In this article, I'll be going over 4 quick tips to help you INSTANTLY increase your max Deadlift.
But for those of you looking for a more "in-depth" explanation on how to properly execute the deadlift, I recommend starting with an earlier article I wrote entitled "DEADLIFT: Why You're Not Lifting As Much Weight As You Could."
Now let's get stahhhted!
Tip #1 – Adjust Your Foot Positioning
Your foot positioning is already pretty close but this doesn’t mean you can’t make adjustments. Let’s take the Conventional Deadlift for example.
You always need to grab outside the knees. When I started working out, I used to choose a wider chance because that felt more comfortable at the moment. That was a mistake!
As I started lifting heavier and heavier weights, I noticed that my feet started to get closer and I also noticed I was getting stronger and stronger by doing it this way.
Why? Well, it’s because my feet were now directly underneath my pelvis and this helped me generate more force. So, try to adjust your foot positioning!
Tip #2 – Bring Your Shins To The Bar
I see a lot of guys in the gym setting themselves up for the deadlift, standing way too far away from the barbell. When you do that, as soon as you bend over to grab the bar, you’re already in spinal flexion. This is bad. And it’s because you did not approach the movement correctly.
With that in mind, you need to approach the bar with your shins almost touching the bar. Have your shoulders in a NEUTRAL position and definitely don’t roll them forward. This will help you keep your chest up and allow you not to fall into spinal flexion when you do the exercise.
Tip #3 – Finding The Right Hip Height
When you’re initiating the exercise, this will make a HUGE difference because it will determine whether you’re using your hips or your lower back to perform the movement. Obviously, everything needs to work together but you need to emphasize those hips.
You need to be bending at the hips, not at the lower back.
My biggest tip here is this. Envision that you’re not just pulling the weight up but you’re actually pushing the earth away from your feet. The deadlift is NOT a pulling exercise and if it feels like that for you, you’re doing it wrong and you’re putting your back in a compromising position.
The deadlift is a PUSHING exercise and it should focus mostly on the glutes and hamstrings.
WRONG WAY: Your hips come up first and then you pull with the back.
RIGHT WAY: Keep your hips as low as possible and keep the motion fluid.
Tip #4 – Proper Bracing Of Your Core
Too many guys try to brace their cores but inhaling too much air. This creates too much pressure and it just feels uncomfortable. You need to adjust how much air you breathe in before you even grab the barbell.
So how do you actually brace your core?
What I like to do is breathe in through my nose and then flex my core around this pocket of air. This creates stability and prevents your spine from bending. Therefore, everything stays aligned and you can now produce maximum power.
But bracing doesn’t necessarily ONLY concern your abs. It’s also about keeping your arms straight and flexing your lats. This will help you keep your upper body TIGHT throughout the movement. Think of your upper body as one solid unit and your arms as merely hooks.
Now as the weight gets heavier and heavier you might want to start using a belt and/or straps.
Personally, I don’t like using straps but that doesn’t mean you shouldn’t use them.
As for the belt, I prefer using a lever belt and my friends over at IronBullStrength offer an amazing 10mm lever belt that you should definitely think about grabbing. Just CLICK HERE and use my code "MS10" for 10% off!
Combine the bracing with the 3 tips I’ve already given you and you should INSTANTLY be able to deadlift more weight! I personally guarantee it!