Deadlift - improving performance

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-01-22

Everyone who engages in powerlifting or simply works out wants to become even stronger. Worldwide, the deadlift is recognized as the exercise that defines a person's overall strength. In other words, those who lift more are generally stronger (overall).

This article is primarily intended for those who have already achieved some success with this exercise, and I will try to share some secrets to increasing your deadlift performance.

In every exercise, there is a weak spot that hinders further progress. In the deadlift, this is usually the moment of lifting the bar from the platform, the phase of passing the knees, and the final phase when you need to pull your shoulders back.

The Moment of Lifting the Bar from the Platform

In this phase, the most load is placed on the glute muscles. If this phase is your weak link, then most likely your pelvis is rising up while your back rounds under the load. Consequently, you are unable to lift the bar from the platform. You need to work in two directions here: first, increase the strength of the glute muscles; second, practice this phase of the movement.

The strength of the glutes can be increased through standard exercises:

When performing bent-over rows, it’s better to bend your knees a bit more. This helps work the glutes more effectively.

To target the initial phase of the deadlift, you can use techniques like the deadlift to the knees and the deadlift from a low start (standing on a platform). You might also try static holds. That is, place a weight on the bar that exceeds your maximum and, while maintaining proper angles, attempt to lift the bar off the ground. You obviously won't be able to lift it, but it will help increase muscle strength.

The Moment of Passing the Knees

It's after the knees that the back begins to straighten actively. Inability to perform this movement indicates a lack of development in the spinal extensor muscles. The more you lean your back, the stronger these muscles need to be. As some of you have already guessed, weak glutes cause the pelvis to rise, which shifts the load from the legs to the back. Thus, one problem creates another.

For training the spinal extensor muscles, exercises such as:

are very effective. You can also perform deadlifts from high blocks to work on the second phase of the movement.

The Final Phase

This weak point occurs less frequently than the previous two and is characterized by an inability to completely straighten the back and pull the shoulders back. This is likely due to insufficient development of the teres major and minor muscles, rhomboids, and infraspinatus muscles.

Exercises such as various bent-over rows are suitable for training these muscles:

Here, the inclination of the torso is important, not what you have in your hands (barbell, dumbbell, or a cable handle). Additionally, to practice the final phase of the deadlift, a great exercise is the "good morning." The idea is to start from a fully upright position (straight legs and back), round your back without bending at the spine, and then return to the starting position. Naturally, it is performed with a barbell in hand. In other words, this exercise simulates the final straightening of the back during the deadlift.

I hope this article helps you add a few dozen kilograms to your deadlift. Good luck!