The deadlift is one of the key muscle building exercises, therefore if your deadlift is lacking then you could be limiting your chances of gaining strength and muscle.
If you want to work a large number of your bodies muscles, then the deadlift is one of the go-to exercises.
Here are a few tips to help improve your deadlift, so that you can continue to see strength and muscle gains.
#1: Deadlift more often
To improve your technique you will need to make sure you deadlift every time you workout.
I would suggest however that you perform this movement at the end of your workouts, as it is one of the more taxing exercises that will push your body to its limits.
If you perform the deadlift at the start of your workout you may find that you have very little energy left for the rest of your workout.
#2: Focus on your weak points
If you take the time to analyse your form and technique you will be able to discover what part of the deadlift you are weakest at.
Do you struggle to get the weight off the floor, or can’t lock the weight out? If so then try to focus on these until they become a strong part of the lift.
If you struggle to get the weight off the floor you could try doing deficit deadlifts, as these will help to improve your range of motion.
Rack lifts are best used by those who struggle to lock out the weight, this is because you are not starting from the floor, but instead should start from where you struggle to lift from. Therefore helping you to overload the top part of the lift.
#3: Work other muscles individually too
As the deadlift works a large number of muscles you may need to work on a few individually to get enough strength to perform the deadlift properly.
By working on any weaker muscles you will become stronger overall, so your deadlifts will improve too.
I would recommend focussing on the following ‘accessory movements’ to help improve your deadlift:
- Pull ups
- Bent over rows
- Stiff-legged deadlifts
- Calf raises
#4: Improve your grip strength
If your forearms are weak then this could be holding back your deadlift.
I would suggest that you first get rid of any straps and to deadlift without them. This is one of the best ways to improve your grip strength.
You could also try switching the way you grip the bar too. For instance try a double overhand grip when your hands are struggling with the traditional grip.
The deadlift is important for boosting both your overall strength and increasing muscle mass. So if your deadlifts are a struggle then hopefully the above tips will help.
The final tip for you is to just keep working (p.s. adequate nutrition is important too). To change your physique you need to be constantly trying to push through any plateau. Don’t let a weak deadlift hold you back.