3 Tips To Maximizing Your Deadlift

3 Tips To Maximizing Your Deadlift

November 21, 2017

Have you ever heard people talk about how much can you bench, or even how much can you curl? Yes I think we all have, but how much times have you heard someone talk about how much can you deadlift? None! Most people don't realize that benching 300lbs is going to make you strong, maybe just in your chest. If you want people to say "wow that guy is strong" or turn heads while slamming 500lbs of steel on the gym floor, then you need to start incorporating deadlifts into your regimen.

The Deadlift is amazing but grinding exercise and one that you should include in your strength training routine if you want to add slabs of muscle to your body. Their may be no better exercise for working the hamstrings, glutes, entire back, and grip and for making you bigger, stronger, and faster.

With that being said, here are 3 tips to maximizing your deadlift game.

EXPLOSIVE TRAINING 

Instead of maxing out every time you deadlift, try training with sub-maximal weights pulling doubles and triples as fast as you can while maintaining perfect form. 

Let's say you have a max lift of 300lbs and weigh roughly between 150-185lbs. You'd be doing a ton of doubles (sets of 2 reps) with 225 to 255lbs and occasionally go a little heavier.  Every 4-8 weeks you could test your max and then start increasing your training weights.

TECHNIQUE TRAINING 

It don't matter if you like to deadlift conventional or sumo, you have to work on your technique. The main reasons you should always work on technique is because bad form can lead to weakness and serious injuries. 

On the other hand, good technique will lead to stronger deadlifts and a much lower risk of injury. 

Before loading up the bar with weight, spend a few weeks mastering the basics. Here are some key tips.

  • your arms should be straight at all times 
  • your lats and abs should be tight throughout the duration of each and every rep
  • your lower back should be in a neutral position
  • bar must stay close to your body at all times

WARM UP CORRECTLY 

Before hitting your doubles or triples you must warm up. Most people don't do this and is asking for serious trouble. When warming up properly you're not only lowering the risk of injury, but you'll also increase your performance.

Assuming you have a 300lbs maximum, here is how a good workout could look including your warm up sets:

  • 135lbs 5 x 2 sets (warm up)
  • 135lbs 3 x 2 sets (warm up)
  • 155lbs 2 x 2 sets (working)
  • 185lbs 2 x 2 sets (working)
  • 225lbs 2 x 2 sets (working)
  • 245lbs 2 x 1 set (working)
  • 255lbs 2 x 1 set (working)

Remember to pull every rep as explosive as possible without sacrificing your form

So there you have it, 3 tips to maximizing your deadlift. Use them wisely and you'll be pulling a personal best in no time!

 



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