Eddie Hall set the world record for the heaviest weight ever lifted by a human in early April, and in the process, he became a social phenom and the world’s most famous bodybuilder. Eddie’s back training program is one of the most sought after programs in the bodybuilding world, with many top competitors having incorporated it into their workout programs.
We’re going to look back at the Eddie Hall Back Workout and analyze what it is, what it does, and if it is effective. If we’re truly honest, the Eddie Hall Back Workout can be described as a “One-trick pony” at best. The Eddie Hall Back Workout is all about the Eddie Hall Deadlift, and it’s the only exercise in the program. Although, it’s not a bad idea to include the Eddie Hall Deadlift, it’s not the sole factor of its success.
It’s not often that a model who has achieved such success in his field as a big red muscle-head comes up with a program that has the potential to change the way the world exercises. But that’s exactly what happened when Eddie Hall—a 6’8″, 250 pound professional bodybuilder—tried out a new workout program that changes everything we know about back workouts.
Eddie Hall is a professional strongman athlete and one of the strongest running backs in the world. In 2016, Eddie Hall set a world record in the deadlift by lifting over 1,100 pounds off the ground.
Here’s a great video of Eddie’s world record bench press:
Wow, this is great! Eddie Hall trains his upper back one day a week on deadlift day. Here’s Eddie Hall’s training program:
Eddie Hall Training Split
- Monday: Feet
- Tuesday: Chest / Triceps
- Thursday: Back
- Friday: Shoulders
As you can see, Eddie Hall trains his upper back one day a week on a separate training day. Eddie Hall also does all his weight lifting on this training day.
The deadlift is one of the exercises that really makes the body work, so Eddie does a heavy deadlift one week and a lighter deadlift the next.
In Eddie’s easy weeks, he does several sets of speed at 50-60% of his max in the 1st round. With these speed sets, he can practice his lifting technique without putting a lot of strain on his body.
Here is a basic workout template for Eddie’s upper back workout:
Eddie Hall Bench Press Station Model
- Part 1: Heavy deadlift or quick deadlift
- Part 2: Exercises to support the upper back
Eddie always starts his back training with deadlifts. He lifts weights in deadlifts or performs multiple speed sets to work on technique and improve explosive power.
After the deadlift, Eddie does several exercises to support the upper back such as Lat Pulldowns, Stat Pulldowns, Stat Rows and Seated Cable Rows in multiple sets of 10-15 reps. Eddie constantly alternates these support exercises depending on how he feels.
Now let’s take a look at some of Eddie Hall’s recent deadlift workouts. Look at this:
Eddie HallHeavy back training
- A1 : Regular deadlift, 1 set with 1-5 reps
- B1: pull-ups (wide/high grip), 3 sets of 10-15 reps each
- C1 : Hammer pull-ups (tight/supine grip), 3 sets of 10-15 reps each.
- D1 : Power Hammer Row (Neutral/Narrow Grip), 3 sets of 10-15 reps.
- E1 : Seated cable pulley (V-handle), 3 sets of 10-15 reps each
Here is a training video for this session:
This is a good example of Eddie’s heavy back training. Eddie works up to a heavy set of 5 reps with a fairly heavy weight. Eddie is not currently trying to break any world records as he prepares for a boxing match with Hafthor Bjornsson, but he does want to maintain a decent level of strength.
After the heavy exercises, Eddie does several upper back exercises. Eddie’s goal is to do upper back exercises at different angles and really train your back.
Let’s take a look at one of Eddie’s quick-lift workouts. Look at this:
Eddie Hall’s Fast Back Training
- Speed Deadlift, 5 sets of 3 reps each
- leg raise (wide grip/bend forward), 3 sets of 10-15 reps each
- abdominal pull-ups (sponge handles), 3 sets of 10-15 reps each
- rope pull up with arms extended, 3 sets of 10-15 repetitions each
Here is a training video for this session:
In this back workout, Eddie Hall performs 5 sets of 3 reps of the speed deadlift. Eddie does weird things when he misses the top of the deadlift on his quick power reps.
Eddie says we need to go down explosively and we won’t get anywhere if we go to the lockout in the air. As the saying goes: You can’t argue with the results!
Eddie finishes his back workout with three supportive exercises that don’t put too much strain on the lower back.
What’s the verdict? Is Eddie Hall’s upper back workout for you? In my experience, Eddie’s strategy of doing heavy deadlifts one week and fast deadlifts the next works EXACTLY well for intermediate to advanced powerlifters and strongmen. If you’re trying to increase your deadlift volume, it’s definitely worth a try.
That’s great, like the first man on the moon, the first man to run a mile in less than four minutes. And now I am the first to lift a half ton. This is history, and I am very proud to be a part of it.
Thanks for reading and good luck with your strength training!
Dr. Mike Jansen.
Thanks for stopping by my site! My name is Dr. Mike Jansen, PT, DPT. I am the creator/owner of Revolutionary Program Design. My goal is to make RPD the best strength training resource on planet Earth. if you are from another galaxy, anything is possible! So lean back, kick back and relax. There has never been a better time to train or learn the art and science of developing strength training programs.
link to Are the bench press, bench press and leg press good for building muscle?
Link to Eddie Hall’s shoulder workout!
Eddie Hall’s shoulder workout!
Eddie Hall is a professional strength athlete and the 2017 World’s Strongest Man winner. Eddie has the strongest shoulders in the world. It has an air pressure…Having a well-rounded fitness program is important for maintaining your body as you age, but often people only focus on one type of workout. This can lead to less than optimal results. But, not everyone should be a weightlifter, runner or swimmer. If you’re looking to get into a sport, then it’s important to know the proper skills to get you up to speed and build a muscle memory.. Read more about eddie hall diet plan and let us know what you think.
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