Heavy lifting: 5 methods to raise your deadlift PR
Deadlifts are an essential exercise that every fitness enthusiast should incorporate into their workout routine. This compound exercise involves lifting a weight off the ground while engaging a range of muscles, including your back, legs, and arms. Deadlifts are one of the Big Three lifts, along with the squat and bench press, that work many major muscle groups. It’s likely that your deadlift weight will be the heaviest you lift among your entire workout. Here are some proven methods for improving your deadlift.
- Increase Your Volume
To pack on more muscle, you should increase the volume or frequency with which you deadlift. 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. Consider ending leg day with a few sets of deadlifts or vice versa. If necessary, don’t be afraid to use lighter weights. Be sure to listen to your body—you don’t want to overtrain.
- Improve Your Grip 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.
- 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. Proper form is essential for avoiding injuries and getting the most out of your workouts.
- Get Frickin’ Jacked
The deadlift is a challenging exercise that can be intimidating for many people. However, getting pumped up before your lift can help you overcome your fears and succeed in your deadlifts. 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.
- Use a Lifting Belt
A weight belt can be beneficial for many reasons, such as better alignment, increased core stability, and improved posture. When you're doing strenuous exercises like squats or deadlifting, a weight belt can help increase intra-abdominal pressure, which can help you lift heavier weights with ease by improving spinal stability.
- Bonus Round
Working on different variations of the deadlift can help you develop strength in different muscle groups. Consider throwing in Romanian Deadlifts, Deficit Deadlifts, Sumo Deadlifts or even Straight Legged Deadlifts. These variations will work the same muscle groups as traditional deadlifting, but they'll provide different challenges that will force your body to grow.
In conclusion, deadlifts are a valuable addition to any workout routine. They are an excellent way to tone up your back, arms, and legs; plus you get a cardio boost from them. With proper training and techniques, you can improve your deadlifts and keep yourself free of injuries. Remember to listen to your body, don’t overtrain, and use proper form. By incorporating deadlifts into your workout routine, you will be on your way to building a stronger, fitter, and healthier body.
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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