The deadlift is one of the big three powerlifting exercises, alongside the squat and bench press. Records are constantly being broken, and lifter health is a top priority.
The Rise of Supportive Gear
Modern powerlifting federations allow a 24-hour weigh-in, reducing dehydration risks and muscle injuries. Supportive gear like squat suits, briefs, and shirts have become commonplace, aiding squats and bench presses.
However, the deadlift is a different story. While equipment can benefit squats and bench presses, it often hinders deadlifting performance.
Deadlift Training Beyond Just Deadlifts
Many lifters deadlift too frequently and excessively heavy, stressing the central nervous system. A better approach is to incorporate:
- Variety: Exercises that mimic the deadlift or target specific muscle groups involved (conjugate method).
- Special Exercises: Develop starting and acceleration strength, crucial for lockouts.
The Conjugate Method: Building Specific Strengths
The conjugate method focuses on developing various aspects of the deadlift:
- Starting Strength: Exercises like good mornings (bent-over barbell version) target the lower back, hamstrings, and hips involved in initiating the lift.
- Acceleration Strength: Bands and chains can be used with deadlifts to provide increasing resistance as the bar rises, teaching faster initial pulls.
Squatting Variations for Deadlift Improvement
Squatting variations can also enhance your deadlift:
- High Bar Squats: Emphasize upper back and core engagement.
- Front Squats: Target the quads and core, important for maintaining an upright torso in the deadlift.
- Hack Squat Deadlifts: Performed with the bar behind the back, this variation strengthens the erectors, hips, and glutes.
Specialty Bars for Improved Technique
Using a variety of specialty bars like the Buffalo bar, safety squat bar, and MantaRay bar can help you:
- Maintain a More Upright Position: This is generally considered optimal deadlift form.
Avoiding Injury: Balanced Back Training
Deadlifting primarily with heavy weights can lead to imbalances in back development, putting the lower back at risk. Include a variety of back exercises:
- Shrugs
- Lat Pulldowns
- Spinal Erector Work
- Good Mornings
- Back Raises
- Reverse Hyperextensions
- Glute Ham Raises
- Sled Work
- Pull-Throughs
Developing Starting and Acceleration Strength with Bands
Attaching bands to the bar creates variable resistance, increasing as the bar rises. This helps develop:
- Faster Starts: By pulling harder initially, you can use momentum and acceleration to lockout heavier weights.
- Improved Lockouts: Bands teach you to overcome sticking points for successful lockouts.
Be Wary of Misleading Information
Powerlifting research often involves college students, not elite lifters. The results may not translate directly to high-level athletes.
Plyometrics and Deadlifting: Not the Best Combination
Plyometric exercises can fatigue the central nervous system, negatively impacting deadlift performance. Plyometrics primarily train the initial pull-off from the floor, not the sticking points most lifters face.
Core Strength: The Foundation of Deadlifting
Strong abs are crucial for deadlifting. They must flex first, stabilizing the spine before the lower back engages. Here’s how to train your core effectively:
- Standing Ab Work: Performed with a lat machine, this targets the abs in a flexed position, mimicking their deadlift function.
- Oblique Work: Standing oblique exercises can be done with a lat machine or bodyweight.
- Traditional Core Exercises: Leg raises and straight leg sit-ups remain beneficial.
Breathing for Stability and Support
Breathing into your stomach only, not the chest, is the best way to brace your core for deadlifting. This stabilizes and supports the lower back while keeping your spine short and tight.
Conclusion
The deadlift is a demanding exercise. By incorporating a variety of training methods, proper technique, and core strength development, you can achieve significant deadlift gains while minimizing injury risk. Remember, consistency, proper programming, and the right approach are key to deadlift success.
Check out our previous post about Why Bands and Chains Rule Powerlifting (and How to Use Them).