Lots of people including those persons who are somehow physically active, spend ludicrous amounts of time sitting in front of a computer during the entire day, and the result of that is having hips which need a crowbar to unglue them. Knowing that, it’s not a big surprise why so many guys are not able to master properly the deadlift, as this amazing exercise requires a decent ability for both external and internal hip rotation, good hip flexor length and healthy, firing glutes.
To be honest, low number of athletes is really qualified for performing the proper deadlift, because this wonderful feat furthermore requires mobility in the ankles and thoracic spine as well. Nevertheless, every athlete has the ability to improve at almost every aspect of their sport by simply improving their deadlift, and no matter how many times you have done it and failed – you could always do it better!
Very often we hear the mantra “squats work quads while deadlifts are more hip dominant”, but that is just not true. You could easily make either lift more quad or hip dominant, which depends on your goals and needs.
Actually, the deadlift is the best total body exercise that exists, working all muscles in your body. And you could never have a good reason (with the exception of some injury) for avoiding it! When it comes to strength and muscle gains, there has been a research to show that nothing can come close to deadlifting with a proper workout volume and good form. In addition, the deadlifts are training the spine so that it’s able to remain perfectly stable while it’s exposed to incredibly high shear forces, which very often is making those persons who perform them look as some kind of superheroes. Deadlifting is going to spike your growth hormone and testosterone levels and also stimulate protein synthesis in the entire body, by also powerfully train your scapula and rotator cuffs and then turn every inch of your lower body into a heavenly muscular landscape.
You probably know the commonly heard complaint “I don’t do deadlifts because my back is weak” is the stupidest thing that some bodybuilder could utter. A sore or weak back is in fact the reason why you need deadlifts in your life and it is never a good excuse to avoid them! Sure, it might be difficult and definitely requires huge effort to be performed correctly, however once you get better at it, you will be able to unlock gains that you haven’t even dreamed of.
In this article, we will share 8 proven ways to increase your Deadlift while also preventing injury. Let’s begin.
Here is how you can improve your deadlift pull almost instantly and how to earn better form and stellar deadlifting gains.
Enter the Perfect Deadlift
So, here is how your deadlift needs to look like:
- Place the feet so that they are a bit narrower than shoulder-width apart.
- Place the bar somewhere between your shins and at the middle of your foot. The shoulders should be in line with the bar or just slightly behind it.
- Stand up tall with the chest out, take a deep breath into your diaphragm and then you should contract the abs.
- Push the hips back (that is different than squatting straight down!) to move down towards the bar and arch your lower back, but keep the shoulders down.
- Place your hands on the bar with a double-overhand or over-underhand grip and squeeze it as hard as you can while you are activating your lats.
- Keeping the head in a neutral position, push through the heels in order to drive your body upward and slightly back as quickly as possible. Keep the elbows locked in place and your lower back arched slightly.
- Your hips and shoulders need to move up simultaneously.
- Squeeze the glutes and push the hips as you approach lock-out.
- Break the lockout with your hips by sitting back just as you did while you were setting up.
- Keep the shoulders down and back, and maintain the arch in your lower back.
- Once the bar is back on the floor (needless to say, but DON’T bounce it off the floor!), adjust your setup position if needed and go hard at it again.
First of all, the initial deadlift setup is essential for the proper execution of this exercise. A common mistake that people make here is losing the arch in their foot in order to flatten and give them a disadvantageous position from the beginning. Instead of allowing this to happen, you need to adopt an active foot and then learn to get even weight distribution amongst 3 contact points of the foot: the little toe, the big toe, and the heel. Then, you want to corkscrew the feet into the ground so as to enhance the hip stability and set the hips up for optimal external rotation torque.
Furthermore, due to the fact that the deadlift could be considered as a pushing exercise as it is a pulling exercise, you can think of it as you are pushing the barbell away from the floor by simply putting as much force into the ground as possible like you make a “heel print in the floor”.
The Hip Hinge
The hip hinge (pushing your hips back) is essential to a proper, potent and maximally effective deadlift. In other words, as it was mentioned above, you should not use a squat pattern when you are deadlifting, since this reduces the effectiveness of the exercise – in its place, learn how to hip hinge correctly. Since the primary setup is crucial for deadlifting big weights with any chance of not getting injured and making great gains, you should pay extra attention to it. You should set up right against the bar and push the hips and hams back like they were trying to hit a wall behind them. Your hips need to be back a bit higher than usual.
After the lockout, numerous beginners break it with their knees and they bring their hips too low such as when doing a squat. Nevertheless, the lower your hips are below optimal, the more they are going to have to rise before you are able to lift the weight off the floor when you pull, and it totally kills the effectiveness of the movement. In its place, you have to focus on the hip hinge and just push your hips back, feeling tightness in the hips and hams as you wedge yourself into something which looks as a half-squat position.
Instantly Improve Your Pull With One Tip
We are going to present you a simple and very effective tip that you probably haven’t heard before and it will make you finally fall in love with deadlifts by simply improving your pull basically overnight.
Just Try Doing Your Warm-Up Sets From A Deficit.
Deficit deadlifts are familiar as an incredible assistance exercise with an increased range motion that is going to help you recruit more of the posterior chain and quads. However, since most of the people don’t have the required hip mobility for pulling heavy weights from deficit with flat back, heavy deficit pulls is not going to give the best results for the majority of the lifting population. However, guess what – light weights will!
Light weight deficit deadlifts will serve like a huge warm-up which is going to loosen up the hips and enhance their mobility, reduce the perceived difficulty of heavy sets, help you keep the hips down, improve your mind-muscle connection and finally, it will help you get the most bang for your buck by teaching you the correct deadlifting biomechanics.
As a general rule of thumb, you need to start with a one-inch deficit and then just work your way up over time while you become fit. For valid practical reasons, you should try standing on a smooth metal plate or a four-inch aerobic step. You are allowed to add deficit pulls to any kind of deadlifting program, so don’t be hesitant to try it out on your next session. In addition, if you favor conventional deadlifts, you could try using a snatch grip for your normal sets so as to increase the range of motion similarly to a deficit pull while giving the upper back an extra work.
You are going to work up just as you would normally do, but pull your first 1-5 sets from a deficit, by using some more light weights. Of course, the key is to keep your hips down on every set. Once your form starts to fall apart, you are done – you need to move on to heavier warm-up sets and/or working sets. You should start with just 1-2 sets and back this effort up with some mobility work any time you are available. As your mobility improves, you are going to become able to reap much better gains from this method and from your heavy working deadlift sets too. Just make sure that your form is as good as it can possibly be, and then go at it without any mercy!
If you like the king of lifts exercise Share !!
Sharing is Caring !