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How to Progressively Increase Your Deadlift

March 08, 2024 3 min read

How to Progressively Increase Your Deadlift


The deadlift is one of the most popular exercises for building strength and muscle. It’s a compound movement that targets multiple muscle groups, making it an effective way to build overall strength. Increasing your deadlift weight can be intimidating, but if you take the right steps and progress at a reasonable rate, you’ll see results in no time.

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Choose Proper Form

Before you start trying to increase your deadlift weight, it’s important to make sure your form is correct. The deadlift is a complex exercise and there are many things to consider when performing it. If you don’t use proper form, you won’t get the full benefit of the exercise and you may even put yourself at risk for injury.

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Start by ensuring your back is flat and your chest is up. This helps keep your spine in the correct position and prevents you from rounding your back during the lift. Your feet should be shoulder-width apart and your shoulders should be directly over the bar. As you grip the bar, make sure your wrists are straight and not bent back, as this can cause strain on your wrists and forearms.

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When you’re ready to lift, focus on pushing through your heels and engaging your glutes and hamstrings. This will help you keep your back in the correct position and generate more power. As you come to the top of the lift, squeeze your glutes and lock out your hips to ensure you’ve completed the full range of motion.

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Progress Slowly

Once you have good form down, you can start adding weight, but it’s important to progress slowly. Adding too much weight too quickly can lead to poor form and increases your risk of injury. Start with a manageable weight and focus on perfecting your form. Once you can do 10 reps with good form, add a small amount of weight and repeat the process until you reach your goal.

If you find you can’t complete a rep with good form, reduce the weight and continue until you can do so. You can also break each set into smaller sets of five or three reps to help you maintain good form and build strength gradually. In addition to adding weight, you can also try different variations of the deadlift, such as sumo deadlifts or single-leg deadlifts, to challenge yourself and target different muscle groups.

Utilize Assistance Exercises

In addition to increasing your deadlift weight, it’s also important to focus on strengthening the muscles used in the movement. Utilizing assistance exercises such as Romanian deadlifts, hip thrusts, and glute bridges can help you build the strength needed to increase your deadlift weight. These exercises target the glutes, hamstrings, and lower back, which are all important for a successful deadlift.

You can also incorporate other compound movements such as squats, presses, and pull-ups to target the other muscle groups used in the deadlift. Incorporating these exercises into your routine can help you build the strength and stability needed to perform the deadlift correctly and safely.

Rest and Recover

Finally, it’s important to take time to rest and recover between workouts. Proper rest and recovery are essential for allowing your muscles to rebuild and grow stronger. Make sure to get enough sleep, eat a balanced diet, and drink plenty of water to help your body recover and stay healthy.

If you experience any pain or discomfort during your workouts, take time off to let your body heal. Overworking your body can lead to serious injury, so it’s important to listen to your body and take breaks when necessary.

Increasing your deadlift weight can be daunting, but with the right approach, you can make steady progress. Start by focusing on proper form and progressing slowly. Incorporate assistance exercises to target the muscles used in the movement and make sure to rest and recover between workouts. With dedication and patience, you’ll be able to achieve your goals in no time.