- Level 5
- PSO Level 5
- Conditioning
- Upright
- Cup grip
Deadlift
Also known as: Pole deadlift (Static invert pull)
A no-momentum invert pulled cleanly from the ground in cup grip.
Deadlifts are the ultimate test of pole strength. Train negatives + isometrics; once you have a clean deadlift, the rest of pole feels lighter.
Common mistakes
- Practising drops without a spotter on the way up
- Sacrificing line for height — points matter more than how far up you go
- Ignoring shoulder fatigue. Stop before the technique slips
Tips from instructors
- Drops without crash mats are non-negotiable to learn first with them
- Tape over wrists and ankles before any contact-point work
- Hydrate the day before, not just the day of
- Plan recovery weeks every 4-6 weeks — overtraining injuries heal slowly
- Watch competition footage — slowed down, then full speed
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Tips from polers
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