How to improve your Deadlift?

**builtbeast** · 10-30-2005, 05:47 AM

What exercises would you guys suggest doing to help improve ones deadlift?

The obvious answer is by doing deadlifts, but what other exercises besides that would be beneficial...

**DJSTARER** · 10-30-2005, 05:57 AM

I'd say a combination of upright rows, shrugs and leg presses/squats.

Deadlifts are just one of those beastly compound exercises. You hit it right. The best way would be to just do DLs, but by breaking down the DL into its isolation components (the exercises I recommended above), you SHOULD see an improvment.

BBAddict · 10-30-2005, 12:30 PM

I think you said it-deadlifts are gonna be the best way to improve your deadlift performance. However, if you want to break it down into components, like dj said, it will also help. For me, the limiting factor was always lower back strength and I see a lot of bodbuilders that have ignored lower back too much. Weighted back extensions on a roman chair, good mornings (be careful with these) and even machine back extensions could all be used for lower back. Theres a bit of hammys involved too, so things that hit hams like stiff legged deadlifts, etc. will help the hammy component. I highly doubt traps will limit your dl, but they should get a good workout during your dl. To keep proper form and avoid excessive back curvature, the middle back should be fairly strong. Middle back work is typically done by rowing motions, which you should be doing for back anyway. Only other possible limiting factor is grip, so you can do forearm/grip exercises or just use wrist wraps.

Steve_W · 10-30-2005, 12:34 PM

I think the most important aspect is perfecting your form if you haven't already. Lowering the weight, and making sure your form is perfect will allow you to "up the ante" without injury imo. Aside from the suggestions already made, another option to consider is forearm strength. Often my forearms/grip fatigues before my legs/back, so some forearm work may help too.

**Peaked_18** · 10-30-2005, 03:17 PM

Quote:

Originally Posted by builtbeast

What exercises would you guys suggest doing to help improve ones deadlift?

The obvious answer is by doing deadlifts, but what other exercises besides that would be beneficial...

You have to think a little bit harder then just exercises to improve your Deadlift.

First you need to train your Squat and Bench Press. Correct form and working up weak points to increase the lift. If your Deadlift is struggling, most likely your Squat or Bench is struggling. The muscles the Deadlift use are the hips and back, so if you have a weak point you would need to improve that point. The Squat uses the hips and the Bench Press uses the lats, so obviously you have to perfect those two lifts to help your Deadlift. In powerlifting you really don't need to work your Deadlift like the Squat and Bench.

Make sure to work the upper back and lower back every week...
Lat Pulldown
Bent-Over Rows
Cable Row
1-Arm Dumbbell Row
Stiff-Legs
Pull Throughs
Hypers
Reverse Hypers

ME days for the main lifts + assistance for the back and Squat will work hips and Bench will work the lats.

**BobThePotato** · 10-30-2005, 07:43 PM

10-30-2005, 05:47 AM	#1
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	How to improve your Deadlift? What exercises would you guys suggest doing to help improve ones deadlift? The obvious answer is by doing deadlifts, but what other exercises besides that would be beneficial...

10-30-2005, 05:57 AM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	I'd say a combination of upright rows, shrugs and leg presses/squats. Deadlifts are just one of those beastly compound exercises. You hit it right. The best way would be to just do DLs, but by breaking down the DL into its isolation components (the exercises I recommended above), you SHOULD see an improvment. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-30-2005, 12:30 PM	#3
BBAddict Pro Stature Join Date: Sep 2005 Location: In The Gym Posts: 101 Recipes: 0 Rep Power: 4	I think you said it-deadlifts are gonna be the best way to improve your deadlift performance. However, if you want to break it down into components, like dj said, it will also help. For me, the limiting factor was always lower back strength and I see a lot of bodbuilders that have ignored lower back too much. Weighted back extensions on a roman chair, good mornings (be careful with these) and even machine back extensions could all be used for lower back. Theres a bit of hammys involved too, so things that hit hams like stiff legged deadlifts, etc. will help the hammy component. I highly doubt traps will limit your dl, but they should get a good workout during your dl. To keep proper form and avoid excessive back curvature, the middle back should be fairly strong. Middle back work is typically done by rowing motions, which you should be doing for back anyway. Only other possible limiting factor is grip, so you can do forearm/grip exercises or just use wrist wraps. __________________ PAIN IS WEAKNESS LEAVING THE BODY.

10-31-2005, 11:42 AM	#7
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	(1)Lower Back Work (2) Hamstring Work (SLDL) (3) Grip Work

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10-30-2005, 12:34 PM	#4
Steve_W Pro Stature Join Date: Aug 2005 Location: Australia Posts: 105 Recipes: 0 Rep Power: 5	I think the most important aspect is perfecting your form if you haven't already. Lowering the weight, and making sure your form is perfect will allow you to "up the ante" without injury imo. Aside from the suggestions already made, another option to consider is forearm strength. Often my forearms/grip fatigues before my legs/back, so some forearm work may help too.