For a strength athlete, there is hardly anything better than to get out of the locker room after changing clothes, to stand in front of a monumentally heavily laden barbell bar, to tear them up powerfully with all their might and release a powerful rutting scream. Okay, the latter maybe not. However that may be, that deadlift is and will remain the key exercise in strength sports when it comes to building strength and mass. The reason for this status is the fact that you not only train your back, but also your legs, arms and torso muscles during deadlifting. So if you really want to build mass and improve your performance in other exercises as well, then deadlifts should not be missing from your training schedule. As with all other exercises, deadlifting will make you feel progressively sluggish over time. However, this should not tempt you to give up the heavy lifting. Instead, we'd like to give you four valuable tips in this article that can help you catapult the deadlift back into the fast lane.
Trick 1 - Increase your training frequency
If you really want to improve your deadlift, there is a very simple way to achieve that goal. You just have to train more often. You are now justifiably certain that this is too simple to be true. But it is true. Let's compare the deadlift with a technical sport like football. What would you do if you wanted to shoot better free kicks? Sure, you would not only score a few times on goal to optimize your technique, but after every workout, after every game, and even at the leisure kick with your friends. The same applies to the deadlift, because the power of the deadlift not only results from pure muscle power, but also to a large extent from an optimal technique that only allows the best possible interaction of your muscles. So if you want to overcome performance plateaus, you have to improve your technique. The quickest way to do this is to not just step between the posts of the power racks once a week, but two or three times. Make sure that you get sufficient regeneration time between the individual training sessions.
Trick 2 - Focus on your weak points
Another way to improve your performance is to consistently analyze your deadlift technique, which, as previously mentioned, represents a large part of your performance potential. Let a spotter help you study your movement for weaknesses and abnormalities that are limited in your ability to perform. Once you know what it lacks, it will be easier for you to work on these deficits. For example, if you have a problem lifting the dumbbell from the floor, try using deficit deadlifts. In the course of this exercise, place thick weight plates under your feet so that you stand slightly elevated during the exercise. This exercise increases the range of motion and especially strengthens the trunk so that your identified weakness can be eliminated in a timely manner. If you have problems with the deadlift in the upper part of the movement sequence, it is a good idea to set deadlifts on the rack, which will allow you to load the bar at a significantly higher training weight than when performing the complete deadlift sequence is.
Trick 3 - Strengthen the muscles involved
Of course, in deadlifting, you not only train your back, but also numerous other muscles, with the consequence that the number of possible causes for a potential performance blockade is relatively large. So you should not just limit yourself to deadlifting per se, but also pay attention to the secondary muscles involved in the movement. For this purpose, there are a number of exercises that you can put into your training plan at the same time, which have a positive effect on your deadlift performance. Exercises that are particularly well suited to this project, broad pull-ups in the upper grip, barbed-row rowing, deadlift with straight legs, calf raises, good mornings, but also squats.
Trick 4 - Improve your gripping power
The Achilles' heel when deadlifting is neither the training frequency or too weak back, but simply the lack of grip. If you like the dumbbell in the middle of the sentence like to slip out of your hand, and you then have to cancel this, then you should definitely work on your grip. Incidentally, at this point it is a suboptimal solution to resort to pulling aids. This equipment is not intended for continuous use, but only for use in the context of a few sets in which you want to test your limits. If, on the other hand, you are permanently pulling back on pulling aids, you may even exacerbate the problem with your loss of grip. However, you can improve your gripping power with the help of numerous exercises. These include chin-ups or the Farmers Walk. However, you can also train your grip force when you deadlift yourself, for example by changing the grip position as soon as the threat threatens to leave you in the forearms. It is also particularly effective to complete a few sets of deadlifts in the upper grip, as your forearms are thus much more stressed than in the case of the classic cross handle. As soon as your gripping power has improved so much, your performance will improve as well, as your organism can put its energy completely into the involved target musculature.