How to Increase Your Deadlift

The simplest way to increase your Deadlift is to Deadlift more. The more you Deadlift, the more you can practice proper Deadlift form. The more you practice proper Deadlift form, the better your technique becomes. Better technique improves effectiveness. This increases your Deadlift.

Many people try to increase their Deadlift with assistance exercises and variations of Deadlifts. Sometimes they helps, often they don’t. And they’re never replacements to actually Deadlift. You can’t become better at something you don’t do. To increase your Deadlift, you must Deadlift.

On StrongLifts 5×5 you can easily increase your Deadlift to 180kg/400lb within 12 months if you follow the program. The key is to start light, focus on proper form and add weight each workout. Use the following Deadlift tips to increase your Deadlift as fast as possible.

Improve Your Deadlift Form

Deadlift proper form

Proper Deadlift form: pull the bar from the floor in a vertical line up until your hips and knees are locked. Keep your lower back neutral.

Proper Deadlift form increases effectiveness. The shortest distance between two points is a straight line. Pulling the bar in a vertical line from floor to lockout is shorter than pulling it in a J-curve with horizontal movement. Moving the bar over a short distance is easier than a long one. It makes the weight easier to Deadlift. Pull the bar in a vertical line over your mid-foot and your Deadlift will instantly increase.

Proper Deadlift form also reduces the risk of injury. Deadlifting with your lower back rounded squeezes your spinal discs. This can cause lower back injuries like herniated discs which can put you out of training for weeks. Deadlifting with a neutral lower back is safer for your spine. Less injuries is more time you spend doing Deadlifts, not rehab. Your Deadlift will increase faster because you can Deadlift more.

Some will tell you to just pull the weight. And some Deadlifters do manage to pull heavy weights with bad technique. But they’re the exception, not the rule. The best Deadlifters usually have the best technique. And the people who try to “just pull the weight” often round their lower back and hurt it. Don’t muscle up the weight like a caveman. Use your brain, lift with proper form and your Deadlift will increase.

Videotape yourself from the side when you Deadlift. Watch the video between your sets. Proper Deadlift form is pulling the bar in a vertical line from your mid-foot to lockout. Proper form is using your legs, don’t start with your hips too high or low. And proper Deadlift form is keeping the bar close by dragging it over your legs to the top. If you’re not Deadlifting this way, fix your form and your Deadlift will increase.

Fix one form mistake at a time. If your Deadlift form shows several mistakes, don’t try to fix them all at once. You’ll get overwhelmed if you have to think about too many cues. Overwhelm leads to new technique mistakes. Focus on fixing one mistake at a time instead. Pick your major mistake first. Work on it during your next or even whole workout. Then move to the next mistake while you keep increasing the weight.

Deadlift More

The best way to increase your Deadlift is to Deadlift more. The more you Deadlift, the more technique practice you get. The more you practice Deadlifting with proper technique, the better your technique becomes. The better your technique, the more effective your Deadlift. The more effective your Deadlift, the more weight you can Deadlift. Deadlift more and your Deadlift will increase.

Don’t believe the “no-Deadlift programs”. You can’t increase your Deadlift by doing tons of assistance exercises for the Deadlift without actually doing Deadlifts. World-class violinists don’t become better at playing violin by playing piano. They practice playing violin. Because more practice is more skill. Same for Deadlifts: you don’t get better at Deadlifts by not Deadlifting. You have to Deadlift to improve.

Deadlift the way you want to become better at. If you want to increase your conventional Deadlift, do conventional Deadlifts. Don’t Deadlift sumo to get better at conventional Deadlifts. It doesn’t work. Again, world-class violinists don’t practice playing guitar. It doesn’t matter if they’re both string instruments, they’re not the same. Violinists practice playing violin. Deadlift conventional to increase your conventional Deadlift.

Some people find it boring to only Deadlift one way. They prefer to switch things up to “keep things fun”. But Deadlifting sumo today, conventional tomorrow halves your practice with both lifts. It’s also confusing because technique is different. Your Deadlift technique will improve faster if you pull the same way each time. This can make your training monotonous. But faster results are more fun than slow ones.

Deadlift once a week minimum. On StrongLifts 5×5 you Deadlift at least once a week, sometimes twice a week. Avoid programs where you’re not Deadlifting for weeks or months. Avoid programs that emphasize assistance exercises and Deadlift variations over actually Deadlifting. They may have worked for someone else, they rarely will for you. Because the simplest, most effective way to increase your Deadlift is to Deadlift.

Practice Perfect Deadlift Form

Practice doesn’t make perfect. Perfect practice does. Vince Lombardi said that. Deadlifting more isn’t enough to master Deadlift technique. You must practice Deadlifting with perfect form. This is the deliberate practice from Geoff Colvin’s Talent is Overrated and Daniel Coyle’s The Talent Code. Consistent, frequent Deadlifts with perfect form lead to technique mastery. Better technique increases your Deadlift.

Perfect practice doesn’t mean Deadlifting light weights. It’s easier to Deadlift 60kg/135lb with perfect form. Harder with 180kg/400lb because the heavier weight is working against you. That means you need strength to maintain perfect form like keeping your lower back neutral. But you can’t build this strength by lifting light weights. Challenge yourself by practicing perfect Deadlift form while increasing the weight.

Perfect practice doesn’t mean avoiding making mistakes. If your back hurts when you Deadlift, does it round? Use pain as feedback to fix your form. You don’t need to lower the weight. Fix your form by focusing harder. If you can’t improve it and feel like you could get hurt, lower the weight and work your way backup. But always try to fix your form at your current weight first. Challenging yourself is key to mastering technique.

Perfect practice doesn’t mean you can never Deadlift with imperfect form. Form often breaks down when trying a personal record. This may be worth the risk to you. Whatever the case, you want to build strength and delay form break downs by practicing perfect Deadlift form on most sets. Follow the 80/20 rule: practice perfect form on 80% of your Deadlift sets. All warmups. Then challenge your form with heavier weights.

Practicing perfect form is hard work. You must make the conscious effort to lift with perfect form when you Deadlift. Sometimes it won’t click. You might hurt yourself. You can feel like giving up. More reps is the answer. Keep practicing. Eventually it will stick and you’ll Deadlift with better form without thinking about it. Because as Aristotle said: we are what we repeatedly do. Excellence, then, is not an act, but a habit.

But practicing perfect form never stops. You’ll Deadlift with better form without thinking about what you used to think about. But you’ll always be able to refine some aspect of your Deadlift technique. Always. This never-ending practice of perfect form to master technique is where the real fun hides. It creates the mental state of “flow“. Your focus becomes the process of Deadlifting, not the result… and the result takes care of itself.

Build Your Deadlift Ritual

Deadlift every set the same way. Walk to the bar, grab it and setup for Deadlifts the same way whether you’re lifting a light weight or going for a PR. Experienced lifters can predict if you’ll get your reps by how you walked to the bar. Errors cost reps. The more consistent your pre-Deadlift ritual is, the more consistent your technique during Deadlifts will be. Better form boosts your confidence and increases your Deadlift.

World champion powerlifter Mike Tuchscherer always puts his right foot under the bar first. He always grabs it with his right hand first. Three big power breaths, one deep breath and he pulls the bar. It doesn’t matter how heavy the weight is, every set looks the same. Mike has a methodical and consistent Deadlift ritual. This has helped him break the world Deadlift record in his weight class, pulling over 800lb.

Here’s my Deadlift ritual: walk to the bar and pull pants up to see laces. Right foot under bar first. Fourth lace directly under the bar. Left foot next. Grab bar with right arm. Low hand, close to fingers. Grab left next. Big breath. Drop hips until shins touch bar. Squeeze chest up. Pull. Every set looks like this whether it’s light or heavy weight. This boost confidence for the Deadlift, and increases technique consistency during the pull.

It doesn’t matter what your Deadlift ritual is as long as you have one. Videotape yourself and you’ll notice you already have a Deadlift ritual. You’re just not doing it consistently. Write what you’re doing and do it consistently. How you put your belt on, chalk your hands, walk to the bar, set your feet, grab the bar, setup, breathe, etc. It must all look the same whether you’re Deadlifting light or heavy weight.

Once you’ve started your Deadlift ritual, don’t deviate. Tiger Woods stops mid-swing if anyone makes noise. He starts from scratch. I rarely answer when someone talks during my setup. If it sounds important, I’ll answer, get up and setup from scratch. Talking and looking around are unlikely to be part of your Deadlift ritual. Don’t let whatever happens in your gym distract you. Be focused and consistent. Your Deadlift will increase.

Increase Your Grip Strength

Deadlift Mixed Grip

The mixed grip is the most effective way to increase your grip strength For Deadlifts is using the mixed grip. Grab the bar with one hand facing up, the other down.

Your legs and back muscles may be strong enough to Deadlift the weight. But if your grip can’t hold it, the bar will stay on the floor. Or you’ll lift the bar, but lose it because your grip is weak. The stronger your grip, the heavier the weight you can hold. The stronger your grip, the longer you can hold the weight. The stronger your grip, the more reps you’ll Deadlift. Increase your grip strength and you’ll increase your Deadlift.

The fastest way to increase grip strength for Deadlifts is to use white knuckling, chalk and the mixed grip. Squeeze the bar until your knuckles turn white. Use chalk to absorb sweat and increase friction. Grip the bar like a baseball bat so it stops rolling in your hands. These simple tips can easily add 20kg/45lb to your Deadlift overnight. For more info, read my guide on how to increase grip strength for Deadlifts.

Don’t use straps, they hurt muscle gains in your foreams and cover a weak grip instead of strengthening it. Don’t use gloves, they make the bar thicker and harder to hold. Don’t waste your time with grippers, they build different grip strength that doesn’t carry-over to Deadlifts. Deadlift with your bare hands using white knuckling, chalk and the mixed grip. For extra grip work, do static holds at the end of each Deadlift set.

If you’d like a simple grip training routine for Deadlifts that doesn’t take more than five minutes in the gym, share this article. You’ll receive a quick guide I put together with the grip training I used to Deadlift 225kg mixed grip and 5x160kg double overhand. You don’t need extra exercises or new equipment to do this grip routine. And it only takes five minutes. To receive a copy of my guide, share this article below…

Improve Your Warmup for Deadlifts

Warmup for Deadlifts by doing lighter Deadlifts. Start light and add weight on each set until you reach your work weight. These warmup sets will prepare you physically and mentally for the heavy weight. They’ll give you Deadlift practice so you make less technique mistakes when pulling heavy. They’ll also warmup your muscles and joints so you don’t injure yourself. Warmup properly and your Deadlift will increase.

Never jump right into your heaviest Deadlift weight without warming up first. You can injure yourself if you Deadlift heavy when your muscles and joints are cold. The weight will feel heavier because you didn’t prime your body and mind for the heavy weight. It will also feel heavier because you didn’t practice your Deadlift form. Prepare your body and mind for heavy Deadlifts by doing lighter warmup sets first.

Don’t do cardio before heavy Deadlifts. You don’t practice your Deadlift form with cardio. You still need to warmup for Deadlifts later so the cardio wastes your time. Long cardio before Deadlifts will also tire your legs and cause strength loss. If you want to do cardio, do it after Deadlifts, at the end of your StrongLifts 5×5 workout. If you insist on cardio pre-workout, five minutes max at low intensity so your legs don’t get tired.

Don’t turn your warmup into a workout. Deadlift the minimum amount of warmup sets you need to practice proper Deadlift form, warmup your body and prepare yourself for the heavy weights. You should get a light sweat. But your warmup sets shouldn’t make you tired or cause strength loss. If you’re sweating and breathing heavily, you’re doing too many or too heavy warmup sets.

Start with 60kg/135lb. Add 10-20kg/25-45lb per set until you reach your work set. If you’re going for a Deadlift PR, do sets of three and two reps on your last warmup sets to avoid fatigue. If it’s your normal Deadlift workout, stick with fives for extra volume. If you’d like the exact sets, reps and weight to warmup with for any Deadlift weight, use the warmup calculator in my StrongLifts 5×5 apps for iPhone/Android.

Respect your warmup sets. Powerlifting champion Ed Coan once said: lift the light weight like the heavy weight, and the heavy weight like the light weight. Don’t wait until the heavy weight to get serious. Take your warmup sets seriously. Deadlift your warmup sets like you Deadlift your work sets. Put the same focus and effort into your warmup, and you’ll reap the reward on your work sets. This too is your Deadlift ritual.

Deadlift With A Belt

Belts increase your Deadlifts by giving your abs something to push against. Your ab muscles can contract harder which increases pressure in your trunk. This gives your lower back extra support and improves power transfer to the bar. You can easily increase your Deadlift by 15kg/30lb if you wear a belt. All world champion Deadlifters use a belt because it increases strength on the Deadlift.

Deadlifting with a belt isn’t cheating. The International Powerlifting Federation (IPF) allows belts. They forbid straps because they make your grip muscles work less. But your abs don’t work less when you wear a belt. They work more by having something to push against. This is similar to how your legs contract harder when pushing against a bar, or how your grip works harder with chalk to increase friction.

Deadlifting with a belt won’t make your ab muscles weak. Your abs will work harder because they have something to push against. You’ll Deadlift heavier weights. Harder work and heavier weights builds stronger abs. My beltless Deadlift increased as my belted Deadlift increased. I Deadlift heavier now without belt than before I started Deadlifting with belt. Your abs will get stronger, they won’t turn weak.

Get a 10mm thick, single prong belt that’s 4″ wide across. Wear it on your last warmup set and work sets only. Deadlift the rest of your warmup beltless. Don’t wear the belt tight or it will hurt your ribs. Belts aren’t corsets. Wear it on top of your belly button, slightly higher than on Squats, so it doesn’t dig in your hips when you setup for Deadlifts. Lifting with a belt will feel weird at first. Keep practicing to get used to it.

Here are some belts I recommend to increase your Deadlift:

Proper form matters even with a belt. Belts don’t protect against injuries from Deadlifting with bad form. But they can make you think your lower back is invincible. It isn’t. Practice proper form first. Deadlift without belt the first 12 weeks of StrongLifts 5×5. When the weights become heavier, add the belt to increase your Deadlift. Don’t wear a belt to fix back pain from Deadlifting with a rounded back.

Rest Longer Between Sets

Rest five minutes before your next heavy Deadlift set. You’ll pull more weight and get more reps. Resting longer makes more ATP available for your next Deadlift set. ATP Is your primary energy source for lifting. Each Deadlift set uses ATP. Rest three minutes between sets and 80% of your ATP is back. Rest five minutes and 95% Is back. You’ll Deadlift more weight if you rest five minutes first because you have more ATP.

Short rest times don’t work for increasing your Deadlift. They force you to lift with depleted ATP stores which limits strength. Short rest times also cause bad Deadlift form because you’re lifting tired. You can injure yourself. Do separate cardio after StrongLifts 5×5 if you want to burn extra fat. if you want to build muscle, stop going for burn/pump. Rest more so you Deadlift more weight. More strength is more muscle.

Resting longer than five minutes won’t increase your Deadlift by a lot more. You’ll have more ATP to Deadlift heavy if you rest seven minutes. But the difference is small compared to resting five minutes. You get diminishing returns. Plus your workouts will take forever if you wait longer than five minutes between sets. You can also get cold and lose focus. I rarely rest more than five minutes before a heavy Deadlift set.

Limit longer rest times to your heavy Deadlift sets. You don’t want your workouts to take forever. Five minutes rest between lighter warmup sets is unnecessary. If you’d like to know how long to rest between every Deadlift set, download my StrongLifts 5×5 apps for iPhone and Android. The timer will tell you exactly how long to wait between warmup and work sets. You’ll increase your Deadlift without spending your life in the gym.

Deadlift Each Rep From a Dead Stop

The DEAD in DEADlift stands for pulling DEAD weight form a DEAD stop. Wait a second between reps. The weight must rest on the floor and be still. Use the pause to setup correctly. Bar over mid-foot, shoulder-blades over bar. No need to regrip or stand up. Tighten your lats, take a big breath and pull. Deadlifting from a dead stop improves your technique. Better technique increases effectivness, safety and how much you Deadlift.

Don’t bounce the weight on the floor when you Deadlift. Bouncing is easier. You get more reps. But you build fake strength. The rebound from the plates on the floor gets the weight mid-shin. The first rep is a real Deadlift because you can’t bounce. Then ext four reps are half reps. Bouncing builds a 1RM that’s barely more than your 5RM. Don’t let the rebound lift the weight. Lift it yourself. Deadlift from a dead stop.

Pausing at the bottom of your Deadlifts is harder. If you’re used to bouncing your Deadlifts, you’ll get less reps pulling this way. Swallow your pride, lower the weight and do it right. Resist the temptation to bounce. You’ll get stronger if you stick with the new technique. And the strength you build will carry-over to you one repetition max on the Deadlift, unlike when you bounce. Be patient and your Deadlift will increase.

Deadlift Faster

Deadlift the weight as fast as you can on the way up. Pull it slowly off the floor first. Once it’s moving, accelerate on the way up. Hold the weight at the top for a second. Lower it under control but not slow. Pause at the bottom for a second. Pull your next rep by lifting as fast as you can again. Deadlift your lighter warmup sets like your heavier work sets. Accelerate the bar on the way up to develop power and increase your Deadlift.

Dr Fred Hatfield who Squatted 1000lb called this CAT – compensatory accelerating training. Dr Mel Siff wrote in Supertraining that the weight isn’t the only thing that determines how fast the bar moves. You can lift lighter weights with more effort. With the same effort you put in when pulling heavier weights. Powerlifting legend Ed Coan recommended to lift light weight like heavy weight, and lift heavy weight like light weight.

Deadlifting fast isn’t cheating. It’s not “all momentum”. Your muscles have to work harder to lift fast. Unless you do it on purpose, you’ll pull slow because it’s easier. Deadlifting fast is harder, increases muscle activation and improves muscle building. It also boosts power (F=m×a in physics). You may feel your muscles better when you Deadlift slowly on the way up. But lifting slow is ineffective for increasing your Deadlift.

Deadlifting fast doesn’t mean jerking the bar off the floor. You don’t want to pull with bent elbows and hurt yourself. Your arms must stay straight. Start by taking the slack out of the bar. Setup and pull on the bar until it touches the top of the plate holes. Stay tight and get the bar moving off the floor by pushing through you feet. The bottom of the Deadlift should be slower. Once the weight has left the floor, accelerate.

Deadlifting fast also doesn’t mean locking hard at the top. You must lock your knees and hips so the rep counts. But you can’t take your joints past their normal rang of motion. Locked knees are safe and stable. Knees bent backwards are not. Your knees will hurt if you hyper-extend them at the top. Accelerate your Deadlifts on the way up. But decelerate near the top so your knees don’t bend backwards. Lockout gently.

Deadlifting fast doesn’t mean rushing your set. Pause a second at the bottom of each rep to get tight and setup with proper form. Don’t bounce. Hold the weight for a split second at the top to make sure you’ve locked your hips and knees. Lower the weight under control but not slow. Take your time so you can Deadlift correctly. The only part of the Deadlift where you should be fast is the actual pull once the bar has left the floor.

The challenge with Deadlifting fast is that it makes it harder to maintain proper form. The heavier the weight and/or the faster you lift, the harder it is to Deadlift with correct technique. If you’re just starting out on StrongLifts 5×5, Deadlift slowly so you can practice proper form first. Lifting fast with bad form won’t help your Deadlifts. Once you have solid Deadlift form, accelerate the bar on the way up to increase your Deadlift.

The bar might not move fast when you accelerate it. It can move slow. It can move slower today than yesterday. None of this matters to develop power and increase your Deadlift. What matters is your intention to move the bar fast against gravity. Accelerate the bar as fast as you can on the way up. Ignore whether it moves fast or not. And remember heavy weight always moves slower than light weight.

Deadlift your warmup sets like you Deadlift your heavy sets. Put the same effort and focus in as you do on your work sets. Don’t be sloppy by lifting your warmups with the least amount of effort to get the weight up. Accelerate the bar as hard as you can on the way up. This will be more tiring. It will take more out of you. But it will develop power which you then can use on the heavier sets to increase your Deadlift.

Use The Stretch Reflex

Muscles contracts harder in response to stretch. This is the Stretch Reflex. On the Squat, lowering the weight stretches your hamstrings and glutes. These muscles contract harder on the way up which boosts your strength. Same on the Bench Press: the way down stretches your chest and arms. They contract harder on the way up. Deadlifts start at the bottom, not the top, so there’s no stretch. But you can stimulate one…

World Champion Andy Bolton setups for Deadlifts with high hips. This stretches his hamstrings and glutes. Then right before he pulls, he drops his hips until his shins touch the bar. His shoulder-blades are over the bar, bar over mid-foot. Many elite Deadlifters use the stretch reflex by loading their hips before they pull the weight. Benedikt Magnuson and Mike Tuchscherer do it differently than Bolton, but’s it the same idea.

Deadlift Andy Bolton

Andy Bolton starts with high hips to load his posterior chain. He drops them before pulling the weight. His shoulder-blades are over the bar when it leaves the floor.

To use the stretch reflex, walk to the bar and set the middle of your feet under it. Bend over and grab the bar. Don’t bend your knees yet. Keep your hips high to stretch your posterior chain. Now take a big breath, drop your hips until your shins touch the bar and pull. You must do this fast to use the stretch reflex. If you do it right, the bar will go up in a vertical line and it will be easier to lift than with the static Deadlift setup.

The challenge with using the stretch reflex on Deadlifts is timing. You can fail to drop your hips enough. You can drop them too low. You can push the bar away from your mid-foot with your shins. Technical mistakes decrease effectiveness and make the weight harder to lift. Practice Deadlifting with proper form before adding the stretch reflex. The stretch reflex won’t increase your Deadlift if you lift with bad, inconsistent form.

Upgrade Your Bar & Plates

The better your bar, the better your grip. The better your grip, the more weight you’ll Deadlift. Get a 28mm bar so your thumbs overlap your fingers more when you grab the bar. Your bar needs knurling so your hands don’t slip. The sleeves must be revolving so the plates can spin without killing your wrists. A quality Olympic Barbell isn’t cheap but it will last a lifetime and increase your Deadlift. Here are some bars I recommend:

Deadlift with plates of 45cm/17″ diameter so the bar starts around mid-shin on every rep. If you have long legs like me, the bar will start lower than someone with smaller legs. But small plates force you to pull the bar from an even lower position. They increase the distance the bar travels, make the weight harder to Deadlift and stress your lower back more. Get bigger 45cm/17″ plates to increase your Deadlift.

Hexagonal plates don’t work for Deadlifts. The bar will land on the corners. It will roll away or towards your shins. This causes bad Deadlift form, bloody shins and back pain. The only fix is to reset between each rep. But this turns your sets of fives into singles. Hex plates are made to put on machines, not to Deadlift weight off the floor. Get round plates to lift with proper form and increase your Deadlift.

Get Better Shoes

The best shoes for Deadlifts have thin, flat soles. The thinner the sole, the closer you are to the floor. The closer to the floor, the shorter the bar path. That’s why no heels is better: they also put you closer to floor, shorten the bar path and increase your Deadlift. And you can sit back more with flat shoes to engage your bigger and stronger posterior chain muscles more (hamstrings, glutes) when you Deadlift.

Deadlifting barefoot puts you closest to the floor. But many gyms forbid it (unsafe, unclean, etc). And barefoot lifting gives you zero traction. While it’s harder for your feet to slip during Deadlifts than Squats, shoes are more stable. Deadlift slippers fix this. They’re socks with a thin rubber sole, like ballet slippers. They put you close to the floor while giving you traction. World champion Deadlifters like Andy Bolton use Deadlift slippers.

I prefer to Deadlift in shoes. No running shoes because the sole compresses under the weight which is unstable. No weightlifting shoes, the heels puts me higher and throw me forward. Instead, shoes with a flat, hard sole, good traction, but no heel. If you’d like to know the two best shoes I’ve used for Deadlifts, share this article. I’ll give you a quick guide with the best shoes I recommend to increase your Deadlift.

Chip Away At It

Think of your Deadlift as a big rock. Instead of going big to break it, chip away at it. Add 2.5kg/5lb to your Deadlift each week. Within a year, that 60kg/135lb Deadlift will become 190kg/410lb. Most people can’t Deadlift that and so they’ll wonder how you teared that rock down. Few people think long-term. Few people think of starting light and adding 2.5kg/5lb each workout. Yet that’s how StrongLifts 5×5 works.

This requires discipline. Most people want bigger 20kg PRs because they sound better. Yet the bigger the jump from your last best, the greater the risk you’ll miss it. Failing reps is part of the game, but it can hurt your confidence and motivation in the gym. Because it doesn’t matter that you hit a new Deadlift PR today. If you go after a second PR right after and miss it, you end with that bitter aftertaste post workout.

Small PRs are more motivating. The World Record Deadlift is less than 500kg. Most people will be happy to Deadlift half that. That means you’ll PR 25x in your lifetime if you always go after 10kg PRs. Stick with 2.5kg PRs and you get to PR 100x. What’s more motivating? A new PR every workout or one every couple of weeks. Every workout is more motivating. It builds momentum like Mike Tuchscherer says. Success breeds success.

If you hit a Deadlift PR and feel like you could do more, keep it in the tank. End your workout on a high note with the confidence that the weight felt good and that you could have done more. Then go after that PR next workout. You want an unbroken chain of PRs workout after workout. This won’t work forever. But you should try to hit small PRs for as long as you can. It boosts your confidence and motivation.

If you’ve been stuck at the same Deadlift weight forever, stop trying. Stop hitting your head against that brick wall before it gets mental. Take a step back. Big step back. Let the weights be light for a while. Focus on practicing Deadlift form. Focus on speed and grip. Then don’t race the weight back up like the hare. Go slow and steady like the the tortoise. Add 2.5kg/5lb each workout and it will add up. Your Deadlift will increase.

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