Dave Tate of EliteFTS came to CrossFit San Diego for a private seminar on January 24, 2009. Dave was a successful competitive powerlifter for over two decades. He trained with Louie Simmons at Westside Barbell Club. His best back squat was 930lbs, bench 610lbs, and deadlift 740lbs. Tate is a powerlifting specialist, and he doesn’t claim to be anything else.
In this series on the deadlift, Tate offers a simplified approach. Pick the bar up. More specifically, he says, stay on the heels, shoulders start over or behind the bar, lean back, and stand up. Sumo style is better for some. His language reflects his time in the gym.
Part 1 covers the basics including setup, approach, bar speed, and some differences between sumo and conventional.
Part 2 starts with a discussion on max loads, including warm-ups and the weight differential between max squat and max deadlift. He also covers grip and adjusts a couple athletes. There is also a discussion about the differences between Powerlifting and Oly-lifting.
Part 3 Tate works with Nicole Carroll (who is solid), Greg Amundson (who isn’t), and John Welbourn. He ends up switching Amundson to a sumo stance because of his long torso.
Part 4 is mostly about RDLs (which Tate doesn’t like) and Dimel deadlifts (which he does). Dimel deadlifts are high speed, high volume, partial ROM deadlifts that have supported massive gains is 1RM loads.
Part 5 has Dave Castro goes heavy, eventually lifting 490lbs off the floor but not making the lift (PR at the time was 455lbs). John Welbourne then does five reps with the 490 under Tate’s guidance.