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5 Exercises to Increase Your Deadlift

Blog - 5 Exercises to Increase Your Deadlift
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The Deadlift has quickly become one of the most popular exercises in the entire industry, due to it's ability to show the raw strength and power of the lifter. Although showcasing strength is a big part of the deadlift, it also has many other benefits. These benefits include increased athleticism in the form of explosive power, as well as a stronger and more stable posterior chain which can help prevent injuries. In this post, I will be covering 5 essential exercises to help you increase your deadlift.

1. Romanian Deadlift

The Romanian Deadlift is a variation of the standard deadlift that focuses primarily on building the glutes and the hamstrings. Many people who struggle with deadlifts often have weaknesses in their hamstrings and glutes, so the Romanian deadlift aims at strengthening those weak points. Having more balance in strength between your Quads and your Glutes/Hamstrings will allow for a better-executed deadlift.

2. Rack/Block Pulls

Rack Pulls are another variation of the Deadlift that is executed with the bar sitting on an elevated surface, usually on top of squat rack safety bars or two blocks that sit underneath the plates of the bar. The height of the bar should be right under your kneecap, so about 6-8 inches higher than a normal deadlift. The purpose of this exercise is to strengthen the middle and top of the deadlift movement. Another common struggle faced by lifters is the middle and lockout portion of the deadlift, and this exercise aims at strengthening them.

3. Deficit Deadlifts

On the opposite end of the spectrum of the Rack Pull is the Deficit Deadlift. Instead of training the middle and lockout portion of the deadlift, the deficit deadlift works on strength at the bottom of the lift. This exercise is executed by standing on top of a small wooden block (between 3-6 inches) so that the range of motion is longer than a standard deadlift. The deficit deadlift also increases the flexibility of the muscles involved in the deadlift because of the increased ROM.

4. Farmer's Carry

Continuing the trend of curing common weaknesses, poor grip strength is likely the most common hindrance of any lifter attempting to reach their deadlift potential. The farmer's carry is an extremely beneficial exercise that greatly increases grip strength and forearm strength, along with building muscle endurance in both the hands and the forearms. The farmer's carry is an absolute must add to your workout routine.

5. Lying Leg Curl

Finally, the Lying Leg Curl is an exercise that focuses solely on the hamstrings. Although the Romanian Deadlift hits the hamstrings effectively, the glutes are also able to make up for weak hamstrings in that exercise. The lying leg curl primarily focuses only on the hamstrings, so you are able to ensure that your posterior chain is strong before deadlifting.

 


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