As deadlift is a compound movement, it’s definitely
1 of those must do movements whenever you train with free weight.
The formula is very simply…the heavier you can
deadlift, the stronger you get and the more muscles you build!
Below are tips of what you can do to increase the
weight you deadlift:-
1. Train
your core to improve overall lifting strength
The most common
error when deadlifting is allowing your lower back to round as you pull heavy
weights. In order to keep your lower back in its strongest and safest position,
i.e. a neutral position, your core has to be strong. This means you need to
train your core comprising of abs, lats and glutes.
Do planks, side bends
and leg raises for stronger abs. Do pull ups and rows for stronger lats. Do Kettlebell
swings for stronger glutes.
2. Deadlift
with straight arms
Deadlifting with
bent arms is wrong as it’s weak and could potentially lead to bicep tear. Never
do this! Keep your arms straight and focus on tensing your triceps as hard as
possible throughout your deadlifts.
3. Grip
the bar with all your might
The law of
irradiation states that when you tense 1 muscle group hard, all muscles around
it will work hard too. Don’t just grip the bar hard enough to make the
deadlift. Give the bar a choke hold because it builds grip strength and your
body is ready to contract all muscles hard to lift heavier.
4. Don't
max out too often
Maxing out
frequently is not a good idea because deadlifts are hard to recover from. If you
need to max out, try maxing out once every 12 weeks. Staying fresh is a big
part when deadlifting.
5. Incorporate
speed in your workout program
After your heavier
deadlifts, try deadlifting lighter weights quickly and without compromising
your proper deadlifting technique. You may deadlift 60-75% of your heavy weight
for additional 2 or 3 sets. The secret here is to keep your rest periods short (45-60
seconds) when you deadlift lighter weights to help condition your body.
