11 Best Steph Curry Deadlift and Training Secrets You Didn't Know

What is Most Impressive about the Steph Curry Deadlift?

A Steph Curry deadlift of 400 pounds is not the most spectacular feat of his strength.

At 6 feet 3 inches and 190 pounds, a 400-pound deadlift is not that remarkable today.

Take, for example, powerlifter Dr. Stefanie Cohen.

She deadlifts 545 pounds at a weight of 125 pounds, over four times her body weight.

As you can see in one of her workout videos below:

Powerlifter Dr. Stefi Cohen Deadlifts Four Times Her Body Weight

However, the point is not how much Steph Curry can deadlift.

The real story is how the deadlift helped transform the injury-hobbled Curry into a:

Two-time MVP,
NBA Finals MVP (2023),
Eight-time NBA All-Star, and
Four-time NBA Champion (2015, 2017, 2018, 2023).

Serial Ankle Injuries Almost Ended His Career

Tom Haberstroh, an ESPN staff writer, reported in 2015, “Curry played just 26 games in 2011-12 because of ankle issues.” ¹

Curry went down with five ankle sprains in 2011-12, his first season in the NBA.

It appeared he could go the way of many other professional athletes sidelined by injuries.

Imagine, one ankle sprain every five games.

In 2012, Pablo S. Torre, ESPN Senior Writer quoted a despondent sounding Curry.

“I feel like I’m never going to be able to play again.” ²

Steph had ankle surgery in April of 2012.

However, that was not enough to protect his ankles from melting down once again.

In Curry’s second year, he returned for 78 games in the 2012/2013 season, but still suffered more ankle sprains.

These injuries resulted in less time on the court in the playoffs against the Nuggets and the Spurs.

In total, Stephen Curry’s sustained 17 ankle injuries.

How did he save his NBA career and become a legendary MVP?

Enter Keke Lyles and the Deadlift

In 2013, Golden State Warriors director of athletic performance Keke Lyles joined the team.

He designed a program to help build Curry’s core strength in his hips and glutes.

As many athletes know, from boxers to runners, there is tremendous power in your hips and lower body.

Lyles theorized that improving Curry’s lower-body strength work will take significant stress off of his ankles.

Therefore he centered Curry’s new training regimen around one particular lift, the deadlift, and single-leg strength exercises.

The Secret That Saved Stephen Curry’s Ankles and NBA Career

Natural Talent is Not Enough

Steph Curry learned that he could not rely on natural talent alone.

As gifted as Curry is, he still needed to work on taking better care of his body.

Of all the exercises that Keke Lyles could have prescribed, he focused on one.

The deadlift.

No matter what sport you are in, lower body hip and glute strength will rocket your athletic abilities.

And even if you are not a professional athlete, the deadlift can transform your body into looking and feeling like one.

After Two Years of Deadlifting – Stephen Curry Voted MVP

After two years of deadlifting, what were the results off of the court?

“He’s probably ten times stronger than what people think, Lyles said.

I knew he was strong, but then he started pushing that kind of weight, double his own weight.

Exhibit A: Curry can deadlift 400 pounds.

The exercise the Warriors prefer is the trap bar deadlift.

One of the primary muscles that it works?

Yup, the gluteus maximus.

Steph’s the second strongest on our team pulling the deadlift.” ³

On the court, the Golden State Warriors won consecutive NBA championships.

Also, Steph Curry was voted Most Valuable Player in the NBA twice.

See some of Curry’s magic – the best plays of the 2015/2016 season in this video:

11 Great Strength Training Ideas for You

Steph Curry’s successful deadlift rehab experience can help you as well:

#1. Strengthen your hips

The deadlift helped Curry strengthen his hips so he could take the stress off of his ankles.

How much you deadlift is not the point.

Now you know that one of the best ways on the planet to build total-body strength is the deadlift.

#2. All the benefits of deadlifts (with even lighter weight)

True, Stephen Curry deadlifts 400 pounds, but you do not have to deadlift heavy to gain the powerful benefits of deadlifts.

#3. No matter your mobility or age

Despite all the fantastic benefits of squats, not everyone has the mobility to squat.

But most people can learn how to deadlift.

No matter what your age, the deadlift will make you stronger.

#4. Trap bar deadlifts rock

You do not have to do the conventional straight bar deadlift.

Whether you have back problems or not, you can do trap bar dead lifts.

Steph Curry and the Golden State Warriors use the trap bar deadlift.

Use trap bar deadlifts to maximize the development of your glutes and hamstrings.

#5. Minimum equipment needed to start deadlifting

All you need is:

8 Times Stephen Curry Shocked The World

Focus On Your Lower Body Strength

#6. Unleash your athletic potential

Hip and lower body strength is the secret ingredient to unleash your athletic potential, whether you are:

an Olympic runner like Allyson Felix,
a powerlifter like Lamar Gant,
a running back like Saquon Barkley,
an actor like Hugh Jackman, or
an 82-year-old grandmother like Shirley Webb

#7. Build core strength and balance with Yoga

Also, practice the single-leg hip airplane yoga pose to build hip strength, core strength, and balance

See Yoga and Strength Training Are Perfect Partners; Here’s Why! for additional details on the benefits of yoga for strength training.

But, that’s not all, no matter what shape you are in today, any of the many styles of yoga and help you transform your physique.

#8. Prevent ankle injuries

Learn how to load your hips to unload your ankles and prevent ankle injuries as taught by Keke Lyles

See 6 Common Deadlift Injuries and How to Prevent Them for more tips on how to stay healthy while deadlifting.

#9. Do single-leg exercises

Incorporate single-leg reverse lunges and single-leg deadlifts with or without dumbbells or kettlebells

#10. Do Bulgarian split-squats

Do rear foot elevated single-leg squats

Visit The Bulgarian Split Squat: 15 Benefits, How To + Form Tips for a deeper dive into this fantastic exercise.

#11. Learn how to hip hinge

Learn how to master the hip hinge.

Watch the video below to learn how to hip hinge:

Learn more about and how to train this fundamental movement pattern in this article: 7 Best Hip Hinge Exercises You Need for Big Strength & Fitness

Steph Curry’s Most Spectacular Feats of Strength

So, what is Stephen Curry’s greatest feat of strength?

It is not his 400-pound deadlift, nor is it that he is the best shooter (and possibly best player) of all time.

His secrets to success are:

Curry sticks to his routine.
He is a hard worker.
He works on his core strength as much as he works on his jump shot.
Curry never gave up. He had many left and right ankle injuries, but he did not give up.

Stephen Curry is not the tallest or most massive player in the NBA.

But many think he is one of the greatest of all time.

Look how far deadlifting and his work ethic have brought him.

You can do the same with the deadlift to change your body and improve your health and fitness.

What’s Next

Knowing how much the deadlift helped Stephen Curry become the legend he is, use the following posts to get started deadlifting today:

See the recommended deadlift equipment to get started today, even at home.
Learn How to Deadlift for Beginners – A Step-by-Step Guide
Use this 12-Week Deadlift Program for Beginners in Fitness or Powerlifting

Footnotes:

¹ How Steph Curry Put His Ankle Issues Behind Him – 2015 NBA Playoffs

² A Theory Building Hip Power with the Trap Bar Deadlift Appears to Have Paid Off for Steph Curry

³ Tom Haberstro Interviews Keke Lyles on Building Steph Curry’s Lower Body Strength

11 Best Steph Curry Deadlift and Training Secrets You Didn’t Know

What is Most Impressive about the Steph Curry Deadlift?