The Deadlift is one of the best workout you can do. It’s essential for building a big, strong and thick back. Moreover, it trains each and every muscle group in the body.
Deadlift is one of the toughest workout and there are lot of people which are not able to do this exercise. This exercise needs extra effort to do it correctly as well as you need to focus on the technique which will prevent you from injury. If this exercise is done correctly it’s completely safe. This exercise is used to improve posture, build strength, pack on muscle as well as assist with fat loss.
As you read above that deadlift exercise requires techniques and should be done carefully. Moreover, many people are not able to do this exercise. Here are some tips which will improve your deadlift exercise.
5 Tips To Improve Your Deadlift
Use these tips to add slabs to your back by lifting heavy weight.
1. Inspect Your Technique
The common mistake people do is that they don’t focus on technique. A good technique will help you to pick heavy weight without any muscle injury. The perfect way to improving the technique is as follows.
Deadlift Set Up
- Position your feet little closer than shoulder-width apart.
- Place the bar somewhere b/w against your shins and at the centre of your foot.
- Stand up tall with your chest out and take a deep breath of air into your diaphragm (not your lungs).
- Move down toward the bar by pushing your hips back, not by squatting straight down. Span your lower back and keep the shoulders down.
- Place your hands on the bar, with either a double-overhand or and over-underhand grip, just outside your shins and squeeze it as hard as you can. Keep your shoulders back and down and engage your lats.
- Don’t look up at the down at the ground-keep your head in a neutral position.
- Drive your body upward and slightly back, keep your elbows locked in place and your lower back slightly arched.
- As you reach the top, squeeze your glutes to push the hips through the final phase of the movement.
- Most of the people break the lock with their knees, which is wrong. Instead of this they need to break it with the hips and sitting back just as you did when you were setting up.
- Maintain a rigid arch in the lower back and keep the shoulders down and back.
2. Improve Your Grip Strength
Grip strength acts as a limiting factor to you to lift heavy weights with your deadlift. The simplest method to help you better cope with lifting heavy weights to improve your grip strength.
A perfect grip plays an very important role in deadlift. There are two types of grips:
- Standard Grip
- Mixed Grip
The standard deadlift grip is a double hand grip which is a great start to be the master of this grip. Once you get hold it and begins to build serious strength than you cannot maintain your grip properly.
So you need to shift to the mixed grip. This grip allows you to lift more as it stops gravity being able to pull the bar out from your hands. This happens because single hand grip from underneath gives you more support, whereas double overhand grip have your thumbs underneath which means it’s difficult to stop the bar to slip out of your hands.
Most of the gym trainers and experts recommend to use mixed grip as it avoid imbalances and helps to lift more weight. You can use this mixed grip for following purposes:
- For heavy sets
- Use the double overhand grip for warm-up and lighter sets
You can buy this product to strengthen your grip : Hand Gripper.
3. Use Weightlift Belt
Weightlifting belts are not seen often in gym’s. There are very few people who’re aware about the benefits and safety provided by these belts. There is a research done which shows that wearing weightlifting belt improves stability and reduce spinal loading which will increase your performance.
Many studies says that “wearing abdominal belts stabilise the body while lifting exertions”. An another study found that by wearing a tight and stiff back belt while breathing before lifting up the weight reduces spine loading.
The weightlifting belt increases your strength and along with this provides you safety and prevent you from injuries. It acts as a guard for the backbone. We recommend to wear weightlifting belt while performing deadlift and other heavy weightlifting exercises too.
Here are some high quality weightlifting belts to use:
- Kobo Imported Back Support Belt.
- Lordz Weightlifting Belt.
- USI Leather Weight Belt.
- XTRIM Padded Leather Belt.
4. Focus On An Active Foot
While doing deadlifts barefoot, it’s a good to follow active foot instead of passive foot. Active foot is mainly used for squats but it helps a lot in deadlift too.
Most of the people make a common mistake by initial setup is losing the arch in their foot so that it flattens out and collapses. The solution for this problem is to wear orthotics. However, orthotics are a lazy fix that doesn’t address the actual problem.
Gym experts recommend people to adopt active foot. By adopting this you’ll learn to get even weight distribution amongst three contact points of the foot-underneath the big toe and little toe, as well as the heel. All this helps to improve the external rotation in the hips.
5. Work On Lower – Body Mobility
There are millions of people who just sit in a chair all the day and staring at a screen. This bad habit causes tight hips, hamstrings, and glutes, which in turn impairs our ability to deadlift.
There are lot of ways to fix this problem. Do a weekly lower body mobility routine to limber up and you can improve your deadlift quickly.
Exercises To Improve Your Deadlift
- Farmer’ walks
- One-arm dumbbell rows
- Barbell rows
- Front squats
- Block pulls
- Deficit deadlifts
- Glute ham raises
- Pause deadlifts
- Hanging leg raises
- Hip thrusts
- Hamstring curls