The Eddie Hall Back Workout | The Ultimate Guide!

Eddie Hall is a professional strongman competitor and one of the strongest upper backs in the world. In 2016 Eddie Hall set the all-time deadlift world record by lifting over 1,100 pounds off the ground.

If you want to build a big, strong back then the Eddie Hall back workout is for you!


  • Eddie Hall’s Training Split
  • Eddie Hall’s Heavy Deadlift Workout
  • Eddie Hall’s Speed Deadlift Workout

In this comprehensive guide I will teach you exactly how Eddie Hall organizes his back workouts to build size and strength.

But first you have to watch this video of Eddie Hall’s world-record 1,102 pound deadlift. Check it out:

Wow, talk about incredible!

Eddie hall trains his upper back one day per week on his dedicated deadlift day. Here is Eddie Hall’s training split:

Eddie Hall’s Training Split

  • Monday: Legs
  • Tuesday: Chest / Triceps
  • Thursday: Back
  • Friday: Shoulders

As you can see Eddie Hall trains his upper back one day per week on its own dedicated training day. Eddie hall also performs all of his heavy deadlifting work on this training day.

The deadlift is one of those lifts that is very taxing on the body so Eddie goes heavy on the deadlift one week and lighter on the deadlift the other week.

On Eddie’s lighter weeks he performs some speed sets with around 50-60% of his 1-rep max. These speed sets let him practice his deadlift technique without beating up his body so much.

Here is a basic training template for Eddie’s upper back workouts:

Eddie Hall’s Deadlift Training Template

  • Part 1: Heavy deadlift or speed deadlift
  • Part 2: Upper back accessory exercises

Eddie always starts his back workout with deadlifts. He either goes heavy on the deadlift or performs multiple speed sets to practice his technique and improve his explosive strength.

After deadlifting Eddie performs a few upper back accessory exercises like lat pulldowns, machine pulldowns, machine rows and seated cable rows for a few sets of 10-15 reps. Eddie mixes up these accessory exercises all the time depending on how he is feeling.

Now let’s look at a couple of Eddie Hall’s actual deadlift workouts. Check it out:

Eddie Hall Heavy Back Workout

  • Exercise #1: Conventional deadlift, 1 set of 1-5 reps
  • Exercise #2: Lat pulldown (wide / overhand grip), 3 sets of 10-15 reps
  • Exercise #3: Hammer strength lat pulldown (narrow / supinated grip), 3 sets of 10-15 reps
  • Exercise #4: Hammer strength row (neutral / narrow grip), 3 sets of 10-15 reps
  • Exercise #5: Seated cable row (v-handle), 3 sets of 10-15 reps

Here is the training video for this workout:

This is a great example of Eddie’s heavy back workout. Eddie works up to a heavy set of 5 reps with a reasonably heavy weight. Eddie isn’t trying to break any world records these days as he is preparing for his boxing match with Hafthor Bjornsson but he still wants to maintain a decent level of strength.

After his heavy deadlift sets Eddie performs several different exercises for his upper back. Eddie’s goal is to his his upper back from several different angles and really pump his back full of blood.

Now let’s look at one of Eddie’s speed deadlift workouts. Check it out:

Eddie Hall Speed Back Workout

  • Exercise #1: Speed deadlift, 5 sets of 3 reps
  • Exercise #2: Lat pulldown (wide / pronated grip), 3 sets of 10-15 reps
  • Exercise #3: Lat pulldown (spongey grips), 3 sets of 10-15 reps
  • Exercise #4: Straight arm cable pulldown, 3 sets of 10-15 reps

Here is the training video for this workout:

For this back workout Eddie Hall performs 5 sets of 3 reps on the speed deadlift. Eddie does this weird thing where he skips the very top part of the deadlift on his speed reps.

Eddie says that the bottom part of the movement is where you need to be explosive and you aren’t accomplishing anything by exploding all the way to lockout. As they say, you can’t argue with results!

Eddie finishes his back workout with three accessory exercises that don’t fatigue his lower back too much.

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So what’s the verdict? Is the Eddie Hall upper back workout right for you?

In my experience Eddie’s strategy of performing heavy deadlifts one week and speed deadlifts the other week works EXTREMELY well for intermediate to advanced powerlifters and strongmen.

If you are trying to boost your deadlift then this is definitely worth giving a shot!

Here is a great quote by Eddie Hall to pump you up even more:

“It’s that great feeling, like the first man on the moon, the first man to run a mile in under four minutes. And now, I’m the first to deadlift half a ton. It’s history, and I’m very proud to be a part of it.”

Thank you for reading and I wish you the best of luck on your strength training journey!


Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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