Here are a few exercises you can try to address your weak deadlift lockout. Having established that it’s generally good practice to perform all of your working sets of the deadlift first (before moving on to other moves), it’s not out of the question to occasionally superset the deadlift with moves like the lying hamstring curl, chin-up, or knee dominant exercises … Deadlifts in a Back-Day Workout While you hold deadlifts for last on leg day, put them first on back day. This exercise has been great for some individuals to building strength off of the floor. Hitting a plateau and slowly grinding out weight that used to feel light can be disheartening. How to Do a Trap-bar Deadlift The trap bar deadlift is a great way to build strength in a safe way. There is no magical trick to deadlifting more but here are a few exercises that can help you address your weaknesses that are holding back your deadlift. Try both out and see which works best for you. This gem of an exercise will not only improve your scapular stability, but can promote greater grip and positional strength off the floor and in the lockout. Try adding weight by holding a dumbbell in each hand or placing a bar across your back like a back squat. Deficit deadlifts is a great way to add a few inches to the pull of your deadlift. While I hate the snatch grip deadlift, it’s a great exercise to build the deadlift with a bit of variety. Because the deadlift is a full-body move, being as much of a press as it is a pull, you can insert these variations into a mixed routine that hits different bodyparts on the same day. I generally don’t go for “the stretch” necessarily when I do calf raises but I do go for strength. Try adding a slight pause between each rep — it removes most of your elasticity and forces your muscles to fire from a static position. Stand on a raised mat or a 45-pound bumper plate with a bar resting against your shins. Perform deficits by standing on a weight plate or platform that is one to four inches tall. Deadlift with a rack can increase or decrease the range of motion used in the traditional deadlift. Related: 5 Tips to Improve Conditioning and Strength. When performing deficit deadlifts, treat it as an accessory exercise — you do not want to lift near maximal weights here. This is especially true when you are pulling near your max. This unilateral exercise will highlight any asymmetries or imbalances in your hinge patterning, improving your hip mobility and preventing potential injury. Don’t be a bro lifter and barely row the weight. These five movements are imperative for troubleshooting the weak points in your training to maximize your results. Try to keep a perfectly neutral spine and avoid breaking at the hips throughout the movement. This is where speed deadlifts shine. This technique is the reason the exercise is sometimes called “back hyperextensions,” although like I show in the first version, you can do the exercise without hyperextending. Get updates and special offers delivered directly to your inbox. No matter who you are, pull ups should be a staple in your posterior chain training program, especially since lat development and muscular tension are key to a successful deadlift. Inadequate back strength, in this case weakness in the latissimus dorsi, can result in excessive thoracic flexion, lumbar flexion, and protraction of the shoulder blades. The more stable your base is, the more weight you will be able to pull. If you're trying to add the Olympic lifts into your workouts, but aren't as skilled with them as you'd like, then the hex bar is great. No matter who you are or what your goal, strength will always set you free. What I Learned From Deadlifting 500 Pounds, 15 Practical Strategies to Increase Your Deadlift Max. 2. Leave a comment below. While glute-ham raises are a fairly challenging movement for most, you can make them easier by pushing your hands off a box at the bottom, sort of like a plyometric push-up. Sumo Deadlift: Lifting with your feet spread further than shoulder width and your hands using a narrow grip. Due to the nature of this exercise, marked soreness may also occur. Speed deadlifts are simply your conventional deadlift with as much force as you can produce. Deadlift phases. RDLs help build power and can help build a stronger, more controllable lift. Almost every gym I’ve visited had a reverse hyperextension machine. Use this row variation not only to build lat strength, but work the hinge movement in a unilateral (single-sided) pulling pattern to correct any asymmetries and imbalances in the hips and back. Heavy calf raises are a great workout to give you the strongest foundation to lift from. The extra strength from going full range of motion helps keep your shoulders back during the deadlift. Some deadlift variations such as the single-leg deadlift, suitcase deadlift, the staggered deadlift can easily be done with the dumbbells. There are three common weaknesses that occur when you are pulling at near-maximal levels: Review your recorded lifts and make notes on where on the lift you appear to be failing. Building a strong upper back and lats help with bar path and keeping you in the groove. 1) Bird Dog. Another great upper back and trap exercise are face pulls. When you start lifting near your personal best, the weight seems slow and you just can’t seem to... 3. Whatever it is, these exercises will help you find it and address it, all in the name of getting you higher deadlift numbers in the future. Keep loads lighter than normal, and work on deep stretches of the hamstrings, Perform after main lifts or as a movement facilitation exercise prior to training. Keep the weight moderately heavy so that you can do 8-12 reps per set. The kettlebell is great to fine-tune hip mobility and balance, while the barbell landmine option allows for greater loading due to a decreased demand for balance. But as strength improves, that gray area between frequent deadlifting and overtaxing the pattern and your nervous system becomes distinct. This isn’t a comprehensive “fix your deadlift” article. All of this can cause missed lifts and injury. You can learn how to activate your glutes with the reverse hyperextension machine. The dumbbell deadlift is usually performed by trainees as a functional exercise to gain strength that is needed to do other weightlifting movements, like squats, rows, and presses. The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. The deadlift is an essential exercise for muscles in the legs, back, and posterior chain. Fortunately, a lot of bar drift can be fixed from hammering on your upper back, lats, and core. The snatch is an Olympic weightlifting exercise where your hands are placed very far apart — outside of the rings on the barbell. Stick to lighter weight here and go for volume. The deadlift lies at the root of all primitive movement patterns. For this exercise, it is best to focus on the contraction and range of motion. One ankle rep as if you are fighting poor form during your,! Lower, but not necessarily always heavier deadlifts for last on leg day, put first... And keeping you in the traditional deadlift as an accessory exercise — you pick weight up and you put down! Patterning, improving your hip mobility and stability asymmetries or imbalances in your training maximize. 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