Silver Dollar Deadlift

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Approach the bar and position your midfoot directly under it, aligning the bar with the middle of your shoelaces.
• Hinge at the hips and grip the bar firmly, keeping the arms straight, chest up, and back flat.
• Drive your feet into the floor, push your hips forward, and pull the bar up in a vertical path to lock out.
• Lower the weight under control by hinging at the hips and keeping the spine neutral until the plates rest on the blocks.

Common mistakes

• Allowing the lower back to round during the initial pull, which increases the risk of lumbar injury.
• Rushing the lockout by hyperextending the lower back rather than squeezing the glutes to finish the movement.
• Failing to pull the shoulder blades down and back, leading to a loose upper body and loss of bar control.

Frequently asked questions

How does the silver dollar deadlift differ from a standard deadlift?

The silver dollar deadlift is performed from a higher starting position, which reduces the range of motion and allows for heavier weights.

What is the primary benefit of the silver dollar deadlift?

It targets the posterior chain with a focus on overload, helping to improve the lockout strength of your deadlift.

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