Should You Deadlift Like KK (Konstantin Konstantinovs)?
The Rounded Back Debate—Does It Work, and Should You Do It?
In the world of deadlifting, few figures command the same level of awe as Konstantin Konstantinovs. His raw 936 lbs pull at the Latvian AWPC Cup 2009 — executed beltless with his signature rounded-back style—stands as one of the most iconic feats of strength in modern history. The way he lifted defied conventional wisdom, challenging everything lifters are taught about spinal positioning and technique.
So, should you deadlift like KK? Can rounding your back be a viable option, or is it a one-way ticket to injury? And, more importantly, does his approach make sense for strongman and powerlifting today?
Let’s break it down.
Why Did KK’s Rounded Back Deadlift Work?
Most lifters are told from day one that maintaining a neutral spine is essential for safety and efficiency in the deadlift. Yet KK pulled with a visibly rounded upper back, and it worked for him at the highest level. Why?
Upper Back Strength and Positioning His approach wasn’t just reckless disregard for form—it was a calculated technical adaptation. Rounding the upper back allowed him to shorten the range of motion, giving him a mechanical advantage off the floor. However, his ability to do this safely came from exceptional upper back and core strength. His traps, rhomboids, lats, and spinal erectors were absurdly developed, allowing him to maintain position under extreme loads.
Lumbopelvic Control There’s a huge distinction between rounding the upper back (thoracic flexion) and losing position in the lower back (lumbar flexion). KK’s technique involved intentional thoracic rounding while keeping his lower back rigid—an advanced skill that requires both strength and body awareness. When lifters fail to distinguish between the two, they end up in dangerous positions, where the lumbar spine is unable to stabilize under load.
Speed Off the Floor His technique wasn’t just about brute strength—it was designed to generate explosive power from the bottom. The forward position of his torso allowed for a greater stretch reflex in the posterior chain, helping him accelerate through the initial phase of the lift.
Rounding Your Back in the Deadlift: Pros & Cons
Despite KK’s success, rounding the back in the deadlift remains controversial. Here’s why:
Potential Benefits of Upper Back Rounding:
✅ Shortened Range of Motion – A rounded upper back effectively reduces the distance the bar has to travel.
✅ Better Positioning for Certain Lifters – Some lifters, particularly those with long femurs and short torsos, may find a slightly rounded position allows for stronger mechanics.
✅ Stronger Off the Floor – A forward torso position can help generate momentum in the initial phase of the pull. Helpful for max pulls in strongman that allow for suits and hitching.
Potential Drawbacks & Risks:
❌ Spinal Stability Trade-Off – If a lifter lacks the upper back and core strength to hold the position, they risk losing control mid-lift.
❌ More Demanding on the Posterior Chain – The technique places additional strain on the spinal erectors, which can lead to fatigue and breakdown over time.
❌ Limited Carryover to Some Strongman Events (From a broader training implication) – While it may work for max deadlifts, it’s not necessarily ideal for events like axle deadlifts or frame carries, which demand rigid bracing.
Powerlifting vs. Strongman: Does It Make Sense?
A rounded-back deadlift can work in powerlifting for those who have mastered the technique, but it’s not universally beneficial. In contrast, strongman competitors often need to maintain a more rigid torso due to the varied nature of events—from car deadlifts to frame carries to heavy pulls for reps.
Powerlifters Can Afford the Trade-Off: Since powerlifting is all about the single heaviest rep possible, some lifters can get away with a slight upper back round if it shortens the ROM and improves leverage.
Strongmen Need Versatility: Since strongman training requires frequent pulling under fatigue and in different positions, excessive rounding can become a liability. Events like axle deadlifts, deficit pulls, and farmers walks all demand midline integrity. A strongman who relies on a rounded-back pull might find their positioning breaking down in other events.
Who Should Consider It?
Rounding the upper back in the deadlift is an advanced technique—not something a beginner or intermediate lifter should experiment with recklessly. It works best for:
Lifters with exceptionally strong upper backs (built through weighted pull-ups, rows, and direct spinal erector work).
Competitors who have tested the position safely and found it to be biomechanically superior.
Lifters who primarily compete in powerlifting and not strongman, where max pulls are the primary goal. (Or Strongman competitors who are looking to use the technique strategically for maximal weight pulls in competition)
Should You Deadlift Like KK?
For most lifters? No. Probably.
KK’s technique worked because he was a genetic outlier with a training system built around it. He had the upper back strength, core stability, and body awareness to make it work. Most lifters lack the prerequisites to pull this off safely.
If you’re a powerlifter looking to maximise leverage, experimenting with a slight thoracic round could be viable—but only if you have the strength to control it. If you’re a strongman athlete, it’s generally wiser to train with a neutral spine to ensure carryover across different events.
And, of course, KK’s deadlifting technique was just one piece of his success. His training program was an entirely different animal—one that very few lifters today could realistically survive.
Konstantin Konstantinovs’ Training: What Made Him Different?
Konstantin Konstantinovs wasn’t just a freakishly strong deadlifter—he was a different breed of lifter altogether. While his rounded-back deadlift technique gets most of the attention, his training system is just as fascinating. Unlike the rigid periodized structures followed by many powerlifters, KK’s approach was both brutally simple and unapologetically extreme.
So what made his training different? And more importantly, could you actually survive it?
A High-Frequency Approach to Strength
KK’s training was built around high-frequency squatting, benching, and deadlifting—a system deeply rooted in Soviet Olympic weightlifting methodologies. While Western powerlifters often follow once-a-week deadlifting and structured periodization, KK took a more aggressive, instinct-driven approach:
Squatting and benching featured in every workout.
Two dedicated deadlift days, alternating between heavy and light sessions.
Short rest periods, forcing recovery adaptations rather than relying on external deloads.
Minimal reliance on conventional periodization models—he trained hard year-round.
This kind of frequency is not for the weak. It demands insane work capacity, exceptional recovery ability, and a willingness to embrace constant joint and muscular fatigue. But it also explains why his torso and posterior chain were unparalleled—his body was always under load.
The Two Deadlift Days: A Brutal Split
Unlike many powerlifters who prioritize a single heavy deadlift day per week, KK deadlifted twice weekly using a strategic mix of heavy and light sessions:
Heavy Deadlift Day (Workout 1)
Primary Deadlift: Either rack pulls (elevated 7-23 cm from the knee) or deficit deadlifts.
Bench Press (Touch-and-Go or Paused Close-Grip): Used as a “break” between heavy lifts.
Second Deadlift Variation: Either a floor pull or deficit pull, performed with pauses at the bottom.
Box Squat: Performed for speed and positional reinforcement.
Speed and Accessory Deadlift Day (Workout 3)
Speed Deadlifts with Bands: 8x1, with up to 130kg of additional band tension at the top sometimes.
Explosive Weighted Pull-Ups: Treated as a primary deadlift accessory.
Glute Ham Raises, Hyperextensions, and Abdominal Work: All performed heavy to build rigidity.
His heavy deadlift work focused on overloading different positions, while his lighter day emphasised explosiveness and recovery. The use of accommodating resistance (bands on speed deadlifts) is a major similarity to the Conjugate Method, which also relies on speed-focused work to improve force output. However, where Conjugate lifters cycle max effort movements weekly, KK relied on progressive overload and sheer brutality to drive his numbers up.
Why KK’s Upper Back Was So Ridiculous
One of the most overlooked aspects of KK’s deadlifting dominance was his insanely strong upper back. His lats, traps, rhomboids, and rear delts were so developed that his torso looked like it had been carved out of stone. This wasn’t just an aesthetic benefit—it was the key to his deadlift success.
Key Upper Back & Torso Work in KK’s Training:
Explosive Weighted Pull-Ups – Always done with full range of motion and often with heavy weight.
Heavy Weighted Ab Rollouts & Rope Crunches – To reinforce core rigidity under load.
Glute Ham Raises & Weighted Hyperextensions – To build posterior chain endurance.
The pull-ups are especially interesting. Most powerlifters barely train them, but KK treated them as a direct deadlift builder. By training explosive vertical pulling, he strengthened the very muscles that kept him locked in place during his pulls.
Rack Pulls & the Art of Overloading Partial Ranges
One of the most unique elements of KK’s deadlift training was his use of elevated rack pulls at different heights. While some lifters do rack pulls sporadically, KK used them as a primary builder.
He rotated between pulls from 7 cm, 11 cm, 15 cm, 20 cm, and 23 cm off the floor.
Sets were either for heavy triples or 8-10 reps, depending on how he felt.
No straps—he built grip strength with these as well.
This approach allowed him to train different phases of the pull while overloading the muscles responsible for lockout. Unlike many lifters who rack pull from high positions just to stroke their ego, KK stayed in the range where carryover to full-range deadlifts was maximized.
The Role of Box Squats in KK’s Training
Powerlifters associate box squats with Westside Barbell and Conjugate-style training. But KK? He did them too.
Box squats reinforced his starting position and explosiveness.
They forced him to stay tight in the hole, which translated directly to his deadlift setup.
They allowed him to train with less axial loading, which was critical given how often he squatted.
This is one of the rare areas where KK’s training actually overlaps with Conjugate principles—using box squats and accommodating resistance to increase power output. However, where Westside lifters use variety in movement selection, KK relied on brute force and workload accumulation to achieve similar adaptations.
Would KK’s Training Work for You?
KK’s system is fascinating, but could the average lifter survive it? Not likely.
Who Could Benefit from His Approach?
✅ Lifters with elite-level recovery and work capacity.
✅ Powerlifters who thrive on high-frequency training.
✅ Athletes with extremely strong backs and torsos who can handle frequent heavy deadlifting.
Who Would Get Crushed by It?
❌ Anyone who struggles with recovery.
❌ Lifters prone to overuse injuries or burnout.
❌ Strongman athletes who need to manage multiple event disciplines.
KK’s high-frequency, instinct-driven training worked for him because he was built differently. Most lifters will break down long before they see results from trying to replicate it. His upper back, core, and posterior chain were superhuman, which allowed him to pull off feats of strength that would destroy other lifters.
Should You Train Like KK?
KK’s training philosophy was simple but brutal: Squat, bench, deadlift. A lot. Go heavy. Get stronger.
It worked because:
His body was conditioned for extreme frequency.
He had world-class upper back, core, and grip strength.
He adapted his training instinctively, rather than following rigid periodisation.
For the average lifter, his concepts can be applied, but his exact training system would be unsustainable. Instead of blindly copying KK’s program, most lifters would be better off:
Implementing his upper back and core training.
Using moderate-frequency deadlifting rather than extreme frequency.
Adapting his speed work into a more structured progression.
Ultimately, KK’s training was a testament to his unique genetics, mindset, and work ethic. Trying to replicate it without those factors? A recipe for burnout.
The real takeaway? Don’t copy the program—copy the principles.
Why KK’s Training Differs from a Conjugate & Strongman-Specific Approach
KK’s training was rooted in Olympic weightlifting principles, emphasizing high-frequency, instinct-driven progression, and constant exposure to the main lifts. This approach contrasts sharply with the Conjugate Method and strongman programming, which prioritise:
🔹 Max Effort & Dynamic Effort Variability – The Conjugate system rotates max effort movements and incorporates speed-strength work in a more structured fashion. KK relied more on pure volume and overload rather than systematic variation.
🔹 Strategic Fatigue Management – Strongman and Conjugate approaches use wave loading and intelligent exercise rotation to manage CNS fatigue. KK’s system was about pushing through rather than managing workload strategically.
🔹 Specific Event & Skill Development – Strongman training requires dedicated event work. A pure KK-style program would leave little room for skill refinement, making it impractical for strongman competitors who need technical efficiency across multiple disciplines.
The Burnout Factor: Why KK’s System Is Unsustainable for Most Lifters
The biggest red flag for most lifters attempting KK’s program? The risk of burnout.
Lifting heavy multiple times per week skyrockets fatigue.
Minimal structured deloading leads to eventual stagnation.
Grinding through fatigue increases the risk of injury over time.
Lifters without elite-level genetics will eventually hit a recovery ceiling. Once the body can no longer adapt to the stress, progress halts—or worse, injury forces an involuntary break. KK was able to push through extreme fatigue because his body was conditioned for it. For most lifters, a smarter, more structured approach would yield better long-term results.
Could KK’s Training Work for You?
Unless you’re an elite lifter with insane recovery ability, the answer is probably not.
For most powerlifters and strongmen, a more structured, fatigue-managed approach will lead to greater long-term gains with less risk of burnout. Instead of trying to replicate KK’s program, most lifters would be better off adapting its core principles—prioritizing upper back strength, grip endurance, and explosive deadlift work—into a more sustainable framework.
If you’re looking to build monster deadlift strength while staying healthy and competitive, focusing on individualised programming, structured recovery, and strongman-specific adaptations will always be the smarter choice.
Adapting Konstantin Konstantinovs’ Training for Strongman
Konstantin Konstantinovs' training was legendary for its brutality, simplicity, and effectiveness. His relentless approach to high-frequency squatting, benching, and deadlifting forged one of the strongest deadlifters in history. However, copy-pasting his training for strongman would be a mistake.
Strongman is not powerlifting—it’s not just about pulling the biggest deadlift possible. Event training, grip endurance, and overall athleticism play a huge role in success. KK’s program, while incredible for raw strength, doesn’t account for the unique demands of strongman competition.
So, can we adapt his methods to build a strongman-ready deadlift without wrecking recovery for events? Yes. Here’s how.
Why KK’s Training Doesn’t Translate Directly to Strongman
KK’s training was designed for pure deadlifting strength—not event readiness.
This works for powerlifting or deadlift-only competitions, where your sole focus is lifting the heaviest possible single rep. But in strongman, you have to deal with:
Deadlifting for reps (often from different heights or with odd objects).
Axle deadlifts, car deadlifts, and frame carries—all requiring different technical adaptations.
Balancing deadlift strength with yoke, log press, stone loading, and medleys.
KK’s approach will get you strong, but without adjustments, it will wreck your recovery for event training.
How to Modify KK’s Training for Strongman
We don’t need to throw out KK’s methods completely—his torso strength, upper back work, and posterior chain training were elite. Instead, we can adapt his principles into a strongman-specific approach that improves deadlift strength without frying recovery.
1. Retain KK’s Heavy Torso Work
If there’s one thing to steal from KK’s training, it’s his brutal torso strength development. His upper back, abs, and spinal erectors were a major reason he could pull 900+ pounds beltless.
✅ Keep his direct core and upper back training:
Weighted pull-ups – Develop grip, lats, and mid-back strength.
Glute-ham raises & reverse hypers – Protect the lower back and reinforce posterior chain endurance.
Standing rope crunches & ab rollouts – Develop core rigidity for maximal lifts and carrying events.
Why this works for strongman: A rigid torso is just as important in yoke walks, farmers carries, and pressing events as it is in deadlifting.
2. Cycle Rack Pulls Intelligently (Don’t Grind Every Week)
KK relied on heavy rack pulls from various heights. While this built massive lockout strength, constantly grinding heavy partial pulls can wreck recovery.
A smarter strongman approach:
✅ Rotate rack pulls in and out instead of hammering them year-round.
✅ Cycle heights to avoid overloading the same weak points every week.
✅ Program heavy rack pulls close to a deadlift-for-max event but phase them out for rep-based contests.
Why this works for strongman:
Lots of strongman deadlifts start above the floor (car deadlifts, silver dollar deadlifts, frame pulls), so rack pulls can help, but overusing them leads to fatigue without much extra benefit for events.
3. Swap Out Speed Deadlifts for Strongman-Specific Pulls
KK used speed deadlifts with as much as 130kg of band tension. This built rate of force development, but for strongman, event-specific variations are a better use of training time.
✅ Replace or rotate banded deadlifts with:
Axle deadlifts (double overhand for grip & upper back strength).
Car deadlifts (simulate competition conditions).
Frame deadlifts (reinforce torso rigidity under load).
Why this works for strongman:
Speed deadlifts with bands improve barbell acceleration, but in strongman, most deadlifts are awkward, non-barbell lifts. Training with competition-style implements builds real-world strength and skill.
4. Adjust Volume & Frequency to Accommodate Events
KK’s multiple heavy deadlift sessions per week worked for powerlifting, but strongman training requires more recovery. If you burn out your posterior chain deadlifting, you’ll suffer in:
❌ Yoke carries (upper back & hip fatigue).
❌ Atlas stones (posterior chain exhaustion).
❌ Farmers walks (grip & core fatigue).
✅ A strongman-friendly adjustment:
Heavy deadlifts once per week.
A lighter deadlift variation on a separate day (e.g., axle pulls, stiff-leg deadlifts).
Use strongman events (car deadlifts, frame pulls) as natural deadlift builders.
Why this works for strongman: Managing recovery across multiple events is critical. Deadlifting too often kills event training ability.
5. Use Heavy Kettlebell Swings (Like KK Did)
A lesser-known part of KK’s training was his use of heavy kettlebell swings. While many lifters ignore this exercise, KK understood that explosive hip extension is the foundation of a strong deadlift.
✅ How to use kettlebell swings for strongman:
Use them for explosive posterior chain work instead of light speed deadlifts.
Add them at the end of a session to build hip drive without excessive fatigue.
Go heavy (32-48kg+ kettlebells) with low reps for power.
Why this works for strongman:
Strongman events like stones, sandbag loads, and tire flips all rely on hip drive. Heavy swings build explosiveness without frying recovery.
Should You Train Like KK for Strongman?
KK’s training built one of the strongest deadlifters in history, but strongman requires more than just a big pull.
✅ Take his best principles—torso strength, posterior chain work, and intelligent overload.
❌ Ditch the high-frequency deadlifting—replace it with strongman-specific event work.
By modifying his approach, you get the best of both worlds—elite-level deadlift strength without sacrificing event performance.
If you want to deadlift like a strongman, not just a powerlifter, adapting KK’s training is the way forward.
Should You Deadlift Like KK? The Final Verdict
Konstantin Konstantinovs was a legend, both for his incredible deadlift numbers and his uncompromising approach to training. His rounded-back deadlift technique, high-frequency programming, and brutal work ethic set him apart from other lifters. But while his methods worked for him, the question remains—should you deadlift like KK?
The answer isn’t a simple yes or no. It depends on who you are, how you train, and what your goals are.
Technical Takeaway: The Rounded-Back Deadlift Debate
KK’s most recognizable trait was his heavily rounded upper back when pulling. While most lifters are taught to maintain a neutral spine, KK deliberately allowed thoracic flexion while keeping his lower back locked in
.
🔹 Can it work? Yes—if you have elite upper back strength, core control, and years of experience.
🔹 Is it necessary? No—many of the best deadlifters pull with a more neutral spine.
🔹 Who should avoid it? Most lifters, especially beginners and intermediate athletes who haven’t built the strength to control that position safely.
The key lesson here isn’t to blindly copy KK’s technique, but rather to develop insane upper back strength so that, regardless of your pulling style, your positioning remains solid under load.
Programming Takeaway: KK’s Training Wasn’t for the Weak
KK’s training was relentless. His high-frequency squatting, benching, and deadlifting demanded elite recovery ability, something very few lifters possess.
❌ For most lifters, this level of volume and intensity is unsustainable.
✅ For a small percentage of high-level athletes, extreme frequency can yield massive results.
If there’s one lesson to take from KK’s training, it’s that building elite-level strength requires brutally hard work. But hard work without smart programming leads to burnout. Most lifters will benefit from a more structured, fatigue-managed approach, rather than just grinding through pain.
Adapting KK’s Training for Strongman
If you’re a strongman competitor, copying KK’s training won’t work without modifications. Strongman requires more than just a massive deadlift—it demands conditioning, endurance, and versatility.
Instead of trying to replicate his training exactly, take the best elements and discard the unsustainable ones:
✅ Keep his emphasis on core and upper back strength—pull-ups, heavy abs, and hypers are essential.
✅ Use rack pulls and heavy partials sparingly—overloading different ranges is smart, but constant max-effort pulling is a recipe for fatigue.
✅ Ditch excessive band tension when deadlifting—replace it with axle deadlifts, car deadlifts, and frame carries for direct carryover.
✅ Adjust training frequency—strongmen can’t afford to be fried from deadlifting 3-4 times a week when they need to train multiple events.
The takeaway? KK was a freak, but strongman demands smarter energy allocation than powerlifting. Take his torso work, his intensity, and his mindset, but train in a way that maximizes recovery for event performance.
His Tragic & Untimely Death
Beyond his numbers and training philosophy, KK was respected as one of the most humble and well-liked figures in the strength world. His death in 2018 at just 40 years old was a devastating loss to the powerlifting and strongman communities.
Though he’s gone, his legacy remains—not just in the videos of his legendary deadlifts, but in the mentality he brought to training. KK showed the world what it meant to commit to strength at the highest level. He didn’t just train hard—he embraced the grind.
But his story is also a reminder that longevity matters. Pushing to extremes without recovery, adaptation, and long-term strategy can break even the strongest lifters. The goal isn’t just to lift the most weight possible today—it’s to keep getting stronger for decades.
Final Verdict: Should You Train Like KK?
🔹 If you’re an elite powerlifter with insane recovery ability? Maybe.
🔹 If you’re an average lifter or strongman competitor? Not without modifications
🔹 If you want to build long-term strength without burnout? A smarter, structured approach is the way forward.
KK’s mindset was invaluable, but his exact training structure isn’t suitable for most lifters. Instead of copying his program, apply the principles—train your torso relentlessly, develop absurd upper back strength, and embrace hard work—while staying smart about fatigue management.
Want to Deadlift Big Without Breaking Down?
If you want a deadlift-focused approach that builds raw strength while keeping you strong and healthy, check out my coaching services and training programs. Whether you’re a strongman competitor or powerlifter, I can help you adapt the best elements of elite-level training without wrecking your body in the process.
Konstantin Konstantinovs’ 3-Week Training Plan (Simplified)
KK’s training was high-frequency and brutally simple, with squatting, benching, and deadlifting featuring multiple times per week. The deadlift was trained twice weekly, alternating between max effort and speed-focused work.
Below is a three-week cycle based on his principles. The variations rotate intelligently to prevent burnout while still stressing all key positions.
Week 1
Day 1 (Heavy Deadlift & Squat Focus)
Light squat warm-up
Rack Pull (7-23cm off the knee) – 3x3 or 3x8-10
Bench Press (Medium Grip, Touch & Go) – 3x5
Deficit Deadlift (9cm, Paused at Bottom) – 2x2-3, then 1x6-8 if feeling good
Box Squat – 3x6
Day 2 (Medium Squat & Bench Focus)
Medium-Heavy Squat – 4x5
Bench Press (Work up to heavy 3-rep set) – 1x3, then 1x8-10 (close or medium grip)
Cardio (15-20 min steady-state)
Day 3 (Speed & Upper Back Focus)
Light Squat – 3x5
Bench Press (Moderate Intensity) – 1x6-8
Speed Deadlift with Bands (+130kg at top) – 8x1
Weighted Pull-Ups (Explosive) – 4x5-8
Glute Ham Raise (GHR) – 3x8-10
Heavy Ab Rollouts & Rope Crunches – 4 sets each
Day 4 (Repeat of Day 2)
Medium-Heavy Squat – 4x5
Bench Press (Work up to heavy 3-rep set) – 1x3, then 1x8-10 (close or medium grip)
Week 2
(Same structure, but variation in deadlift movement selection and intensity)
Day 1 (Heavy Deadlift & Squat Focus)
Light Squat Warm-Up
Deficit Deadlift (9cm, Paused at Bottom) – 3x3
Bench Press (Paused Close-Grip) – 3x5
Rack Pull (15cm off the knee) – 3x8-10
Box Squat – 3x6
Day 2 (Medium Squat & Bench Focus)
(Same as Week 1)
Day 3 (Speed & Upper Back Focus)
Speed Deadlifts (No Bands, just fast pulls) – 8x1
Weighted Pull-Ups (Explosive) – 4x6
GHR + Heavy Hypers – 4x10
Heavy KB Swings – 3x15
Heavy Ab Rollouts & Rope Crunches – 4 sets each
Day 4 (Repeat of Day 2)
(Same as Week 1)
Week 3
(Mostly the same, but deadlift variations are cycled again)
Day 1 (Heavy Deadlift & Squat Focus)
Rack Pull (20cm off the knee) – 3x3
Bench Press (Medium Grip, Touch & Go) – 3x5
Deficit Deadlift (9cm, Paused at Bottom) – 2x2-3, then 1x6-8
Box Squat – 3x6
Day 2 & 4 (Medium Squat & Bench Focus)
(Same as previous weeks)
Day 3 (Speed & Upper Back Focus)
Speed Deadlift with Bands (+130kg at top) – 8x1
Weighted Pull-Ups (Explosive) – 4x5-8
Glute Ham Raise (GHR) + Weighted Hypers – 3x10
Heavy Ab Rollouts & Rope Crunches – 4 sets each
Heavy KB Swings – 3x15
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