Are you looking to boost your deadlift and take your strength training to the next level? The deadlift is a fundamental exercise that works multiple muscle groups and can greatly improve overall fitness and power.
However, many people struggle to see progress in their deadlift numbers. In this blog post, we will discuss 6 proven techniques that can help you boost your deadlift. From proper form and technique, to incorporating assistance exercises and utilizing progressive overload, these tips will help you increase your deadlift and reach your strength goals.
Here are 6 techniques to help you to boost deadlift.
Maintaining proper form and technique
Maintaining proper form and technique is crucial for not only increasing your deadlift but also preventing injury. Proper form includes keeping your back neutral, chest up, and core engaged. Make sure to initiate the lift with a hip hinge, not a bend in your lower back.
Keep the barbell close to your body as you lift and use your legs to drive the movement, not your back. It’s also important to keep your shoulders back and down, and to fully extend your hips and knees at the top of the lift. It’s also a good idea to practice the lift with light weights before increasing the weight, so that you can hone your form and technique. You can use the deadlift calculator to find your one rep max.
Incorporating assistance exercises
Incorporating assistance exercises can help increase your deadlift by targeting specific muscle groups and addressing any weaknesses. Some popular assistance exercises for deadlifting include:
- Glute bridges: These target the glutes, which are a key muscle group for deadlifting.
- RDL (Romanian Deadlifts): Similar to a traditional deadlift, but with less weight and a greater focus on the hamstring and glutes.
- Pull-ups: These target the upper back and lats, which are important for maintaining proper form and stability during the deadlift.
- Good Mornings: These exercise targets the lower back, glutes, and hamstrings which helps in maintaining proper form and stability during deadlift.
- Farmers walks: This exercise targets the grip, core and the overall stability of the body which is important for deadlifting.
These exercises can be incorporated into your training program by adding them as accessory exercises after your main deadlifting sessions. It’s important to keep in mind that assistance exercises should not be done to exhaustion, but rather to complement your deadlifting training and address any specific weaknesses you may have.
Utilizing progressive overload
Utilizing progressive overload is a key technique for increasing your deadlift. Progressive overload is the gradual increase of stress placed on the body during exercise, which leads to adaptations and improvements in strength and muscle mass.
One way to utilize progressive overload is by increasing the weight you are lifting for deadlifts over time. This can be done by adding small increments of weight to the barbell each week or each training session. Another way to utilize progressive overload is by increasing the volume of your deadlifting, such as doing more sets or reps with a given weight.
It’s important to note that progressive overload should be applied gradually to avoid injury and to allow your body time to adapt to the increased stress. It’s also important to listen to your body and take a deload week when needed to avoid overtraining.
Additionally, it’s important to focus on increasing the weight you’re lifting while maintaining proper form and technique. If your form begins to suffer as the weight increases, it may be best to decrease the weight and focus on technique before trying to increase the weight again.
Focusing on the mind-muscle connection
Focusing on the mind-muscle connection is a technique that can help you increase your deadlift by improving the efficiency of the muscle contractions during the lift. The mind-muscle connection refers to the ability to consciously control and engage the specific muscle groups used during an exercise.
To focus on the mind-muscle connection during the deadlift, start by visualizing the muscle groups you want to target during the lift. Next, try to actively contract and engage those muscle groups before starting the lift. This can be done by taking a deep breath, squeezing the muscles, and focusing on the sensation of the contraction.
During the lift, try to keep your mind focused on the muscle groups you want to target and maintain the contraction throughout the movement. This will help you recruit more muscle fibers, which can lead to increased strength and muscle growth.
It’s important to note that focusing on the mind-muscle connection may take time and practice to master, but when done correctly, it can have a significant impact on your deadlift numbers.
Using a mixed grip
Using a mixed grip is a technique that can help you increase your deadlift by providing a more secure grip on the barbell and reducing the risk of bicep tears. A mixed grip is when one hand is facing forward and the other hand is facing backward.
The main advantage of using a mixed grip is that it allows for a more secure grip on the barbell, which can help you lift more weight. When using a double overhand grip, the barbell can roll out of your hands as you lift, making it difficult to maintain control of the barbell. With a mixed grip, one hand is able to hold the barbell securely in place, reducing the risk of the barbell rolling out of your hands.
Additionally, using a mixed grip helps to reduce the risk of bicep tears, which can occur when using a double overhand grip with heavy weights.
It’s important to note that using a mixed grip can also have some disadvantages. One is that it can lead to muscle imbalances over time as it will put more stress on one arm than the other. It’s important to switch the hand that you have facing backwards in your mixed grip every few weeks or workout sessions to balance out the stress.
Additionally, a mixed grip can also cause problems if you have any shoulder issues, so it’s important to check with your doctor or physical therapist before incorporating this technique in your workout routine.
Incorporating deadlift variations
Incorporating deadlift variations is a technique that can help you increase your deadlift by targeting specific muscle groups and addressing any weaknesses. Deadlift variations include:
- Sumo deadlifts: This variation is done with a wider stance and a closer grip on the barbell. It places more emphasis on the quads and adductors, and can be a good option for those who struggle with traditional deadlifts due to back or hip pain.
- Deficit deadlifts: This variation is done by standing on a raised platform, which increases the range of motion and places a greater emphasis on the glutes and hamstrings.
- Rack pulls: This variation is done by setting the barbell at a higher starting point, typically at knee level. It places more emphasis on the upper back and lats, and can be a good option for those who struggle with the lockout portion of the traditional deadlift.
- Snatch grip deadlifts: This variation is done with a wider grip on the barbell, which places more emphasis on the upper back and lats.
- Stiff-legged deadlifts: This variation is done with a more upright torso and with the legs almost straight, which places more emphasis on the hamstring and glutes.
Incorporating different deadlift variations can help to target specific muscle groups and address any weaknesses you may have. It’s important to keep in mind that incorporating deadlift variations should be done in addition to traditional deadlifts, not as a replacement. Additionally, it’s important to use proper form and technique with any variation you choose to incorporate in your workout routine.
In conclusion, increasing your deadlift is a great way to improve your overall strength and fitness. There are many techniques that can help you boost your deadlift numbers, including maintaining proper form and technique, incorporating assistance exercises, utilizing progressive overload, focusing on the mind-muscle connection, using a mixed grip, incorporating deadlift variations, increasing frequency of deadlifting, incorporating dynamic effort work, prioritizing the posterior chain, and utilizing a weightlifting belt.