Like no other exercise in the field of weight training, that stands deadlift emblematic of the symbiosis of strength and technique, and not least therefore one of the supreme disciplines of bodybuilding. However, as deadlifts are a complex basic exercise involving many muscles, tendons and joints, it is in the nature of the game that performance depends on a variety of factors. In order for you to get the most out of your body in the context of the deadlift, we have compiled in this article the nine best deadlift tips you can use to help you overcome any performance plateau.

Tip 1 - Concentrate on heavy squats at times

Although this strategy might not be clear at first glance, it is ultimately the squats that often carry the key to the power explosion in the context of the deadlift. Squats not only train your thigh muscles, which are essential for heavy lifting, but also promote the strengthening of the pelvic muscles and generally the flexibility of the hip. The resulting hip stability, prevents the rounding of the back and also ensures an economic power transmission. In practice, you should perform heavy and especially deep squats several times a year for six weeks each, to optimize hip stability for deadlifting.

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Tip 2 - Do not spare variety to eliminate vulnerabilities

If you ask one hundred athletes what they are doing to improve their performance in the deadlift, you will receive a hundred different answers, which is why it is especially important that you find your own path that best suits your physical strengths and weaknesses. Each athlete has individual muscle parts that limit his performance in the area of ​​deadlifts. Consequently, you should carefully analyze which muscle groups inhibit your progress and align your exercise selection with it. The exercises that are often used by experienced powerlifters include Hyperextensions, Frontquats, Good Mornings and Dimel Deadlifts.

Tip 3 - Concentrate on the deadlift

Even if this tip seems to be in contrast to the two previous ones, it pays off to put it into practice at times, in order to set strategic stimuli and thus make progress. The core is that you perform the deadlift twice a week for a six-week period according to the following scheme: In the first two weeks, you perform 3 sets of 5 repetitions per unit, before each 3 in the third and fourth week of training Complete sentences with 3 repetitions. The last 2 training weeks are characterized by maximum strength training, which means in plain language that you are doing 3 sets per unit, each with one repetition.

Tip 4 - Optimize your stability

In order to optimize your performance in deadlifting, you should always make sure to train as varied as possible, so that the involved in deadlift secondary muscles, which include the adductor count, is charged adequately and versatile. Accordingly, from time to time, for example, you may need to vary the width of your stand during practice by incorporating sumo deadlifts into your training schedule, rather than classic deadlifts. By combining, you not only boost strength and muscle gain, but also the overall stability that benefits you in the context of deadlifting.

Tip 5 - Pause while running

Especially in the context of exercises such as bench press, shoulder press or bicep curls, it is always remarked that a repetition should be so concentrated that the movement can be easily stopped at any conceivable point. This principle can be analogously applied to the deadlift, even if it is much more sophisticated due to the mass to be moved. You should use this approach as an intensity technique to purposefully confront your body with new stimuli in the form of isometric holding at a certain point, maximizing the proportion of recruited muscle fibers. The 2-3 second hold of the weight just below the kneecap has proven to be particularly effective. Alternatively, the short-term stabilization above the kneecap is possible.

Tip 6 - Make sure you have a good start

The more power you can mobilize at the beginning of a repetition, the greater the likelihood that you will overcome the deadlock of the movement and reach the lockout. The key to optimally transferring power from the start is to maintain a stable position without lifting your feet or turning your knees in or out. To ensure this, you can, for example, integrate backsquats, frontsquats or deficit deadlifts into your training schedule. Incidentally, the latter are similar to the classic deadlifts and differ only in the exception that your feet are on weight plates whose height you can vary.

Tip 7 - Optimize your lockout

In particular, if you train with high weights, sooner or later you will notice that your form suffers during lockout, which is manifested in the clear rounding of your back. Easily fix this problem by doing some of the following Auxiliary Muscle Strengthening exercises to optimize your lockout: Chain Deadlifts, American Deadlifts, Overweight Hyperextensions, Hip Thrusts.

Tip 8 - Improve your gripping power

A frequently occurring weak point in the context of deadlifting is the rapidly diminishing gripping force that comes to light especially in the course of the excessive use of traction aids, since these relieve the work of the holding muscles and these are hardly irritated as a result. Accordingly, pulling aids should only be used during the last sentence to ensure that the primary target musculature can be maximally utilized despite decreasing gripping force. The grip power can be increased even without specific grip strength training by doing exercises such as pull-ups, long-sword serging or barbell rowing. In addition, at the end of the last repetition of your heaviest set, you can hold the weight in the lockout position for as long as possible to improve your grip power before you drop it.

Tip 9 - Concentrate on the technique

Admittedly, it is not easy to put the focus directly on the technique, especially when deadlifting, because the attraction to place as many slices on the pole all too often wins over reason. Nonetheless, a clean technique not only provides the foundation for steady strength and progressive hypertrophy, but also helps to reduce the risk of injury. Of particular importance in this regard is that you guide the bar as close as possible to your shins to improve both the transmission of power and reduce the strain on the spine.

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