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Heavy lifting: 5 methods to raise your deadlift PR

Heavy lifting: 5 methods to raise your deadlift PR

Deadlifts are one of the most popular exercises at the gym today and for a good reason. They're an excellent way to tone up your back, arms, and legs; plus you get a cardio boost from them. When it comes to exercise, the deadlift is an important component for fitness and has a lot of benefits. It is one of The Big Three lifts with the squat and bench press, which work many major muscle groups.  And it’s likely that your deadlift weight will be the heaviest you lift among your entire workout.

The deadlift is a great muscle builder! It includes a whole range of muscles, including those in your back and legs. The deadlift is one of the most challenging and intimidating exercises. It's no wonder many people struggle with it.

No matter if you are a newbie or an experienced lifter, here are some proven methods for improving your deadlift

 

1. Increase Your Volume

You should increase the volume or frequency with which you deadlift if you want to pack on more muscle.  Weightlifting is a sport, and just like any other sport, if you want to improve at something, you’ll probably want to do it more often.

If you want to improve in a certain area then wouldn't you spend as much time as possible practicing that? Deadlifting is no different. If you push through and practice your deadlifts as often as possible, then it will improve.

Deadlifts are an excellent strength training exercise which will improve your physique as well as general fitness. Do it every Monday or every day but Thursday. For example, if you normally do deadlifts on back day, consider ending leg day with a few sets of deadlifts or vice versa. Be sure to listen to your body—you don’t want to overtrain. If necessary, don’t be afraid to use lighter weights

 

2. Improve Your Grip Strength

A common mistake that many of us make is to try lifting as much as we can in order to impress our trainers. But you should remember that your hands will only hold a certain amount of weight - if you go beyond this, you risk dropping the weights on yourself and injuring yourself for life. If you're feeling the burn in your biceps and arms but have trouble with grip, it may be due to weaker hand strength. Improving your grip strength requires sustained effort over time but could make a difference. Now that your grip is stronger, you can continue improving your deadlifts by using a pair of lifting straps or Power Grips.

 

3. Perfect Your Technique

Regardless of who you are or how long you’ve been lifting, there’s a good chance your form is not perfect.  Whether you are new to training or experienced, you can always benefit from reviewing the basics.

 

4. Get Frickin’ Jacked

For myself, the deadlift is tough. You'll be lifting the most weight you ever have but the goal is to do this multiple times. As a result, it's natural to feel intimidated when attempting a daunting task. Anyone who says they have never felt afraid before doing something difficult is either lying or doesn't have any feelings.

To get rid of that negative vibe, try to get pumped up before your lift. Blast your favorite workout song, scream like a madman, or think about something that makes you angry. If you are angry or feeling aggressive, you are much more likely to succeed in your deadlifts than if you felt afraid.  Don’t be afraid to look a little crazy either, as we’ve all done it. 

5. Use a lifting belt

A weight belt can be beneficial for many reasons like better alignment, increased core stability and improved posture, which is why you should wear one at the gym. Just like with a weight belt, the pressure on your abs can help with lifting heavier weights. This can be especially helpful when you're doing some strenuous exercises like squats or deadlifting.

Intra-abdominal pressure is a safe way to combat back pain and it is all due to the help of your abdomen. The pressure that builds up inside your ab helps keep your spine safe as you lift things.  Increased intra-abdominal pressure can help you lift heavier weights with ease by improving spinal stability. Belts are an effective way to improve your IAP.

 

6. BONUS ROUND

Another great way to improve your deadlifts is to work on different variations of the lift. As many people say, deadlifting taxes so many muscle groups at the same time, it's remarkable there's a one exercise that does this.  When your grip starts to feel loose, it may be time for you start working on a different type of deadlift. Consider throwing in Romanian Deadlifts, Deficit Deadlifts, Sumo Deadlifts or even Straight Legged Deadlifts. These variations will work the same muscle groups as traditional deadfiling, but they'll provide different challenges that will force your body to grow.

While deadlifts can be intimidating, with proper training they’re a valuable addition to any workout routine.  We hope these tips will help you improve your deadlifts, and keep you free of injuries.

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