Increase your Deadlift with these Tricks

Increase your Deadlift with these Tricks

If you aren't trying to increase your deadlift I have bad news for you. You've missed the whole point of going to the gym.

The deadlift is a compound exercise and one of the most important movements everyone is supposed to maximize. It's considered one of the best movements because it involves a lot of muscles, here are some of them:

  • Obliques ( side abs ).
  • Rhomboids ( upper inner back muscles right below your neck ).
  • Middle trapezius ( middle neck muscles ).
  • Erector spinae ( lower back ).
  • Hamstrings ( upper back of legs ).
  • Adductor magnus ( inner thigh ).
  • Gluteus maximus ( butt ).
  • Rectus abdominis ( abs ).
  • Levator scapulae ( muscle between jaw and shoulders ).
  • Upper trapezius ( upper neck muscles ).
  • Gastrocnemius ( bigger part of calf muscles ).
  • Soleus ( smaller part of calf muscles ).
  • Quadriceps ( Upper front legs ).

Now that you see how many exercises you're involving with a single movement you've must have released how important is to increase your deadlift.

These are the major benefits when you increase your deadlift:

  • Better Posture
    The deadlift strengthens your core stability and all of the muscles for posture. And having those muscles developed will help you keep your back and posture straight at all times.
  • Stronger Grip
    Your fingers are the only thing holding the barbell against the gravity while you're performing the deadlift. And that's the reason why your grip strength will crazily improve during this exercise.
  • Calorie Burner
    Performing deadlifts is another way you can easily burn some calories. Because of the fact that the deadlift utilizes so many muscle groups - you'll be using the same amount of energy. Or in other words, you'll burn a bunch of calories.

MAN PERFORMING A DEADLIFT AND A TEXT SAYING INCREASE YOUR DEADLIFT

Here are a few tips which can help you to increase your deadlift

I'm sure that I got you hyped with all of the benefits, and now you're truly motivated to learn and to increase your deadlift. Let's start.

#1. Pause on the Floor

What do I exactly mean by saying pause on the floor?

I know it's tempting to just bounce the bar off the floor during repetitions. You've probably seen many athletes do this and you feel like you're supposed to do it too.

In fact, putting the bar on the ground and pausing for a second after every repetition is better for you in the long run.

By just bouncing the bar off the floor you're significantly limiting your deadlift. And the long-term benefit of pausing on the floor is that it helps you practice your set-up and it eliminates the weakness from the floor.

#2. Record yourself Performing the Lift

You might feel like your lifting form is proper and you're not doing any mistakes. But unfortunately - you can never be too sure.

Recording yourself performing a lift might feel awkward for you, but believe me - it's for the greater good.

By recording yourself you'll have a material which you can compare to videos of professional athletes. With this video you'll find out if there are any mistakes, and how can you fix and improve them.

This is one of the better ways you can increase your deadlift because you can easily spot all of the mistakes you're performing.

#3. Improve your Grip Strength

The only thing that's lifting the bar off the floor is your grip strength. That's why it's so important to have it developed when you're trying to increase your deadlift.

Here are a few ways you can improve your grip strength:

  • Pinch
    Grab two weight plates in both of your hands and hold them for as long as you can. This will significantly improve your grip strength. Do three sets, and with each set find a slightly lighter weight plate.
  • Support
    Find a pull-up bar and instead of doing pull-ups, just hang on the bar until you can't.
  • Hold
    Prepare a bar loaded with weights for a deadlift, but instead of doing deadlift repetitions - just raise it and hold it while being in a straight position until you can't.

#4. Train Heavy

Unless you're a beginner ( less than four months in the gym ) you have to do some heavy lifts.

Because of the fact that there are so many muscles involved in these exercises, you'll have to lift some heavy weights in order to get them working.

To find the ideal weight for you gotta do some experimenting. But in basics, you're supposed to find the maximum weight that you can lift properly off the floor six times.

#5. Make it a Priority

Always start your workouts with deadlifts first.

You don't want your muscles to be already exhausted when you're performing this heavy compound movement. It's very important for your muscles to be prepared to unleash their full potential if you want to make some gains.

Back Training Mistakes Limiting the Development

Back Training Mistakes Limiting the Development

Our back muscles are probably the most underrated and undervalued. All of the back exercises require heavy lifts and that why people are doing a lot of back training mistakes. It's easy to go wrong with heavy weights.

Most people only focus on what they can see. We cannot check our backs unless we look at the mirror, that's probably why the back muscles are so underrated.

It's actually very beneficial for us to have properly developed back muscles. Here are some of the major benefits:

  • Say Goodbye to your Quasimodo Look
    Training your back targets and develops some weak spots that can possibly lead to poor posture.
  • Bigger Arm's
    This is due to the fact that all of the movements require us to pull heavy weights. And guess which muscles are doing all the pulling? All of the movements will target your biceps and forearms.
  • Stronger Bench Press
    I know it sounds unrelated but having stronger muscles in your upper and mid-back help in stabilizing your shoulder joints. And having a more stable shoulder will help you in pushing more weight on the bench press.

By now I expect you to be inspired to learn how to prevent doing these common back training mistakes. And to stop underrating your back, because it's actually the most important muscle that keeps us straight and tall.

man on the beach and a text saying back training mistakes

These are the Most Common Back Training Mistakes:

#1. Rounding your Back on the Deadlift

This isn't only among the most common back training mistakes but is also the most dangerous one.

The worst-case scenario of doing this is getting stuck in a wheelchair for the rest of your life. You're at risk at breaking your spine and not being able to move an inch without feeling pain for the rest of your life.

Plus, even if you don't get hurt or injured - you won't get the maximum muscle gaining benefits of this exercise

How to fix this?

Even before you get in the deadlift position, straighten up your back. And while you're reaching for the barbell try to keep it as straight as possible.

In the duration of the whole movement, your back should be straight at a 90-degree angle.

#2. Leaning Back on Pulldowns or Rows

I feel like whenever I see someone performing any of these exercises, I'm seeing them doing this mistake. Maybe it's because of the fact that they want to show-off, or they just don't know that they're doing a mistake?

It's okay to lean back maximum for 10-degrees for momentum, but nothing more than that. If you're exceeding those 10-degrees the exercise turns better for your lower back instead of the lats.

So if you're unable to pull those weights without leaning back you'll need to reduce the weight for a couple of plates. You'll be at a lower risk of injury, and you'll continue focusing your targeted muscle.

#3. Doing Only Isolation Exercises

Sure, isolation exercises are great - but without a big compound movement, it's harder to provoke muscle growth. Yes, I know that the deadlift is a scary and hard exercise, but you must push over the limit.

Isolation exercises only target a specific muscle group. Which is great to target a specific muscle that's lacking in development.

But if you want your muscles to truly grow you'll need to make them work together. And there's not a better way of doing this than performing a deadlift - which targets the whole back muscles and makes them work together as a one.

#4. Not Performing Isolation Exercises

It's not so great doing only isolation exercises, but it's also not so great not performing them at all.

Before you insert any isolation exercises into your workout routine, make sure to do the compound movements first. First, make your muscles work together, and after that, you can target specific muscles with isolation movements.

So if you feel like some specific muscle group lacks in development, isolation exercises should come in place. They do exactly what their name says, they isolate.