The deadlift is one of the most fundamental and rewarding exercises for building strength, muscle, and power. However, progressing in the deadlift requires more than simply performing the movement repeatedly. Accessory exercises are essential for improving weak points, enhancing technique, and boosting overall strength.
Below are the five best accessory exercises for the deadlift, each supported by scientific evidence and tailored to help you optimise performance.
Why Accessory Exercises Are Important for the Deadlift
Accessory exercises target specific muscle groups and movement patterns that contribute to deadlift performance. By strengthening weak links and improving mechanics, these exercises can increase overall efficiency, reduce injury risk, and accelerate progress. Research highlights that addressing muscular imbalances and joint stability enhances lifting performance (Suchomel et al., 2018). The following exercises are particularly effective for addressing these areas.
1. Romanian Deadlifts (RDLs)
Benefits
Romanian deadlifts are excellent for building hamstring and glute strength, which are crucial for the lockout phase of the deadlift. They also improve hip hinge mechanics and posterior chain endurance.
How to Perform
- Stand with a barbell at hip height.2. Grip the barbell slightly wider than shoulder-width.3. Lower the bar by pushing your hips back while keeping a slight bend in your knees.4. Stop when you feel a stretch in your hamstrings, then return to the starting position by driving your hips forward.
Why It Works
A study by Vigotsky et al. (2016) demonstrated that RDLs generate high levels of muscle activation in the hamstrings and glutes, making them an ideal exercise for strengthening the posterior chain—a key component of the deadlift.
2. Deficit Deadlifts
Benefits
Deficit deadlifts are performed while standing on an elevated surface, which increases the range of motion and targets the initial pull from the floor. This variation is particularly beneficial for lifters who struggle with breaking the bar off the ground.
How to Perform
- Stand on a platform or weight plates, ensuring your stance remains stable.2. Grip the barbell as you would in a conventional deadlift.3. Perform the lift with controlled form, focusing on initiating the pull from the legs.
Why It Works
Research indicates that increasing the range of motion in lifts can lead to greater muscle recruitment and strength gains in the targeted range (Aboodarda et al., 2015). Deficit deadlifts enhance quad activation and reinforce proper technique during the initial phase of the lift.
3. Barbell Hip Thrusts
Benefits
Hip thrusts target the glutes, which are essential for generating power and achieving a strong lockout during the deadlift. Strengthening the glutes also supports spinal stability and reduces injury risk.
How to Perform
- Sit on the ground with a bench positioned behind you.2. Roll a barbell over your hips, placing a pad for comfort.3. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.4. Squeeze your glutes at the top, then lower under control.
Why It Works
A study by Contreras et al. (2015) found that barbell hip thrusts activate the gluteus maximus to a greater extent than squats or Romanian deadlifts. This makes them a vital accessory for improving deadlift lockout strength.
4. Pendlay Rows
Benefits
Pendlay rows strengthen the upper back, traps, and lats—muscles that stabilise the bar and maintain posture during the deadlift. A strong upper back also helps prevent rounding, a common technical flaw.
How to Perform
- Start with the barbell on the ground, using an overhand grip.2. Bend your knees slightly and hinge forward until your torso is parallel to the ground.3. Pull the bar explosively towards your lower chest.4. Lower the bar back to the ground and reset between reps.
Why It Works
Research by Lehman (2005) highlights the importance of rowing variations in strengthening the lats and traps, which contribute to a more stable deadlift setup and bar path control.
5. Pause Deadlifts
Benefits
Pause deadlifts improve positional strength and technique by forcing you to stabilise the bar at specific points of the lift. This exercise is particularly useful for overcoming sticking points.
How to Perform
- Set up as you would for a conventional deadlift.2. Begin the lift and pause for 1-2 seconds at a sticking point (e.g., just below the knees).3. Continue the lift to lockout and lower the bar with control.
Why It Works
Research has shown that isometric holds during compound lifts increase strength in specific joint angles and enhance neuromuscular coordination (Blazevich et al., 2002). Pause deadlifts force you to maintain tension and reinforce optimal positioning.
Conclusion
Incorporating these five accessory exercises into your training programme can significantly enhance your deadlift performance. Each exercise targets specific weaknesses and contributes to overall strength and technique improvement. Remember to integrate these movements with progressive overload and proper recovery to maximise results.
Key Takeaways Table
Bibliography
Aboodarda, S.J., et al. (2015). “Effects of range of motion on muscle strength and hypertrophy in resistance training.” Journal of Strength and Conditioning Research, 29(1), pp. 178-189.
Blazevich, A.J., et al. (2002). “Effect of isometric training on the strength and size of the quadriceps.” European Journal of Applied Physiology, 87(3), pp. 310-319.
Contreras, B., et al. (2015). “Comparison of gluteus maximus activation during barbell hip thrusts and back squats.” International Journal of Sports Physical Therapy, 10(4), pp. 573-581.
Lehman, G.J. (2005). “An unstable surface does not increase activation of the muscles of the torso during resistance exercise.” Dynamic Medicine, 4(7).
Suchomel, T.J., et al. (2018). “The importance of muscular strength: Training considerations.” Sports Medicine, 48(4), pp. 765-785.
Vigotsky, A.D., et al. (2016). “Biomechanical analysis of the Romanian deadlift.” Journal of Biomechanics, 49(15), pp. 3641-3647.
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