Level up your Deadlift.
THREAD ⚡️
THREAD ⚡️
1) Practice.
It might sound cliche but it’s true. You’ve got to build that technical proficiency over years to be able to move big weights.
Find your optimal positioning and hammer away at it.
Make every rep look the same and build good habits.
It might sound cliche but it’s true. You’ve got to build that technical proficiency over years to be able to move big weights.
Find your optimal positioning and hammer away at it.
Make every rep look the same and build good habits.
2) Paused deadlifts.
The first few inches off the floor will make or break a pull.
Too many people yank on the bar and get flung out of position, bleed tightness thus making the lockout much harder.
Paused deadlifts 1-2 inches off the floor for 1-2 seconds can help.
The first few inches off the floor will make or break a pull.
Too many people yank on the bar and get flung out of position, bleed tightness thus making the lockout much harder.
Paused deadlifts 1-2 inches off the floor for 1-2 seconds can help.
They’re gonna enforce that proper lower back rigidity and improve your neuromuscular efficiency.
They also have a great stimulus to fatigue ratio, meaning you’re gonna get a great training effect with less overall systemic fatigue on the body.
Win-win situation.
They also have a great stimulus to fatigue ratio, meaning you’re gonna get a great training effect with less overall systemic fatigue on the body.
Win-win situation.
3) Deficit stiff legged deadlifts.
These are a phenomenal posterior chain builder with a great stimulus to fatigue ratio.
If you wanna deadlift big weights, the posterior chain needs to be fucking thick and bulletproof, it’s genuinely that simple.
These are a phenomenal posterior chain builder with a great stimulus to fatigue ratio.
If you wanna deadlift big weights, the posterior chain needs to be fucking thick and bulletproof, it’s genuinely that simple.
The extra range of motion is gonna put the hamstrings, glutes and erectors under superior time under tension.
The key is to keep your chest high and control the eccentric portion of the movement for that hypertrophic effect.
The key is to keep your chest high and control the eccentric portion of the movement for that hypertrophic effect.
4) Snatch grip deadlifts.
The extra wide grip is gonna put a tonne of stress on the upper back.
Have you ever seen a man with a big deadlift and a small upper back?
Me neither.
They both go hand in hand.
The extra wide grip is gonna put a tonne of stress on the upper back.
Have you ever seen a man with a big deadlift and a small upper back?
Me neither.
They both go hand in hand.
Again, these are also gonna light up the whole posterior chain due to the extra range of motion with the wider grip putting you in a disadvantageous position to pull.
These can humble your pretty quickly.
Start off conservatively and build up slowly.
These can humble your pretty quickly.
Start off conservatively and build up slowly.
5) SSB Good mornings.
My favourite deadlift assistance exercise.
I take my deadlift stance on these to increase the specificity and transfer over to my conventional pull.
Proper hip hinging is key here. Keep that chest up and push your ass towards the wall behind you.
My favourite deadlift assistance exercise.
I take my deadlift stance on these to increase the specificity and transfer over to my conventional pull.
Proper hip hinging is key here. Keep that chest up and push your ass towards the wall behind you.
These are basically a posteriorly top loaded hip hinge which are gonna give you a great training effect without having to use much weight.
Don’t be a dickhead and load these up too heavy, meaning your form will turn to complete dogshit.
Start off slow.
Don’t be a dickhead and load these up too heavy, meaning your form will turn to complete dogshit.
Start off slow.
6) Weighted vertical pulls.
I hope you’re noticing a trend here.
Big back = big deadlift.
Get strong on a variety of weighted vertical pulls, add some thickness to your back and watch your deadlift explode.
Also great for spinal decompression after heavy pulls.
I hope you’re noticing a trend here.
Big back = big deadlift.
Get strong on a variety of weighted vertical pulls, add some thickness to your back and watch your deadlift explode.
Also great for spinal decompression after heavy pulls.
7) Chest supported rows.
When you do a lot of heavy squats and deadlifts, your lower back can take a beating.
My fellow powerlifters know what I’m talking about.
Throwing in chest supported rows can be a godsend due to the decreased axial loading.
When you do a lot of heavy squats and deadlifts, your lower back can take a beating.
My fellow powerlifters know what I’m talking about.
Throwing in chest supported rows can be a godsend due to the decreased axial loading.
There’s no stress on the lower back whilst still being able to blast that upper back hard with an exercise with a great ROM and peak contraction.
Can also be done with dumbbells and an incline bench if you don’t have a machine.
Can also be done with dumbbells and an incline bench if you don’t have a machine.
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