The deadlift is a king among exercises, demanding total body strength and explosiveness. Westside Barbell, renowned for its champion powerlifters, shares its arsenal of deadlift exercises to help you reach new heights.
This article explores 11 exercises proven to boost your deadlift performance:
Building Tension for Lockout:
- Jump-Stretch Band Pulls: These utilize bands that provide increasing resistance throughout the lift, mimicking the lockout challenge in a deadlift competition.
- Deadlift with Chains: Chains offer variable resistance, similar to bands. Heavier chains add difficulty as the lift progresses.
Developing Hip Strength:
- Ultra-Wide Sumo Deadlifts: This variation emphasizes the hip muscles, a crucial aspect of the deadlift.
Improving Starting Position:
- Rack Pulls: Pulling the weight from a higher position helps perfect your starting form and pulling technique.
Building Leg Strength:
- Belt Squats: This targets the lower body without stressing the back, building strength and correcting pelvic tilt.
Trying the Opposite Style:
- Sumo Deadlift (if Conventional Puller): Switching between conventional and sumo deadlift styles can improve both variations.
Targeted Exercises for Specific Muscle Groups:
Westside Barbell emphasizes supplementing deadlifts with targeted exercises to address weaknesses and build overall strength. Here are some key exercises:
- Glute Ham Raises: These target the hamstrings and glutes, essential for a powerful deadlift.
- Pull-Throughs: This exercise strengthens the posterior chain (backside of the body) which plays a major role in the deadlift.
- Modified Glute Ham Raises: This variation on the glute ham raise can be performed on a hyper bench, increasing difficulty.
- Band Leg Curls: Using bands for leg curls adds variable resistance and strengthens the hamstrings.
- Band Good Mornings: These target the lower back and core muscles, improving stability and posture in the deadlift.
Key Takeaways:
- Periodization: Rotate core exercises like good mornings and rack pulls weekly to target different areas.
- Listen to Your Body: Switch special exercises based on your needs and progress. Choose exercises that challenge you and deliver results.
By incorporating these exercises from Westside Barbell’s program, you can develop the strength, technique, and explosiveness needed to conquer the deadlift and reach your full powerlifting potential. Remember, prioritize proper form over ego and choose exercises that target your weaknesses. With dedication and the right training plan, you can unlock new deadlift personal bests!
Check out our previous post about Westside Barbell’s 15-Week Competition Prep Program.