Some call this the King of lifts.
Whether you think this deserves that title of perhaps the Snatch, Clean & Jerk or Squat are better suited to it, we can all agree that there is nothing most satisfying that hoisting a hefty weight off the floor to a solid lock out.
It’s a truly great feeling.
If you’ve hit a bit of a plateau with yours, here are some tips to help you hit some new numbers 🙂
Ideally you want to get all of your lifts on camera, that way you can make sure your form is on point.
People will complain that their grip give out, this is cool and means that they can work on it.
Adding in Farmers Walks with your bodyweight (50% each hand) for 10 sets of 15-30 seconds (rest double the time you did) 2-3 times per week will fortify this fingers of yours.
No bouncing of any deadlift.
Ideally place the bar down, step away, step back in, set up again and lift, repeat for your desired amount of reps.
This is a great way to groove your set up form and makes for some interesting sets of 5.
4 – Add front squats/pause FS to your training
These have a nice carry over effect to deadlifts because you have to stay tight and hold posture to make the lift, especially the pause variations.
Aim for 15-25 reps in a session, capping the reps per set limit at 3, so that might be 8×3, 12×2, 5×3, 15×1, and so on.
5 – Super slow eccentrics
You deadlift as normal, while fusing on keeping your form a solid and tight as possible.
Next hold the bar at the top for 5 seconds, then proceed to lower over the next 10 seconds, do singles only for this and use anywhere from 50-70% of your max weight you can hit with solid form.
Easy on paper, ridiculously hard in practice.
6 – Remember the deadlift is a hinge
If you watch good pullers they have the following in common:
– Almost vertical shin at set up and second part of the pull
– Hips just higher than knees, shoulders just higher than hips
– They push the floor away
– They push their hips forwards
– They keep the bar close
– Tension is not lost at any point in the set up or the lift
A lot of people try to squat a deadlift, as such the squat it off the floor (badly), then continue to back extend the weight he rest of the way up and wonder why they hurt themselves.
Here is a great little resource explaining this (it’s easier to watch than read):
Your DL might take a hit in terms of numbers lifted while you re-pattern, however it will be worth it in the end.
This might seem obvious however you’d be surprised how many people put most of their training focus in to pressing and wonder why they have a crap pull.
Bent over rows, pull ups, pull downs (various grips), single arm rows, bear hug carries, face pulls, reverse flies are only a few examples of back exercises, make sure you get in some solid volume for your back and make it grow.
You’ll also find the bigger your back is the better at pressing you become as your back is responsible for stabilising you and the stronger it is, the stronger human being you will be.
Kind of a contradiction to this entire post, yet a very relevant one.
Time in the gym is meant for BUILDING STRENGTH, not testing it.
Many are guilty of testing too often in the gym and wonder why they never make progress.
Ego must be left at the door. If you can pull 5 plates, that’s great just don’t think you have to pull 5 plates every time you’re in the gym otherwise people will think you’re weak, they won’t, they don’t care about what you lift, trust me.
In the gym sticking between 70-85% of your max is more than enough to help you build some impressive strength and avoid snapping yourself up.
If you need to lift some big weights for instagram do what most of those who are famous on it do and buy some fake weights for your videos, simple 😂
There you have it, 8 tips to help you improve your deadlift.
Obviously don’t try to do them all at once.