1, 2025. The two-time champion wants to be the first three-peat winner since Hafthor Björnsson won three straight contests from 2018 through 2020.

References

[1] Hamlyn, N., Behm, D. G., & Young, W. B. (2007). Trunk muscle activation during dynamic weight-training exercises and isometric instability activities. Journal of Strength and Conditioning Research, 21(4), 1108–1112. https://doi.org/10.1519/R-20366.1

[2] Wirth, K., Hartmann, H., Sander, A., Mickel, C., Szilvas, E., & Keiner, M. (2016). The Impact of Back Squat and Leg-Press Exercises on Maximal Strength and Speed-Strength Parameters. Journal of Strength and Conditioning Research, 28(5), 1205–1212. https://doi.org/10.1519/JSC.0000000000001228