The deadlift is one of the big 3 powerlifting routines in weight training along with the squat and bench press. While most people consider it as a back or leg exercise, it is safe to say that deadlifting is an all-rounder. It involves all major and minor muscle groups in the body. Mainly, it trains various muscles—not just in the lower and upper back but also in the legs and the core. It enhances not only the posture but the core strength and stability as well. Indeed, the deadlift is the truest form of full-body movement and the purest test of physical strength.
If you are a serious lifter or aiming to be one, pulling off
massive deadlifts consistently to build a solid form is probably one of your goals. Deadlifting also cultivates the ability to pick heavy, everyday things easier as if it is second nature. This also eliminates the possibility of injuring oneself not just because you get stronger but because your body is conditioned to do the task.
If you want to know how to get there or to improve your lifts, you can learn from the following tips we have prepared for you to help you boost performance.
1. Do the Proper Deadlift Set-Up
Make sure you are deadlifting with a proper form. The best way
to do this is by following these steps:
1.) Stand with your midfoot under the barbell, with your shins just one inch away from it. Also, make sure your heels are between 6 and 8 inches apart.
2.) With stiff legs, lean over and grab the bar with a shoulder wide grip.
3.) As you drag the barbell, bring your shins forward for it to touch the bar. Also, make sure your hips are steady in place.
4.) Without dropping your hips, lift/squeeze your chest up to tighten your back muscles and straighten your lower back.
5.) Take a big breath, hold the barbell up to your legs, and stand up with the weight while
maintaining the same position.
2. Boost Your Grip Strength
A strong grip makes maintaining it possible. If your grip is failing every now and then, it is most likely that you will falter, and your progress is less likely. Hence, make sure your grip is continually improving. Train your hands by doing hand exercises or practicing barbell holds and dumbbell farmer walks. You can also utilize lifting straps. These secure and steady your grip, ensuring that the bar does not slip from your hands.
At Gunsmith Fitness, we deliver effective lifting straps that are comfortable to use. Made of genuine leather these are produced to last long. If you want a pair that is quicker and easier to set up, you can avail of figure 8 lifting straps. Made with heavy-duty cotton, these are soft without compromising durability.
3. Focus on Heavy Lifting
If you just started weightlifting, it is best to do a minimum of 4 or a maximum of 6 reps per set. After hitting the upper limit, it is time to add the weight for your next. On the other hand, if you are a seasoned weightlifter, it is wise to lift in various rep ranges. Another option is to practice strategic periodized training.
4. Utilize Chains
The hardest part of deadlifting is when the weight is being lifted as its position is close to the ground. However, as you elevate it, it gets easier. To overcome a plateau, make it easier by attaching chains to the bar. This makes the bar seem lighter at the start of the lift but will gradually get heavier as the bar is lifted.
5. Practice Banded Deadlifts
You can also make use of resistance bands. These increase
performance as these improve strength in a specific position and helps apply proper movement mechanics. You can utilize these in two ways:
• Reverse Bands – Reverse bands allow assistance when lifting more weight while you are at the bottom of the movement—regardless of whether it is the start or the end. As the bands are stretched and under tension, these take some of the load until you make a push or pull. When the tension on the band lessens, you take more of the weight, which allows you to feel the weight in your hands or back. Hence, improving neuromuscular efficiency as you get to learn which muscles are needed to produce force. Thus, your muscles get conditioned. Training with reverse bands improves not just motor patterns but boosts stability and technique as well.
• Against Bands – Against bands, on the other hand, work on the same principle but in a different way. Unlike reverse bands, against bands are stretched and gain tension at the top of the movement. At the start of the lift, the load is less, which is beneficial in going against gravity. In other words, you can accelerate with more speed.
At Gunsmith Fitness, we offer durable resistance bands of varying sizes and strength levels, which range from 15lbs to 124lbs. Not only will you improve your lifts but you will also minimize the possibilities of injury. Achieve your best sets with us!
Check out our massive range of grips and lifting straps!