One ultimate thing in this world is the desire to increase one’s deadlift. In fact, we’re guessing that’s why you are reading this article, How To Increase Your Deadlift, in the first place! In other cases, the desire for a larger deadlift is accompanied by the ironic necessity of actually working out for one.
In this article, How To Increase Your Deadlift, we will discuss tips on increasing your deadlift.
Can I increase my deadlifts?
Yes! There are infinite methods to increase your strength and 1-rep max in the deadlift, but sometimes the simplest solutions are present in our everyday life routine.
6 Most Effective Ways To Increase Your Deadlift
The following are some ways through which you can increase your deadlift just by making little changes to your workout routine.
1. Deadlift More Frequently
Increasing your total number of deadlifts is the simplest way to get stronger in this exercise. As with any sport, proper weightlifting technique is essential. If you wanted to improve your free throw shooting, you wouldn’t just shoot them once a week; you’d shoot them every day. So good form and technique are essential when performing a deadlift.
Boosting your deadlifting strength coincides with increasing your workout frequency. Therefore, performing the deadlift more frequently (ideally twice or thrice per week) can help you recover faster and refine your form.
2. Accessory Movements
Deadlift performance can be enhanced by targeted exercise. The deadlift, for instance, is a technique that can be improved by practicing movement patterns and variants that mirror and reinforce the conventional deadlift rather than by performing isolation accessory training.
Besides the back and hamstrings, a wide variety of other muscles are engaged during a deadlift. Pay attention to the ancillary motions as well. You need to ensure you’re not neglecting any areas of strength by neglecting accessory actions.
Tricep pushdowns, calf raises, good mornings, and even squats should all be part of your routine as supplementary exercises.
3. Give Attention To Weak Points
It’s important to evaluate your lifting technique to pinpoint your areas of weakness. Is it difficult to lift the load from the ground? Or do you struggle to keep the weight off when you try? Whatever it is, work on it until it becomes your strength.
Do some deficit deadlifts if you can’t get the weight off the floor. Strength training from a weakened starting position can be aided by performing deficit deadlifts, which increase mobility.
On the other hand, you can also do some rack deadlifts if you have difficulty locking the weight out. You can alter the angle to suit your preferences when performing rack deadlifts.
Set the pins at knee height, load up the barbell, and pull if you find yourself at a standstill near knee height. It is possible to place more weight on the heaviest part of the lift when using a rack for deadlifts.
4. Work On Your Grip Strength
Strip off your belts! Using straps can prevent you from gaining strength in your forearms, which is a crucial but often neglected part of deadlifting. Developing a strong grip is just as important as developing strong forearms.
Simply deadlifting without straps is the best way to strengthen your grip. You should also try various grips, such as the hook grip or the double overhand. Only a few sets out of your total workout should involve the use of straps.
You should also do farmer’s walks, reverse curls, and towel pull-ups in addition to removing your straps. It is because maintaining steady improvement is essential if you want to see a noticeable difference in your physical appearance.
You may take your back growth and entire physique to the next level by breaking through your deadlifting plateau.
5. Proper Breathing
Breathing correctly is crucial for the deadlift because of the high emphasis placed on abdominal pressure and stability. Putting as much possible pressure on the abdominal cavity is what abdominal braces are designed to do.
The deepest layer of the abs at the front, the diaphragm at the top, and the pelvic floor at the bottom all come together to form this cavity, or “box.” When this container is fully pressurized, it forms a sturdy, nearly unbreakable structure. Which raises the question, “How do we accomplish this?”
Pay attention to your rib cage extending and your diaphragm lowering as you exhale deeply. To practice bracing, lie on your back and take deep, calm breaths in and out.
Keep going until you’ve completed three or four sets, each time increasing the weight and the depth of your reps. Breathe in as deeply as you can for five to ten seconds on the last repetition.
For the major lifts, that’s your brace. After a set, you should feel like you’ve run a mile if you’re bracing properly.
Watch this video:
6. Proper Pause At Your Deadlift
There’s a temptation to cheat on the deadlift by giving the bar a tiny bounce as you go for reps. However, placing the weight down and adjusting your position will benefit you more in the long run.
Not only can you work on perfecting your setup, but you can also weed out any potential points of failure.
The deadlift is severely hindered by bouncing the weight throughout repetitions. Every time you reset, you’ll have the opportunity to work on pushing the slack out of the bar and being tight all over.
Conclusion: How To Increase Your Deadlift
It doesn’t matter how far you are in your journey to gain muscle strength or mass, but deadlifting is tough for anyone, as there is no end to increasing weights.
It is a deep desire of every gym freak to increase deadlift, but with the right strategy and some tips, it can be an achievable task for anyone.
We hope that after reading this post, you will be able to improve your workout routine and achieve all your fitness goals with an increase in your deadlift.
