34 Ways To Increase Your Deadlift
May 10th, 2007 by Mehdi Tags: Deadlift, Exercise, Strength Training, Weight Lifting
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I love the Overhead Press. But recently, my interest in the Deadlift has risen.
When your Squat & Press improve while your Deadlift stays behind, there’s something wrong with your method.
So I looked into my books, searched the internet & took my training journal.
These 34 ways to increase your Deadlift are the results of my findings.
Perfect your Technique
1. Learn the Olympic Lifts. The Deadlift is not a Stiff-legged Deadlift. Olympic Lifts will teach you to keep your hips down.
2. Learn to squeeze your abs. A tight core is key to lifting big weights. It’s also safer for your lower back. Brace your abs.
3. Do glute activation work. If you lockout the weight by pulling back instead of using the glutes, start doing glute activation work.
4. Improve hip mobility & flexibility. Tightness in the hip area will make it harder to use the glutes. Do some (dynamic) flexibility work.
5. Deadlift more. The more you deadlift, the better you’ll become. Try deadlifting twice a week: once light, once heavy.
6. Get starting strength by Mark Rippetoe. The best investment you will make: it will teach you the technique on the major lifts.
Increase your Strength
7. Increase your muscle mass. The bigger your muscles, the greater your strength. So eat more.
8. Use the maximal effort training method. Heavy singles at +90% intensity for 3 to 7 sets.
9. Strengthen your legs. Full Squats & Front Squats are your friends.
10. Strengthen your hips. Box Squats, Glute-Ham Raises, Pullthroughs, Reverse Hypers, Romanian Deadlifts, Sumo Deadlifts, …
11. Strengthen your glutes. Kneeling Squats, Deadlift Lockouts, …
12. Strengthen your lower back. Goodmornings, Reverse Hypers, Weighted Hyperextensions, …
13. Strengthen your upper back. Barbell Row, Powercleans, Powersnatch, High Pulls, …
14. Strengthen your abs. Windmills, Turkish Get-Ups, Front Squats, Zercher Squats, Quarters Squats, Heavy Deadlift Lockouts, Side Deadlifts, Side Bends, Pulldown Abs, Prone & Side bridges, …
15. Do unilateral work. Lunges, Step-Ups, Single-leg Deadlifts, Pistols,…
Increase your Speed
16. Pull fast. Learn to pull with maximal speed by applying maximum force & acceleration to the bar.
17. Speed Deadlifts. Several sets at 70% intensity.
18. Bands. Popularized by Westside Barbell: bands will teach you to accelerate the bar.
19. Chains. Another accomodating resistance method. Chains will also teach you to accelerate the bar.
20. Box Squats. Box Squats are perfect to learn exploding from the bottom position.
Train your Sticky Point
21. Train the bottom movement. Deadlifts from blocks, Snatch-grip Deadlifts, Halting Deadlifts, Deadlifts with small plates, …
22. Train the middle movement. Rack Pulls from knee level.
23. Train the top movement. Deadlift Rack Lockouts.
Train for Power
24. Olympic Lifts. Power Cleans, Powersnatch, … will learn you to explode under the bar.
25. Plyometrics. Depth Jumps are perfect to develop leg power.
Train your Grip
26. Stop deadlifting with straps. Straps will only make your grip weaker.
27. Train your supportive grip. Static Holds, Thick Barbell Holds, Side Deadlifts, Farmer Walks, …
28. Use an alternate grip. Best way to achieve big weights.
29. Use chalk. Don’t let sweaty hands be the limiting factor.
30. Use an overhand grip as much as possible. Only use the alternate grip once you can’t handle the weight with an overhand grip.
31. Squeeze the bar. Squeeze it as hard as you can, you’ll have a better grip.
The Don’ts
32. Don’t Deadlift in running shoes. They reduce power transmission & impair foot stability. Buy a pair of Converse Chuck Taylor All Star the’re cheap & efficient.
33. Don’t use mirrors. It only gives you info on one plane. Learn to feel the movement, listen to your body.
34. Never bend your lower back. Always keep a neutral spine, brace your abs!
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Nice list. I was fine (mentally checking them off) until I reached #21 - I rarely train the bottom half of the lift. Usually it’s just the top half of the movement, or the whole thing.
Unless low snatch-grip rack pulls count
Well if you’re not weak off the floor, you don’t need to train this part of the movement
Snatch-grip rack pulls are lower than regular rack pulls. I’d still put them as middle part of the movement.
Thanks for reminding me this exercise, I forgot about it
Great Article My Friend!!!
Great post! This is my first visit, via Straight tot eh Bar, and I’m so glad I’ve found your site. Altho you’re talking deadlift improvement, I’m reading this post for O-lift training ideas, and finding good stuff. I’d love to see a similar piece on the O-lifts, if you feel inclined.
Hi Vince Anello.
Glad to hear you like it. Would you mind sharing some of your deadlift secrets?
I’m rather new to Olympic Lifts compared to deadlifts.
What would you like to see covered on the olympic lifts?
Tnx for the comment!
Thank You My Friend.You seem to have extensive knowledge it that area!!! There are so many training routeens each seemingly conflicting methods have all produced its share of Champions.I believe it all breaks down into mental aspects.A Bulldogs Attitude to Succeed!!!Set a Goal and Bite into it and do not let go until it is realized!!!!
Hi Mehdi,
I started deadlifts today, just doing 40-50kg which i no is not a lot but want to get my technique right. I keep the bar as close to me as possible and tighten my abs while pushing with my glute, feels ok on the way up but on the way down , by keeping the bar close to me, it ends up in my lap. If i pull it away for it to get on the floor it starts to give me lower back pain, have you any advice?
Great question Eddie.
The deadlift feels ok on the way up, that’s good. From your description you seem to do things correctly.
On the way down, the movement should be the exact opposite of the way up. Let the bar roll over your thighs, over your knees, over your shins until it’s at the ground. If the bar leaves your body, you’ll have increased torque on your lower back, which can cause lower back pain.
Btw, if you’re using 40-50kg to deadlift, be sure to use big plates (like for 20kg plates). Using a small plates is not optimal for learning correct deadlift technique.
Thx Mehdi for writing such a great article. Now I know on wich sticky points I can work.
You’re welcome taijutsu. Glad to read the article helps you.
Great article. Thanks
You’re welcome BBJ.
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1977 Worlds IPF Powerlifting Championships Perth Australia.