Discover the Secret of the Dimel Deadlift
Essentially, the dimel deadlift is a partial range of motion deadlift variation. To improve your squat and deadlift, do 2 or 3 sets of this deadlift assistance exercise a few times a week.
There is ample evidence that you will get stronger on the pull from below your knees to a standing position. This range of motion is the last half of a complete deadlift.
This partial deadlift is explosive. So, instead of slowly standing up with the bar, you use a lighter weight. Now you can ‘pop' up to a standing position.
As a result, you will not use heavy weights with this deadlift variation (also known as the dimmel deadlift).
You can think of the dimel as a ballistic, plyometric type of deadlift assistance exercise.
Westside Barbell club has produced dozens of record-setting powerlifters, sprinters, fighters, rugby and football players.
The dimel deadlift is a key, secret ingredient.
This assistance exercise is a staple of Westside Barbell and brainchild of Mat Dimel.
Success leaves clues. Start to add the dimel deadlift to your training today.
How to Dimel:
- Use 30 to 50 percent of the weight you usually deadlift for your work sets.
- So, if your current best deadlift weight is 160 pounds, use 50 to 80 lbs.
- Start from the top of the deadlift position.
- Hip hinge, move your hips back and lower the barbell down to just below your knees.
- When you move your hips back, this will give you a hamstring stretch.
- When the barbell reaches below your knees, drive your hips through and stand up.
- Do 15 to 20 repetitions to build up your deadlift endurance.
- Build up your speed as you do your reps.
- “You should pull so hard that the plates clang against the barbell at the top of the deadlift. If the plates ring at the top, you are using your hamstrings like a good deadlifter. If they don't make a sound, you just pulled with your back.” – Louie Simmons, Westside Barbell Founder, and Coach.
- You will hear the plates ringing as in this excellent video below of Queen bee power demonstrating the dimel deadlift:
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Primary Cues for a Perfect Dimel Deadlift
- Stretch your hamstrings, and then
- Flex your glutes,
- First, stretch your hamstrings when you hip hinge and move your hips back and then,
- Flex your glutes to drive your hips forward and complete the deadlift.
Benefits of the Dimel
The dimel will improve your posterior strength and power of your hips and glutes. And as a result, your ability to lockout and complete both the squat and the deadlift.
Dave Tate says that the dimel “helped Matt Dimel increase his squat from 800 to over 1000 pounds”.
Here is a rare video of Matt Dimel squatting 936 pounds:
Matt Dimel improved his squat to 1010 pounds after using the dimel in his training.
What is the Difference Between a Dimel and Romanian Deadlift?
Do you think that the dimel deadlift resembles a Romanian deadlift? You are not the only one. Here are the main distinctions between the dimel vs. Romanian deadlift:
- First of all, you only lower the bar an inch or two below your knees when you do the dimel deadlift.
- Whereas in the Romanian deadlift, you lower the bar as far as possible while keeping good form.
- Second, the dimel is a fast and explosive exercise as you saw Laura Phelps demonstrate above.
- On the other hand, the Romanian deadlift is a slower movement with control.
Louie Simmons on Dimel Deadlifts
Louie Simmons is the Founder of Westside Barbell in Columbus, Ohio. He is the only man over 50 to squat 900, bench 600 pounds and deadlift 700 in a powerlifting competition. Here are his thoughts and advice regarding the Dimel deadlift as reported by Jordan Syatt:
“Dimel deadlifts are similar to Romanian deadlifts but performed as explosively as possible. The dimel deadlift is one of the best deadlift assistance exercises to improve explosive power. To dimel effectively, follow these five steps:
- First, assume the top position of a conventional deadlift stance holding the barbell with a shoulder-width, overhand grip.
- Now, keep all weight on your heels,
- Then, send your hips back towards the wall behind you while maintaining a neutral spine.
- Progressively move your hips backward until the bar barely passes the knees.
- Once the bar passes the knees, drive through your heels, and squeeze your glutes. Shoot your hips forward as quickly and explosively as possible.