April 09, 2023 4 min read
Before every deadlift workout, it's essential to warm up properly. Warming up helps prevent injury and increases blood flow to the muscles being used so that you can lift heavier for longer. Start your warm-up with a light cardio exercise such as jogging, biking or using a rowing machine. This will help increase your heart rate and prepare your body for the workout ahead. Then, perform dynamic stretching exercises like leg swings, arm circles, and hip rotations. These exercises will help loosen your muscles and joints, while also improving your range of motion.Shop The Collection: Squat Racks
Having proper form is key when it comes to deadlifting. Make sure to keep your chest up, back straight, and head looking forward throughout the entire movement. It’s important to keep your core tight and engage your lats (the muscles in your back) to help you maintain the correct form. Additionally, make sure to keep your feet shoulder-width apart and use an alternating grip (one hand overhand and one hand underhand). When beginning the lift, drive your heels into the ground and squeeze your glutes at the top of the movement. This will help ensure that you’re using the right muscles for the lift.Shop The Gear: CAP Barbell Power Rack Exercise Stand, $203.99 USD
It’s important to take your time with the deadlift and not rush through the movement. If you rush, you won’t be able to use proper form and may be more prone to injury. Make sure to keep a steady and consistent tempo throughout the entire lift, from start to finish. This will help you focus on using the correct muscles and maintaining proper form, which will ultimately lead to better results.Shop The Collection: Dumbbells
When starting out with deadlifts, it’s best to start light and build up gradually. You should also make sure to rest between sets and give yourself plenty of time to recover. As you become stronger and more comfortable with the movement, you can begin to add more weight. However, it’s important not to add too much weight too quickly as this can lead to injury. Take your time and increase the amount of weight you’re lifting slowly and steadily.Shop The Gear: CAP Barbell Neoprene Dumbbells, from $1.99 USD
Adding accessories to your deadlift can help improve your form, build strength, and target specific muscle groups. For example, using a resistance band can help activate muscles in your back and core, while using a trap bar can help reduce strain on your lower back. Other accessories such as weightlifting gloves can help improve your grip and reduce calluses. Additionally, using a belt can help you maintain proper form and protect your spine. Experiment with different accessories to find out what works best for you.
Working out with a partner can help keep you motivated and push you to lift heavier weights. Having a spotter can also help you stay safe if you’re lifting heavy. Your partner can spot you by standing behind you and helping you with the lift if necessary. They can also provide feedback on your form and help you stay focused on the task at hand.
When trying to improve your deadlift, it’s important to identify and focus on your weaknesses. Doing so will help you become a better lifter overall. For example, if you struggle with your grip, focus on grip training exercises such as farmer’s walks or towel pull-ups. If you struggle with your form, practice with lighter weight until you’ve perfected your technique. Once you’ve identified and addressed your weaknesses, you’ll be able to lift heavier weights with proper form.
To get the most out of your deadlift workouts, it’s important to vary your rep range and the amount of weight you’re lifting. Doing so will help you target different muscle fibers and build overall strength. Try doing sets of five reps with heavy weight to build strength, followed by sets of 10-12 reps with lighter weight to build muscle. You can also try supersetting deadlifts with other exercises such as squats, lunges, and rows to target different muscle groups and mix up your routine.
Certain accessory exercises can help you improve your deadlift. For example, Romanian deadlifts and good mornings are great exercises for building your posterior chain (the muscles in your back, glutes, and hamstrings). Rack pulls are also helpful for building strength in the upper body. Additionally, single leg deadlifts and split squats are excellent exercises for strengthening your core and improving balance. Incorporating these exercises into your routine can help you increase your deadlift numbers.
The most important tip for improving your deadlift is to stay motivated. Setting goals and tracking progress can help keep you motivated and on track. Additionally, surround yourself with people who are also passionate about fitness and strength training. This can help keep you inspired and motivated to reach your goals. Finally, make sure to reward yourself for achieving your goals. Whether it’s a cheat meal or a new pair of shoes, rewarding yourself can help keep you motivated and driven to reach your next goal.
Improving your deadlift takes time and dedication, but following these tips can help you reach your goals faster. Make sure to warm up properly, use proper form, and increase weight gradually. Additionally, don’t forget to utilize accessories, train with a partner, focus on your weaknesses, and vary your rep range. Finally, utilize exercises that help improve your deadlift, stay motivated, and you will be well on your way to reaching your goals.