The deadlift, whether its classic version or sumo version, is one of the most important fundamental basic exercises with a barbell.
It should be performed by all, without exception, athletes involved in power sports.
It perfectly increases overall strength and builds muscles, just a huge number of muscle groups are involved in the movement.
However, it is technically quite complex and requires a serious approach. It may be that you are already deadlifting hard and regularly, but your working weights have stopped. This is the so-called stagnation.
So it is necessary to analyze your mistakes as well as weaknesses and work them out separately. So let's look at how to increase the result in the deadlift.
- Technique
- One of the most important moments in the deadlift is its execution technique. It should be clear, or rather almost perfect. Improper technique can very quickly lead to stagnation and injury. Watch videos of deadlift masters, consult a trainer or knowledgeable person. Place a mirror near you and watch your technique. Remember that you need to pull on yourself, as if in the back plane, the legs begin to move, the bar slides along the legs.
- Well-designed training program.
You don't have to lift your max weights every workout, you need a proper strength cycle. It is also advisable to set aside a separate training day for traction.
There are many training programs in which the deadlift plays an important role. For example 5 3 1 by Jim Weiner. Calculate your working weights from the maximum, and follow them clearly.
- Insufficient recovery period before deadlift training.
Also an important point, this is a very powerful exercise that requires the effort of the back, legs and smaller muscle groups. If, for example, the back muscles are clogged, the deadlift will be more difficult and not as effective.
- Working out individual muscle groups.
They take the brunt of the burden. It is necessary to perform separate exercises for the upper and lower back, abdominal muscles, muscles of the back of the thigh, quadriceps.
The upper back will be strengthened by the barbell row in the slope, shrugs with a barbell.
The lower back is well strengthened by hyperextensions (direct and reverse), the press must be pumped with additional weights.
The back of the thigh will help to pump inclinations with a barbell on the shoulders, GHR (glut ham raise), traction on straight legs. Quadriceps that are actively working at the start will help strengthen the Zercher squat.
- For individual sections, that is, the phases of movement.
For a good fall of the bar, it is necessary to perform traction from the pit, that is, standing on a hill, for example, on plinths or pancakes, and pulling to the knees will also help to make the fall of the bar more powerful. Another exercise used to work out the breakdown is pulling with a snatch grip.
Next comes the problem area just below the knees, on which almost all athletes experience difficulties, many still begin to round their backs, thereby violating leverage. To solve this problem, there is an excellent auxiliary exercise - Thrust with a pause below the knees. We start pulling as usual, we reach the area slightly below the knees, and pause for 5 - 10 seconds. It also develops strength by increasing time under load.
For the upper part of the traction, the so-called lockout, traction from plinths is best suited, there is also an interesting exercise for training the lockout - Dimel's thrust.
Of course, these auxiliary exercises cannot be performed all at once. And include in your training, for example, one such exercise per week.
Week 1 – Pit Deadlift or Knee Deadlift;
week 3 - thrust with a pause below the knees;
week 4 - traction from plinths or traction Dimel;
The weights in the auxiliary exercises are not large, the rep range is around 5.
By adhering to all these must-have moments, we increase the results in the deadlift, thereby getting the most out of this excellent and much-needed exercise.
