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3 PROVEN METHODS TO INCREASE YOUR DEADLIFT

Romanian deadlift

Deadlifting is an essential weightlifting exercise for building strength and muscle. However, deadlifting can be improved with the proper techniques like any other exercise. This article outlines Three proven methods to increase your deadlift yield.

Deadlift Technique

One of the most critical techniques to increase your deadlift is to adopt the correct deadlift technique. There are three main types of deadlifting: sumo, conventional, and trap bar. Of these, the conventional deadlift is the most common and the one you should focus on when trying to increase your deadlift.

To improve your deadlift, you need to focus on perfecting your technique. The main things you need to pay attention to are: keeping your back straight, maintaining a straight line from the floor to your shoulders, and keeping your core braced throughout the lift.

There are a variety of deadlift techniques that you can use to increase your deadlift strength. The most important thing is to find a style of deadlifting that works for you. Some people prefer to use a conventional deadlift, while others prefer the sumo deadlift.

Video by Jeff Nippard

Conventional Deadlifting

The conventional deadlift is the most common style of deadlifting. You should stand with your feet hip-width apart and shoulder-width apart. You should grip the bar with your hands shoulder-width apart. You should then pull the bar towards your chest until it reaches your hips. You should slowly lower the bar back to the starting position.

Video by Calgary Barbell

Sumo Deadlifting

The sumo deadlift is different than the conventional deadlift in that you grip the bar with your hands at shoulder-width apart and your knees bent instead of standing straight. You should then step forward with your left leg to rest on top of your left ankle so that the bar is resting. You should then swing the weight up into the sumo stance and lift it off the ground. You should then return to the original position and repeat on the right side.

There are also variations of the sumo deadlift, such as the Bulgarian split squat, Romanian deadlift, and Romanian knee extension.

Video by Hypertrophy Coach

Trap Bar Deadlift

The trap bar is derived from the conventional deadlift that uses a heavy weightlifting bar instead of a regular barbell. You grip the trap bar with both hands and stand up straight. Then, you bend at the knees and lift the weight off the ground.

Each of these techniques has its own benefits and drawbacks. The conventional deadlift is the most effective for building muscle mass and strength, but it can be challenging to learn how to do it correctly. The sumo deadlift is challenging to know but can build strength and size more effectively. The trap bar deadlift is a more complex technique to learn, but it is a great way to build muscle and size with lighter weights.

Which Deadlift Method Increased Deadlifting?

Grip

An important thing is you increase the deadlift if you grip correctly. The correct grip will allow you to use more weight and generate more power.

To grip the bar correctly, you should place your hands slightly wider than shoulder-width apart. You should also keep your palms facing down, except when gripping the bar. You should raise it off the ground with your hands, not your fingers, when lifting the bar. This will maximize your power and resistance.

Remember to keep your back straight, and your core engaged throughout the lift.

Barbell Form

One of the most effective methods to increase your deadlift is to use a barbell in the correct form. The below tips will help you achieve the proper format:

1- Place the bar over your shoulder in a squat position with your hands shoulder-width apart.

2- Keep your back straight and avoid arching your back.

3- Bend your knees slightly and lift the bar off the ground until level with your shoulders.

4- Hold the bar with your hands close together and position it correctly over your shoulder blades.

5- Squeeze your glutes and pull the bar towards your hips. Do not extend your arm too high or too low, affecting your form.

After you have achieved the correct form, you can begin to lift the weight. Start by lifting the barbell as if you will raise it above your head. As you reach the top of the lift, slowly lower the weight back down to the starting position. Repeat this process until you reach the desired deadlift weight.

Barbell Rotation

Another effective way to increase your deadlift is to rotate the barbell during the lift. This will help you prevent your back from arching and help you achieve a more symmetrical ride. You can perform this technique by simply rotating the barbell while lifting it. Simply grip the bar with your hands slightly wider than shoulder-width apart and slowly turn the bar as you lift it off the ground.

Both of these techniques – using a barbell in the correct form and rotating the bar – are highly effective methods for increasing your deadlift.

If you are struggling to increase your deadlift, consult with a personal trainer or gym instructor to help you achieve the correct form and rotation.

Foot Position

One of the most essential aspects of deadlifting is positioning your feet correctly. Keeping your feet shoulder-width apart and pointed forward when deadlifting is vital. This will help you maintain a good balance and prevent falling backward.

Another vital thing to keep in mind when deadlifting is to keep your core muscles engaged. Keeping your core muscles engaged will prevent injuries to your back and spine. Additionally, by keeping your core muscles engaged, you will be able to lift more weight with less strain on your back.

Finally, it is vital to use a neutral grip when deadlifting. A neutral grip means gripping the bar with both palms facing forward. This grip allows you to generate more power and perform better at the bottom of the lift.

In conclusion, it is crucial to position your feet correctly, engage your core muscles, and grip the bar with a neutral grip when deadlifting. Doing these things will help you to lift more weight and prevent injuries.

Sumo Deadlift

One of the most effective methods to increase your deadlift is to use a sumo deadlift. Sumo deadlifts are performed with the feet slightly wider than shoulder-width apart, which increases the range of motion and forces you to work harder on the lift.

Another method often used to increase the deadlift is the Bulgarian squat. This deadlift variation emphasizes the glutes and hamstrings, which helps increase muscular endurance and strength.

Video by Stefi Cohen

Sumo deadlift is a great way to increase your deadlift lift.

One of the most effective methods for increasing your deadlift is to use a sumo-style deadlift. This deadlift style is best for people with a wider pelvis and low back. It also allows you to use more weight than conventional deadlifts.

To perform a sumo-style deadlift, stand with your feet hip-width apart, and position the barbell on your shoulders. Bend your knees so that your thighs are parallel to the ground. Drive the heels of your feet into the ground, and pull the barbell up towards your shoulder blades. Keep straight your back, and squeeze your glutes at the top of the lift.

Sumo-style deadlifts are a great way to increase your deadlift strength and size. They are also easier on your joints than conventional deadlifts, making them a good choice for those new to lifting weights or those recovering from an injury.

Sumo deadlifting is a great way to increase your deadlift strength.

A sumo deadlift is a great way to increase your deadlift strength. The main difference between sumo and traditional deadlift is that you hold the bar in your hands at shoulder-width apart instead of hip-width apart. This makes the lift more manageable and consistent because you use more muscle mass.

To perform a sumo deadlift, start with the barbell on the ground with your feet slightly more than shoulder-width apart. Position your body so that your thighs and torso are aligned over the barbell. Keeping your back straight, bend your knees and hips until you sit down on the barbell, with your heels still hanging off the ground. Drive through your heels and arms to lift the weight off the ground, pressing your back against the bench. Return to the starting position by reversing the motion.

Final Thought

Deadlifting is one of the most essential exercises you can do for overall strength and muscle growth. However, many people struggle to increase their deadlift strength. There are a few proven methods that will help you achieve this goal.

The first method is to increase your repetitions. By doing more repetitions, you will help to improve your strength and muscle size. You should aim to do between six and twelve repetitions per set.

The second method is to use heavier weights. By using heavier weights, you will help to increase your strength and muscle size. You should aim to use between 80% and 95% of your 1RM (1 rep max) for the deadlift.

Finally, keep a consistent routine. This will help you maintain your progress over time.

References

https://journals.lww.com/nsca-scj/Fulltext/2017/08000/The_Sumo_Deadlift.13.aspx

https://journals.lww.com/nsca-scj/Fulltext/2019/02000/Exercise_Technique__Deficit_Deadlift.11.aspx

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