I've got a confession. I've always loved deadlifting.

There's something about being able to pick up a heavy weight and set it down again, using practically every muscle in your body, that makes you feel powerful. Deadlifts hit every muscle fiber in your butt and hamstrings -- areas every woman wants to define.

As a bonus, you also engage your core, your arms, and your shoulders. In fact, I don't think I can name a muscle group that isn't helping to get that weight off the floor. Talk about a calorie-burning, metabolically demanding exercise!

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I'm lovin' it!

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As much as I love deadlifting, I'd never considered doing a powerlifting competition. This all changed, however, when a powerlifter spotted me doing deadlifts one day at the gym. He told me that with the amount of weight I was lifting, I'd probably do well in a competition if I trained for it.

I'm always up for a challenge, so this sparked my interest.

I started looking up what the girls in my weight class were lifting, and convinced myself that if I really focused on this, I could make a good showing.

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Rachel pulls nearly 300 to win her first-ever powerlifting competition.

My husband Alwyn wrote me a program, and I followed it. Since it was my first competition, I decided to stick with the deadlift.

I ended up winning the gold medal at the 2007 USAPL California state championships in the 65 kg raw division. I set a state and national record, lifting almost 300 pounds. Check out the video. Now, doesn't that look like fun!

If you're thinking about entering your first powerlifting competition (which I highly recommend), or improve your deadlift numbers, or you just want to build your hamstrings and butt, then you really should try this program!

I ought to mention that this deadlift specialization program isn't for beginners (if you can't deadlift your bodyweight for three sets of five, you're a beginner). Nor is it really a program for advanced lifters. However, all intermediate lifters will definitely see results from it.

It's worth saying again: The deadlift is one of the best compound exercises around, and should be part of anyone's program. The stress caused by a good deadlift workout can stimulate a hormonal response, stimulating both growth hormone and testosterone.

You should know that both are great for decreasing bodyfat and building lean muscle. In fact, most people on a deadlift-focused program often get stronger in other lifts, and typically gain four to eight pounds of muscle over the course of the program.

This program features a very basic progression, using both an intensity-based load progression and a density-based work progression, over two separate workout days.

Upper body will go on maintenance during this program. Train it hard and heavy, but only twice a week. The other advice is to avoid unsupported bent dumbbell or barbell rowing. The lower back will take a beating with this program; let's give it a break in the other exercises.

We also won't be doing any squats, lunges or other lower body work for these eight weeks.

Recovery

Before and after training, and in between deadlift days, foam rolling your entire body is the way to go. Also, don't be afraid to static stretch the hamstrings and glutes between workouts.

Nutritional recovery: Sip on Surge during the session, and take a serving of it immediately following your workout, too.

The Deadlift Workout

Before you begin, you need to know your best recent lifts at each rep range. Fill in the blanks below:

7 reps:

6 reps:

5 reps:

4 reps:

3 reps:

2 reps:

1 reps:

We don't need exact numbers here. We just need a baseline to calculate your load for the first three weeks of the program, and then for the rest of the program. We stick to these numbers as best as we can.

During each workout, you'll go through three rep ranges; then repeat.

The first time through, you'll lift your best recent lifts, minus approximately five pounds. You'll focus on exploding the weight up.

The second time through, you'll lift your best recent lifts at that rep range, plus five pounds.

The idea is to teach you how to select different loadings, and work close to your limit on each work set.

PHASE ONE

Week One

Monday

1) Deadlift: 6 sets: 7, 5, 3, 7, 5, 3 with 2 to 3 minutes rest between sets.

2) Deadlift standing on weight plate: 1 x 10

3a) Back extension: 2 x 15 with a 2-second static hold.

3b) Hanging leg raise: 2 x 15

Tuesday

Upper body maintenance work

(The following is an example: feel free to make your own)

1a) Incline dumbbell or barbell press: 2 x 6-8

1b) Seated cable row or chest-supported row 2 x 6-8

2a) Pull-ups or chin-ups: 2 x 6-8

2b) Dumbbell semi-supinated grip (palms facing each other) shoulder press: 2 x 6-8

3a) Dips: 2 x 6-8

3b) Dumbbell hammer curl: 2 x 6-8

Thursday

1) Deadlift: Take the same load as you used on week one, day one for the first set of 5 reps. Perform 10 sets of 3, with 60 seconds of rest between sets.

That's it!

Friday

Upper body maintenance work

Week Two

Monday

1) Deadlift: 6 x 6, 4, 2, 6, 4, 2 with 2 to 3 minutes rest between sets.

2) Deadlift standing on weight plate: 1 x 10

3a) Back extension: 2 x 15 with a 3-second static hold.

3b) Hanging leg raise: 2 x 15

Tuesday

Upper body maintenance work

Thursday

1) Deadlift: Take the same load as used on week one, day one for 5 reps.

Perform 10 sets of 3 with 45 seconds rest between sets.

Friday

Upper body maintenance work

Week Three

Monday

1) Deadlift: 6 x 5, 3, 1, 5, 3, 1 with 2-3 minutes rest between sets.

2) Deadlift standing on weight plate: 1 x 10

3a) Back extension: 2 x 15 with a long-ass 4-second static hold at the top.

3b) Hanging leg raise: 2 x 15

Tuesday

Upper body maintenance work

Thursday

1) Deadlift: Take the same load as used on week one, day one for 5 reps.

Perform 10 sets of 3, with 30 seconds rest between sets.

Day Four (e.g. Fri):

Upper body maintenance work

PHASE TWO

Week Four

Monday

1) Deadlift: 6 x 7, 5, 3, 7, 5, 3 (using week two loads) with 2 to 3 minutes rest between sets.

The idea here is that you're now doing for 7 reps what you did for only 6 reps two weeks ago. It's a very small progression, but it adds up.

2) Rack Pull from knee height: 2 x 4 reps with 2-3 minutes rest between sets.

3) Deadlift standing on weight plate: 1 x 10

4a) Stability hip extension leg curl or glute-ham raise: 2 sets, as many reps as possible

4b) Hanging circumduction: 2 x 10 each side

Tuesday

Upper body maintenance work

Thursday

1) Deadlift: Use the same load as used on week four, day one for your first set of 5 reps.

Perform 10 sets of 3 with 45 seconds rest.

Friday

Upper body maintenance work

Week Five

Monday

1) Deadlift: 6 x 6, 4, 2, 6, 4, 2 with 2 to 3 minutes rest between sets.

You're increasing each set by approximately 5 pounds over last week, or essentially taking the loading from week three (the 5, 3, 1 workout) and doing more reps with it.

2) Rack pull from knee height: 3 x 3 reps with 2 to 3 minutes rest between sets.

3) Deadlift standing on weight plate: 1 x 10

4a) Stability hip extension leg curl or glute-ham raise: 2 sets, as many reps as possible

4b) Hanging circumduction 2 x 10 each side

Tuesday

Upper Body maintenance work

Thursday

1) Deadlift: Take the same load as used on week five, day one for 5 reps.

Perform 10 sets of 3 with 30s rest.

Friday

Upper body maintenance work

Week Six

Monday

1) Deadlift: 6 x 5, 3, 1, 5, 3, 1 with 2 to 3 minutes rest between sets.

This should be new load territory for you, setting essentially new PRs (or at least recent ones).

2) Rack pull from knee height: 4 x 2 reps with 2 to 3 minutes rest between sets.

3) Deadlift standing on weight plate: 1 x 10

4a) Stability hip extension leg curl or glute ham raise: 2 x AMRAP

4b) Hanging circumduction 2 x 10 ea.

Tuesday

Upper body maintenance work

Thursday

1) Deadlift: Use the same load as used on week five, day one for 5 reps.

Perform 10 sets of 3 with 15 seconds rest.

If you are successful in completing this, you've just completed 30 reps in close to 5 minutes with what was (seven weeks ago) only 5 pounds less than your 4-rep max.

Friday

Upper body maintenance work

Week Seven

Monday

Off

Tuesday

Upper body maintenance work

Wednesday

Off

Thursday

Warm up and test max deadlift.

Summary

Give this a try. You'll see good strength improvements, and very likely some new muscle growth. You'll probably see your glutes and hamstrings take on a whole new shape!

If you decide to compete, have fun! It's a great experience -- everyone is very friendly and supportive at the competitions.

Oh, but I do have to warn you that the outfits you have to wear, called singlets, leave a lot to be desired. Suffice to say that they're not the most flattering apparel in the world.

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Despite the outfit, since doing my first competition I've inspired a group of women at my gym to compete as well. Next weekend, our women's powerlifting team will be competing for the first time. We have six women on our team, and are looking to come home with at least a couple medals; I'll let you know how it goes.

Train hard and stay focused!

About the Author

Rachel Cosgrove is a fitness professional who specializes in getting women of all ages into the best shape of their lives. She owns and operates Results Fitness with her husband in Santa Clarita, California. She has a bachelor of science degree in Exercises Physiology, and earned her CSCS from the National Strength and Conditioning Association.

She has competed in fitness competitions, triathlons and powerlifting. She has also been featured in Women's Health Magazine, Muscle and Fitness Hers, Shape Magazine, Fitness Magazine, Men's Health, Men's Fitness and Oxygen. For more information on Rachel, visit her website.