Deadlifting is a weight training exercise that has been known for building phenomenal strength for the entire body, while focusing on the lower back, hips, glutes, hamstrings and quads. This compound exercise is also seen in powerlifting competitions alongside the squat and bench press. Deadlifts are among the best exercise for getting stronger, but there’s an endless argument over squats vs deadlifts, which gave you the best results?
The key to deadlifting more weight is to get stronger, obviously, but in order for this to happen you have to hit your 1 rep max as often as possible. Over time our bodies build and adapt to more weight, however, it’s tough to not lose patience when it comes to getting and keeping gains. It will be uncomfortable stepping outside of your comfort zones for awhile, at least until you get the hang of lifting heavy all the time.
Keep in mind, deadlifting is not all about strength. In order to deadlift more weight you need to craft your form, build muscular endurance and cycle through different deadlift variations.
Just like every other exercise form is essential to getting results and preventing injury. When you start each exercise with a light to moderately weighted set, you force the right muscle(s) to warm up and properly become engaged.
If you practice bad form, the muscles you need to respond to the lift will be ‘cold’ and this will force an excess amount of tension to bones, joints and others areas that shouldn’t have too much pressure on them. For best results, calculate approximately 25-40% of your 1 rep max and do a controlled set of 10 to 12 reps, before adding the real weights.
Build raw strength with the deadlift or any exercise comes with training to failure, or when you just feel like you can’t do any more reps. Try to workout your way up to your 1 rep max for each exercise, every time you workout, then after about two weeks, take a weekend off and let your body recover.
You might be expecting to lift more weight every time you step into the gym but it’s not going to happen. What you will notice though is that heavier weight starts to become easier to pull. The weight you use for your warm up sets should increase and after about a month or two you’ll be repping out your max 3 to 4 times.
For building raw strength and deadlift power the repetitions in my sets are typically as followed – 10, 8, 6, 4, 4, 2, 1, then keep going up in weight if you can.
There are different variations of the deadlift that you should consider implementing into your workout routine. Changing how you perform the exercise, while utilizing good form, will challenge you and your muscles. Some deadlift variations include: stiff-legged deadlifts, sumo deadlifts, deficit deadlifts, platform deadlifts and hex bar deadlifts.
Familiarize yourself with every possible deadlift variation.
There’s more to learning how to deadlift more weight but apply these tips to your workouts for the next two weeks and you’ll see and feel the results. Don’t overwhelm yourself, just take notes and contact us with your questions. As of today, my 1 rep max for deadlifting is 545 lbs., my goal is 585, let’s see how long it takes.