3 Proven Strategies to Liven Up Your Deadlift

3 Proven Strategies to Liven Up Your Deadlift

When it comes to building an elite physique, no routine is complete without the deadlift. Rep for rep, deadlifts work virtually every muscle in our bodies, especially the posterior chain (back, hamstrings).

The good news? The more weight you deadlift, the more muscle you'll build (at least up to the point of homeostasis, at which time you'll have to switch up your training regimen in order to facilitate continued growth). The bad news? Deadlifts are highly technical moves, which means it's easy to perform them incorrectly and wind up injured.

Here are 3 of my top tips for acing (and maximizing!) your deadlifts:

1. Practice Makes Perfect.

It stands to reason that, if you want to get good at deadlifts, you should perform them more often. Weightlifting, like any other sport, is all about technique. If you were a tennis player and wanted to improve your serve, you would never just spend 15 minutes once a week working on your serve game - you'd be hitting the court to practice every day!

Similarly, by increasing the frequency of your deadlifts, you give yourself plenty of opportunity to make gains. If you're striving to get better at deadlifts, try incorporating them into your workouts 2-3 times per week for improved muscle recovery and technique.

2. Don't Forget About Your Accessory Lifts.

For those of you with well-rounded training programs, this won't be as much of a concern. But for those of you who like winging it (you know who you are!), don't hyper-focus on your deadlifts at the expense of accessory movements. Accessory movements (e.g., pull-ups, barbell bent-over rows, calf raises, leg presses) are important because they complement your deadlifts by building up any weak areas. Make sure to incorporate at least 2-3 sets of accessory movements per workout.

3. Fine-Tune Your Weak Points.

Take a hard look at your form and determine where you have room to improve. Are you having a hard time getting the weight off the floor? Knocking out some deficit deadlifts may help. Deficit deadlifts involve standing on a weight plate or short platform, usually 1-4 inches high, to grip and lift the weight. Because these exercises increase ROM (range of motion), you'll be able to get stronger at the bottom of the movement.

Is the issue more that you're having trouble locking the weight out? Try some rack pulls (performed with the barbell in a racked starting position). These can really be done at any angle, depending on where you're getting stuck, and will improve the upper portion of your lift.

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