The deadlift is the king of all lifts, but let’s be real – it’s also one of the toughest. Whether you’re a seasoned lifter or just starting out, improving your deadlift can feel like an uphill battle. But here’s the good news: there are specific exercises that target the exact muscles and movements you need to make noticeable gains. Want to pull more weight off the ground? Well, you’re in the right place as we explain 3 exercises that will improve your deadlift numbers.
Now, deadlifts are not just about brute strength; they require good form, solid mobility, and coordinated muscle groups working together. And believe it or not, it’s often not the deadlift itself that holds people back – it’s weak points in other areas of their training that limit progress. That’s where these key accessory exercises come in. Whether it’s your hamstrings, glutes, or even your grip that’s holding you back, focusing on these areas can lead to noticeable improvements. Let’s dive in and talk about the three exercises that will really boost your deadlift numbers!
Table of Contents
3 Exercises to Improve Your Deadlift Numbers
Exercise 1: Romanian Deadlifts – Strengthen Those Hamstrings and Glutes
When it comes to deadlifts, your posterior chain is the foundation. But if your hamstrings or glutes are lagging, you’re going to hit a ceiling with how much you can lift, no matter how much you try to power through it. Romanian Deadlifts (RDLs) are like a magic pill for developing that all-important posterior chain.
Why Romanian Deadlifts Are Essential:
- Posterior Chain Focus: Romanian Deadlifts place a heavy emphasis on the hamstrings and glutes. These muscles do a lot of the heavy lifting (pun intended) during a deadlift, so strengthening them is key to improving your numbers.
- Improved Hip Hinge: RDLs teach you proper hip hinge mechanics, which is crucial for maintaining good form during heavy deadlifts. Mastering this movement can prevent back injuries, too.
- Increased Range of Motion: RDLs stretch the hamstrings through a fuller range of motion compared to conventional deadlifts, which helps improve flexibility while building strength.
How to Perform a Romanian Deadlift:
- Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with a slight bend in the knees.
- Push your hips back while keeping your chest up and back straight, lowering the weights towards the floor.
- Lower the weights until you feel a good stretch in your hamstrings. Don’t let your back round!
- Reverse the movement by driving your hips forward, squeezing your glutes at the top.
Tips for Success:
- Focus on the Stretch: If you don’t feel the stretch in your hamstrings, you’re not doing it right. Push those hips back further, and keep the movement controlled.
- Lighten the Load Initially: This exercise is all about control and muscle engagement. Use lighter weights at first to nail down the form, then gradually increase the weight.
- Keep Your Core Engaged: It’s easy to let your core go slack during RDLs, but keeping it tight will protect your lower back and improve your overall stability.
RDLs aren’t about how much weight you can lift; they’re about building up that vital strength and muscle endurance in your hamstrings and glutes. Once you start adding these into your routine, you’ll notice your deadlift numbers slowly but surely creeping up.
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Exercise 2: Barbell Rows – Build a Stronger Upper Back
It might seem odd to throw in an upper back exercise when talking about deadlift improvements, but trust me, a strong back is non-negotiable. When you lift heavy, your back has to support a ton of weight, especially as the bar passes your knees and you move into the lockout phase of the lift. If your upper back isn’t up to the task, your deadlifts will suffer.
Why Barbell Rows Help Deadlift Numbers:
- Stronger Back for Better Pulling Power: A solid upper back allows you to maintain a strong posture and position during the lift. It gives you the pulling power to keep the bar close to your body, which is key to lifting more weight.
- Improved Grip Strength: Barbell rows also work your grip, which is essential for deadlifting. You can’t lift what you can’t hold!
- Enhanced Postural Support: The more weight you deadlift, the more stress is placed on your spinal column. A strong back helps you maintain proper form and resist rounding, which not only improves performance but also prevents injury.
How to Perform a Barbell Row:
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend your knees slightly and hinge at the hips so your torso is nearly parallel to the ground.
- Pull the barbell towards your abdomen, squeezing your shoulder blades together at the top of the movement.
- Lower the bar back down under control, then repeat.
Tips for Success:
- Keep Your Chest Up: Don’t let your shoulders roll forward during the movement. A caved chest leads to a rounded back, which you definitely want to avoid.
- Pull With Your Back, Not Your Arms: It’s tempting to let your arms do all the work, but remember, this is a back exercise! Focus on squeezing your shoulder blades together with each rep.
- Avoid Momentum: The goal here is control, not speed. Don’t jerk the weight up – slow and steady is the name of the game if you want to build serious back strength.
A strong upper back not only helps you lift more weight but also reduces your risk of injury, which is key when you’re trying to push your deadlift numbers higher. Plus, a stronger back just looks good, doesn’t it? It’s a win-win situation.
Exercise 3: Deficit Deadlifts – Tackle Weak Points and Improve Power
Deficit deadlifts are a fantastic way to work on any weak points in your pulling power. By elevating yourself slightly (typically by standing on a small plate or platform), you increase the range of motion, making the lift harder and forcing your muscles to work even harder. If you struggle with the initial pull off the ground during a regular deadlift, deficit deadlifts will seriously help you break through that sticking point.
Why Deficit Deadlifts Are a Game-Changer:
- Improves Off-the-Floor Strength: If the hardest part of your deadlift is the initial lift, deficit deadlifts will help you build that explosive power you need to get the bar moving.
- Increases Range of Motion: By standing on a small platform or plate, you’re forcing yourself to lift through a longer range of motion. This challenges your muscles in a new way, making regular deadlifts feel easier in comparison.
- Targets Weak Spots: Deficit deadlifts specifically target the muscles that are engaged during the first part of the lift. If you have trouble getting the bar off the ground, this exercise will help.
How to Perform a Deficit Deadlift:
- Stand on a small plate or platform, with the barbell on the ground in front of you.
- Set up as you would for a normal deadlift – feet shoulder-width apart, hips pushed back, and chest up.
- Pull the bar off the floor, keeping it close to your shins as you lift.
- Finish the lift by locking your hips and knees at the top, then lower the bar back down with control.
Tips for Success:
- Start Light: Deficit deadlifts are tougher than they look, so start with lighter weights than your regular deadlift. You can gradually build up as you get stronger.
- Maintain Good Form: Just because you’re lifting from a deficit doesn’t mean you should compromise on form. Keep your back straight and your core tight throughout the lift.
- Don’t Overdo It: Deficit deadlifts are demanding on your body. Incorporate them sparingly, especially if you’re already deadlifting heavy. One or two sessions per week should be enough to see progress.
By adding deficit deadlifts into your routine, you’re going to develop that explosive power that’s crucial for lifting big numbers. It might be frustrating at first, but once you get the hang of it, you’ll notice a significant difference in your deadlift performance. Plus, it’s always fun to challenge yourself with something new!
Conclusion
Improving your deadlift numbers isn’t just about grinding out more deadlifts. It’s about strategically strengthening the muscles and movements that are essential for the lift. Romanian Deadlifts will strengthen your hamstrings and glutes, which are the powerhouses of the deadlift. Barbell Rows will help you build a stronger back, improving your posture and pulling power. And Deficit Deadlifts will help you tackle any weak points and build explosive strength for that all-important initial lift.
Remember, consistency is key. These exercises aren’t magic pills, but when you add them into your regular routine, you’ll start seeing improvements over time. And don’t forget – form always comes first. Lifting with proper form is what will keep you safe, and ultimately, it’s what will help you keep progressing toward heavier and heavier deadlifts. So give these exercises a try, and watch those deadlift numbers climb!
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.