As a certified personal trainer, I often work with clients who struggle to add more weight to their deadlift routines. It’s a frustrating situation to be in, but it’s important not to force progress.
To help our readers, our team decided to spend a few hours going through all the different tips we have accumulated and tested over the years.
You’ll learn the importance of proper technique, grip strength, deadlift variations, and accessory exercises that target specific muscle groups.
Get ready to impress yourself and others as you break through barriers and achieve new personal records in the deadlift.
Quick Summary
- Often, it’s one muscle group that is responsible for a lack of progress, and grip strength is the most common cause.
- Including grip strengthening exercises, lifting straps, chalk, and isolation exercises in your training program can make a big difference.
- You also have to look at your nutrition, sleep quality, and stress management for optimal results.
Tips for Increase Deadlift Performance
As a personal trainer, I break things down into six different approaches. And when you combine all of these, you can achieve some huge improvements in your deadlifts.
1. Optimizing Deadlift Technique
A strong traditional deadlift builds upon the mastery of proper technique, and it’s a critical approach for enhancing conventional deadlift strength and preventing injury. Ensuring the starting position and execution are correct allows the bar to stay near the body and travel a minimal distance, thereby facilitating the lifting of a heavier deadlift weight.
Additionally, sticking with proper form reduces the risk of injury and allows you to fully activate the primary muscle groups involved in the deadlift.
These are the key areas:
- Quads
- Glutes
- Hamstrings
- Lats
- Lower back
Starting Position and Setup
You can achieve an effective starting position and setup by centering the barbell, creating a neutral spine, and using blocks if required. Centering the barbell prior to deadlifting is crucial as it enables the bar to remain close to the body and travel the shortest distance achievable.
It’s also critical for making it easier to maintain balance when you load up more weight plates.
Maintaining a neutral spine throughout the lift ensures the proper engagement of the lower back muscles and minimizes the risk of injury. If you have difficulty maintaining a neutral spine, you may consider utilizing blocks to help preserve a neutral spine and guarantee that you are in the appropriate starting position.
Execution and Lifting Cues
During the deadlift, it’s important to follow cues such as pushing the floor away, engaging the legs, and maintaining a flat back throughout the lift for better form and technique.
Getting a feeling of pushing the floor away with your feet helps generate force through the legs and hips while engaging the lats stabilizes the upper back and prevents the bar from drifting forward during the lift.
Another valuable cue during lifting is the correct breathing technique.
This technique plays a crucial role during deadlifts, generating intra-abdominal pressure and stability, thereby creating a resilient structure that contributes to superior technique.
What you need to do is breathe deep into your belly and hold it for a few seconds as you brace for the main movement. You then slowly release the breath as you straighten your back and pull up the weight load.
Common Mistakes and Corrections
One common mistake in deadlifts is rounding the back, which can lead to difficulty in locking out the weight at the top and potentially result in back pain. To maintain proper posture, effectively brace with a Valsalva maneuver (holding our breath at the start), which increases core rigidity and allows the back to remain in a flat postural shape throughout the lift.
Another common error is caving knees during the lift. To ensure proper alignment of the knee and ankle joints, spread your feet a bit more and apply pressure on the outside of the feet.
Identifying and rectifying these common errors will allow you to continually enhance your technique and boost your deadlifting performance.
2. Strengthen Your Grip
Grip strength is paramount for deadlift progression, as a strong grip allows you to hold onto the barbell securely and lift more weight. In my experience as a personal trainer, I have found that this is the most common area where a lack of muscle mass will impact performance.
If you’re unsure whether your grip is limiting your performance, try using lifting straps on a weight that you have previously failed to lift. If you can work with that weight more easily, it’s most likely that it was not a lack of overall strength but rather an inadequate grip that was the issue.
Grip enhancements can be achieved through experimenting with diverse grip styles, performing targeted exercises, and using tools such as lifting straps and chalk.
More on those shortly.
Overhand Vs Mixed Grip
The two primary grip options for deadlifts are overhand and mixed grip, and both offer different advantages. The overhand grip is advantageous for even muscle growth, as both hands are positioned over the bar with palms facing towards your body.
However, it can be more difficult to lift heavier weights with this grip.
On the other hand, the mixed grip, where one hand is placed over the bar with palm facing toward you and the other hand is placed under the bar with palm facing away, can facilitate heavier lifts and provide greater security but may lead to asymmetries.
Based on your unique needs and preferences, you could opt for either grip or alternate between the two to leverage the advantages of both.
Grip Strengthening Exercises
To improve strength in your grip for deadlifts, you can include exercises such as farmer’s walks, reverse curls, and towel pull-ups in your training regimen.
Farmer’s walks involve carrying a heavy weight in each hand and walking for a specified distance or time, which challenges your grip strength and endurance.
Reverse curls with an overhand grip target the forearm muscles, helping to enhance your grip. And towel pull-ups, where you hang a towel over a pull-up bar and grip the ends of the towel while performing pull-ups, are another effective way to increase strength in your grip.
Using Lifting Straps and Chalk
Lifting straps and chalk can be useful tools to assist with grip but should not be relied upon for all deadlift training. Lifting straps are designed to help maintain a secure grip on a barbell or dumbbell.
Chalk can achieve a similar result and is often very helpful for people who tend to get very sweaty hands during training.
When utilized correctly and in moderation, lifting straps and chalk can enhance your grip and stability, thus permitting heavier lifts and improved form. However, it is essential to prioritize developing strength in your grip through alternative exercises and to ensure proper use of the straps and chalk for safety.
3. Incorporating Deadlift Variations
Including variations in your training regimen can help target particular weak points, leading to improved overall deadlift strength.
By incorporating sumo, Romanian, and deficit deadlifts into your program, you can address specific areas of weakness and ensure well-rounded development in all the muscle groups involved in the deadlift.
Sumo Deadlift
The sumo deadlift is a variation that utilizes a wider stance and emphasizes the legs and hips, targeting muscles that may be underdeveloped in the classic deadlift. This stance may be more suitable for individuals with specific body proportions, such as those with longer limbs or a shorter torso.
By incorporating the sumo deadlift into your training routine, you can target the legs and hips more effectively, which can contribute to a stronger overall deadlift.
Romanian Deadlift
The Romanian deadlift is another variation that focuses on the hamstrings and lower back, improving the lockout phase of the lift.
This exercise can be particularly beneficial for lifters who struggle with locking out the weight at the top of the deadlift, as it strengthens the muscles involved in this phase and helps maintain proper form.
By including Romanian deadlifts in your training program, you can address this common weakness and increase your performance.
Deficit Deadlift
Deficit deadlifts involve standing on a raised platform or block, increasing the range of motion and enhancing strength.
This variation can be especially helpful for lifters who struggle to initiate the deadlift from the floor, as it forces the lifter to engage the lower body muscles and maintain proper form through a greater range of motion.
What I would recommend, though, is doing this exercise with a lower weight load. The extra range of motion will make up for the weight difference.
4. Accessory Exercises for Deadlift Improvement
In addition to deadlift variations, incorporating accessory exercises that target specific muscle groups can help improve performance. Some examples of these exercises include:
- Glute bridges
- Hip thrusts
- Good mornings
- Lat pulldowns
- Bent-over rows
These exercises can address weak points in your deadlift and contribute to a stronger, more well-rounded lift.
Glute Bridges and Hip Thrusts
Glute bridges and hip thrusts are effective exercises for strengthening the glutes, which are essential for deadlift power. Both exercises involve lying on the floor and elevating the hips towards the ceiling, and contracting the glutes at the peak of the movement.
The primary distinction is that glute bridges are executed with the shoulders on the floor, while hip thrusts are performed with the shoulders on a bench or platform.
Good Mornings
Good mornings are an exercise that targets the lower back and hamstrings, improving stability and strength in the deadlift. This exercise involves standing with a barbell on your shoulders and bending forward at the hips while keeping your back straight and knees slightly bent.
Lat Pulldowns and Rows
Pulldowns and rows are exercises that target the muscles of the upper back and biceps, helping to build a strong upper body, which is crucial for maintaining proper form during the deadlift.
Pulldowns involve pulling a bar or handle down towards the chest while seated, while rows involve pulling a weight towards the body while standing or seated.
Both exercises are effective for developing strength and muscle mass in the back and biceps.
5. Structuring Your Deadlift Training Program
For maximizing deadlift strength gains, it’s vital to design your training routine with an optimal mix of:
- Frequency
- Intensity
- Volume
- Progression
By finding the right balance, you can ensure that your body is continuously challenged and adapting to the increased demands of your training.
Additionally, monitoring your progress and adjusting your program as needed can help you overcome plateaus and continue making gains.
Training Frequency and Recovery
The frequency of training and recovery play a pivotal role in your deadlift progress. For beginners, I recommend deadlifting three times a week, while intermediate to advanced lifters should deadlift twice weekly.
Adequate rest and recovery are essential for muscle repair and growth, which ultimately contribute to increased deadlift strength.
So don’t get tempted by the idea of doing the same deadlift movement every day.
Intensity and Volume
Intensity and volume should be adjusted based on your experience level and goals, with a focus on progressive overload.
For novice or untrained lifters, aim for load intensities averaging around 60% of their one rep max, while intermediate to advanced lifters should work with load intensity averaging around 80% or more of their one rep max.
Progressive overload involves gradually increasing intensity and/or volume over time to ensure that your body is continuously challenged and adapting to the heightened demands.
“Training using the progressive overload method typically involves choosing a goal, working out at a comfortable but challenging level, and then slowly increasing the intensity of the workouts over time.” – Micky Lal, MA, CSCS.
Progression and Plateau Management
Keep a close eye on your progress and make necessary adjustments to your program to surpass plateaus and keep advancing. Consider factors such as:
- Form and technique
- Programming effectiveness
- Rest
- Progressive weight increases
To do this, keep detailed notes about every set. That means writing down the exact weight load and number of reps in each set. You should also write down how you felt after each set.
By staying attuned to your progress and making adjustments as needed, you can continue making gains and avoid stagnation in your deadlift strength.
6. Nutrition and Lifestyle Factors
Nutritional and lifestyle factors significantly influence your deadlift strength and should not be underestimated. Proper nutrition, sleep, and stress management can contribute to improved performance and recovery, which may lead to increased deadlift strength.
Let’s take a closer look.
Proper Nutrition for Strength Gains
For strength gains, the right nutrition includes enough protein, carbohydrates, and total calories to facilitate muscle growth and recovery. Aim to consume approximately 20-30 grams of extra protein daily and incorporate high-protein foods such as:
- Chicken
- Salmon
- Greek yogurt
- Skim milk
- Beans
An easy way to get a big boost of protein without having to prepare larger meals is with a protein shake.
Additionally, maintain a positive calorie balance by consuming approximately 20 calories per pound of body weight per day to fuel your workouts and promote muscle growth.
Sleep and Stress Management
Sleep and stress management, crucial for recovery and overall well-being, can have a direct effect on your performance. Aim for 7-9 hours of high-quality sleep each night to provide the necessary time for recovery and muscle repair.
Managing stress levels is also crucial, as high stress can adversely affect performance and impede progress in strength training. Prioritize sleep and implement stress management techniques such as:
- Meditation
- Yoga
- Deep breathing
- Journaling
These techniques can help build optimal technique, maximizing deadlift performance and achieving a new personal best.
“Both increased quantity and quality of sleep helps athletes improve performance in many areas related to the demands of the sport.” – Dr. Anis Rehman, Internal Medicine Physician.
FAQs
Is 315 Pounds a good deadlift?
Yes, 315 pounds is a very good deadlift. But it’s important to understand that it will take quite some time for an athlete to get to such a level, even when not planning to compete in a strongman competition.
Why Is My Deadlift So Weak?
Your deadlift might be weak as a result of either underdeveloped muscles for generating force off the floor or inefficient technique. Working on your techniques should be the first step you take before identifying a potential weak muscle in the posterior chain.
What Do Deadlifts Work?
Deadlifts work the posterior chain, including your glutes, hamstrings, and back, as well as the hip flexors, quads, core muscles, upper back muscles, and lower back muscles. It’s one of the compound exercises that target the largest number of muscles.
What Are the Key Components of Proper Deadlift Technique?
The key components of proper deadlift technique involve a good starting position, execution with lifting cues and correcting common errors. By practicing with lower weights, you can ensure that you get the technique perfect before loading up more plates.
How Can I Improve My Grip Strength for Deadlifts?
You can improve your grip by experimenting with different grip styles, performing grip-strengthening exercises, and using lifting straps and chalk. All of these steps will gradually improve the total load you can lift.
Start Taking a Proactive Approach to Better Deadlifts
By taking a few gradual steps to practice proper technique and gradually building up strength in the right areas, you’ll quickly find that you can add more weight plates for your deadlifts.
As a personal trainer, I have used these techniques for many years, and they have never failed to deliver.
One thing I would recommend you do as well is invest in a top-quality pre-workout supplement:
These won’t turn you into a superhero overnight. But the small boost in strength and endurance will add up over time.
