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10 Advanced Deadlift Techniques to Improve Your Performance

April 21, 2024 3 min read

10 Advanced Deadlift Techniques to Improve Your Performance

Deadlifts are a key part of any strength-training program. The benefits of deadlifting are wide-ranging, from improved muscular development and power to increased metabolism and even injury prevention. It is one of the most important exercises for athletes and regular gym-goers alike.

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But, sometimes, you can reach a plateau with your deadlift. To break through this wall, it’s important to learn and practice advanced deadlifting techniques. Here are 10 advanced deadlifting techniques you can use to improve your performance:

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1. Use Proper Posture

The most important factor in proper deadlifting form is posture. Make sure that your back is straight, your chest is up and your shoulders are pulled back. This will ensure that your body is in optimal position to lift the weight. Additionally, keep your eyes focused directly ahead and avoid looking at the floor during the lift.

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2. Activate Your Core Muscles

Before starting the lift, make sure to activate your core muscles by engaging your abs, glutes and lower back. This will ensure that your spine remains in correct alignment throughout the lift, reducing the risk of injury.

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3. Grip The Bar Correctly

It’s important to have a strong grip on the bar when performing a deadlift. Grip the bar firmly with both hands and keep the arms close to the body. This will help to ensure that you maintain control over the weight throughout the lift.

4. Wide Stance

A wider stance can help to boost your performance. A wider stance will provide more stability and balance as you lift, allowing you to move more weight. Try widening your stance to hip width or slightly wider, with feet pointing outwards slightly.

5. Weight Placement

Pay close attention to where the weight is placed. Many people tend to place the weight too far back, making the lift harder and putting them at an increased risk of injury. Instead, focus on keeping the weight closer to your center of gravity and maintaining an upright posture during the lift.

6. Brace Your Core

Bracing your core is essential to successful deadlifting. As you start the lift, take a deep breath and brace your core by squeezing your abs and glutes. This will help to stabilize your spine and protect it from injury.

7. Keep The Bar Close

Keeping the bar close to your body is another important technique for successful deadlifting. Make sure to keep the bar as close to your shins as possible as you lift. This will help you to maintain balance and control over the bar.

8. Push Through Your Heels

As you lift the bar, focus on pushing through your heels and driving your hips forward. This will help to engage your glutes and hamstrings, which will give you more power and help you to lift heavier weights.

9. Don't Bounce The Bar

Bouncing the bar off the floor can help to generate more momentum, but it can also increase your risk of injury. Instead, focus on using slow, controlled motions and lowering the bar back to the floor slowly.

10. Use Progressive Overload

As with any exercise, it’s important to gradually increase the amount of weight you’re lifting. Start with light weights and gradually increase the load as you become stronger. This will help to ensure that your muscles are continually challenged, allowing you to make continual progress.

Advanced deadlifting techniques can help you to break through plateaus and improve your performance. By focusing on proper posture, activating your core muscles, gripping the bar correctly, widening your stance, placing the weight correctly, bracing your core, keeping the bar close, pushing through your heels, avoiding bouncing the bar and using progressive overload, you can maximize your gains and reach your goals.