Lucy Underdown’s Strongman Deadlift Program
In relation to the deadlift, Lucy Underdown is in a category of her personal. In 2021, she set a report by turning into the primary lady to raise 300kg (661.4 kilos) in a contest setting Throughout final yr’s World Deadlift Championship, she turned the primary lady to deadlift 318kg (700 kilos). Making the feat additional spectacular is that she used solely the pair of lifting straps for help whereas opting to not use the lifting go well with that was allowed. It’s all part of her dedication to the strongman deadlift program she carried out into her coaching.
That report got here proper after Underdown’s victory ultimately yr’s Official Strongman Video games European Championship, the place she turned Europe’s Strongest Lady. Regardless of these huge accomplishments, she nonetheless has to remind herself that she’s a world report holder and has an occasion the place her largest competitors is herself.
Underdown will try and greatest her report on the USA Strongman Championships in Las Vegas on September 28 on the Orleans Enviornment. Earlier than headed off to Sin Metropolis, she spoke with M&F on how she discovered to raised management her nerves and nervousness whereas competing, being an inspiration to younger women and girls, and she or he additionally gave us a glimpse into a number of the work that goes into besting herself — once more!
Lucy Underdown Has Discovered To Get pleasure from Ever Second of Competitors
Regardless of the caliber of athlete, nerves and nervousness are widespread place in any enviornment the place expectations are excessive and there may be strain to carry out. Nonetheless pretty new to competitors, Underdown has been open about her struggles along with her nervousness. She remembers feeling extraordinarily nervous the day she set the world report up till she stepped in entrance of the bar. Underdown admits that nervousness is one thing she manages even throughout her day-to-day duties. Nevertheless, it appears that evidently as soon as it’s time to compete, the outcomes often care for themselves.
Her first main worldwide contest was the 2020 Arnold Newbie Strongwoman World Championship in Columbus and she or he positioned seventh. The next yr, she turned the primary lady in historical past to deadlift 300 kilograms. Since then, she’s achieved a number of podium placings in UK’s Strongest Lady competitors earlier than successful final yr.
“Throughout the sport, I’ve come to simply accept that my efficiency solely immediately impacts me and nobody else, and I do the game as a result of I take pleasure in it,” Underdown stated. “The extra I take pleasure in myself, the higher I do. So, I’ve simply determined now once I compete to simply take pleasure in each second and alternative that comes my means.”
One other issue that makes that has helped with regard of having fun with herself is the group side within the sport of Strongwoman. Whereas these are the most effective of the most effective, Underdown says all the ladies are all supportive of each other. Even throughout massive reveals, the place prize cash and titles are on the road, they’re all motivating each other and cheering one another on. A few of Underdown’s rivals have now turn out to be shut pals of hers.
“The strongwoman group is like no different sport I’ve participated in,” she stated. “I like seeing everybody do nicely and everyone knows how laborious it’s to get to this degree, so we are able to respect the work we’ve all put in.”
Turning into Britain’s Strongest Lady
Provided that Underdown can lay declare to GOAT-status in deadlifting, she’s extraordinarily humble. She works full-time as a police officer and coaching has been a means from her to flee the stresses that may come from a job that instructions all of her consideration whereas she’s on the clock. When she made the choice to see how good she may very well be, she by no means dreamed that she could be a title winner just some years later.
“It may be tough with how briskly the game is progressing for us ladies and it’s been tough typically to take a step again and respect what I’ve achieved,” she stated. “Profitable Britain’s Strongest Lady was the primary time I took within the second and actually loved the expertise because it occurred. It was simply such an amazing second and wonderful competitors.”
Underdown competed in shot put and discus from the ages of 11 to 25. The game of Strongwoman has not solely reignited her aggressive fireplace, however her presence is additional serving to to proceed to develop the game. Given her largely quiet demeanor, she additionally enjoys with the ability to encourage younger women and girls to not solely embrace their power however embracing extra in life usually.
“I’ve at all times been a much bigger, plus-size woman, and rising up I by no means noticed position fashions like me on the TV or being promoted,” Underdown stated. “I hope women have a look at me and may see that it doesn’t matter what dimension you might be. So long as you’re employed laborious and imagine and belief in your self, something is feasible.”
Lucy Underdown’s Strongman Deadlift Program
Exercise 1 -Deadlift day (week commencing 09/09/24)
Heat up: 5mins on bike rising resistance every minute
Banded glute bridges
Hartman glute bridge
Hamstring curls: 3 x 10 rising weight every set
Deadlift: work as much as 3 singles at round 300 kilograms minimal relaxation
Romanian deadlifts: 3 x 5 220 kilograms
GHD Sit-Ups: 3 x 12
Again extensions: 3 x 12
Exercise 2 – Occasions Session
Heat up: 5mins cardio regular state
Single leg wall sit isometrics: 2 units 30 secs left leg 30 secs proper leg
12” deadlift: 6 x 2 x 240
Yoke stroll 20 meters: 3 units at 230 kilograms, 240 kilograms, and 250 kilograms
Farmers Stroll: one set 120 kilograms for 20 meters
Atlas stone: heavy triple lap and cargo at roughly 130 kilograms (no cheesy)
Comply with Lucy on Instagram @lucyunders_strongwoman and catch the Livestream of the USA Strongman Championships + Deadlift World Championships
