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  • Posted On: 10-14-13, 6:58 pm (EDT) #1

    Deadlift strength

    October 14, 2013, 6:58 pm

    I am currently struggling with this, any good methods to increase my deadlift strength?

  • Posted On: 10-15-13, 12:20 am (EDT) #2

    Deadlift strength

    October 15, 2013, 12:20 am
    Posted by: JtheGymAddict

    I am currently struggling with this, any good methods to increase my deadlift strength?

    Hey man!

     

    When it comes to increasing strength it is all about training in low rep ranges.

     

    What I like to do for my strength days for deadlifts is is a few different things.

     

    Training OPTION ONE: pyramid sets

    • This type of training will help build a bit of endurance as you gain strength. 
      • Set 1: 10 reps (More like a warm-up)
      • Set 2: 8 reps
      • Set 3: 6 reps
      • Set 4: 4 reps
      • Set 5: 2 reps
      • Set 6: 1 rep

    Keep in mind that SET 6 is NOT a 1 rep max.  You will be greatly fatigued at this point and I only want you to lift as much as you can with proper form for the one rep.

     

    Training OPTION TWO: 5 x 5

    • This is a very popular way of training to build strength.  You basically lift as much as you can for 5 sets of 5 sets and try to increase your weight by 5 - 10 pounds per week.

    Keep in mind you should ALWAYS do a warm-up before deadlifting and for a more indepth article on how to maximize your deadlift, check out this article I wrote. :) #HTH

    DEADLIFT: Why you‘re not lifting as much weight as you could. - See more at: http://scotthermanfitness.com/articles_viewer.php?rID=25#sthash.mEoSjRvt.dpuf

    DEADLIFT: Why you‘re not lifting as much weight as you could.

  • Posted On: 10-15-13, 8:19 am (EDT) #3

    Deadlift strength

    October 15, 2013, 8:19 am

    The 5X5 has helped to greatly increase my poundage on the bench press and dead lifts bro! Just switch it up a bit. Do the pyramid like Scott suggested for about 4 weeks, then do 5X5 for 4 weeks. ;)

  • Posted On: 10-20-13, 10:30 pm (EDT) #4

    Deadlift strength

    October 20, 2013, 10:30 pm
    Posted by: JtheGymAddict

    I am currently struggling with this, any good methods to increase my deadlift strength?

    Which part of your deadlift are you struggling with? Strength off the floor? The lockout?

     

    If you have an issue off the floor I'd try pulling from a deficit (2-3"). Maybe look into doing some speed work as well. I like doing this by literally lifting the bar as fast as I can, dropping it, than having a partner lift it and then alternating back and forth until we hit 10-15 reps per person (depends on what % of our max we're pulling, usually 65-70%). Building speed off the floor will carry you through to a strong lockout.

     

    If your lockout is the issue, it could be a matter of glute activaton or even back strength. I like warming up with lunges before doing deadlifts for this. For back strength I think any row variation is great.

     

     

  • Posted On: 10-28-13, 3:16 pm (EDT) #5

    Deadlift strength

    October 28, 2013, 3:16 pm

    Use some kind of 1RM (repetition maximum) calculator (google it) and then work with weights between 80-100 % of 1RM and do as many repetitions as possible (with good form!). Try to do at least 4-5 sets. 

    If you want to get variation, try "silver dollar deadlift", hope I got the name right, it's basically a deadlift but you start with the bar in height with your kneecaps.

  • Posted On: 11-13-13, 3:39 am (EST) #6

    Deadlift strength

    November 13, 2013, 3:39 am

    I'd go for the 5x5 option Scott pointed out. It has helped me gain 65 lbs on my deadlift 1RM in 12 weeks. :)

  • Posted On: 12-03-13, 10:10 pm (EST) #7

    Deadlift strength

    December 3, 2013, 10:10 pm
    Posted by: Scott_Herman

    Hey man!

     

    When it comes to increasing strength it is all about training in low rep ranges.

     

    What I like to do for my strength days for deadlifts is is a few different things.

     

    Training OPTION ONE: pyramid sets

    • This type of training will help build a bit of endurance as you gain strength. 
      • Set 1: 10 reps (More like a warm-up)
      • Set 2: 8 reps
      • Set 3: 6 reps
      • Set 4: 4 reps
      • Set 5: 2 reps
      • Set 6: 1 rep

    Keep in mind that SET 6 is NOT a 1 rep max.  You will be greatly fatigued at this point and I only want you to lift as much as you can with proper form for the one rep.

     

    Training OPTION TWO: 5 x 5

    • This is a very popular way of training to build strength.  You basically lift as much as you can for 5 sets of 5 sets and try to increase your weight by 5 - 10 pounds per week.

    Keep in mind you should ALWAYS do a warm-up before deadlifting and for a more indepth article on how to maximize your deadlift, check out this article I wrote. :) #HTH

    DEADLIFT: Why you‘re not lifting as much weight as you could. - See more at: http://scotthermanfitness.com/articles_viewer.php?rID=25#sthash.mEoSjRvt.dpuf

    DEADLIFT: Why you‘re not lifting as much weight as you could.

    Great advice Scott! I will definitely have to use this technique!

  • Posted On: 12-03-13, 10:58 pm (EST) #8

    Deadlift strength

    December 3, 2013, 10:58 pm
    Posted by: hunter1chris

    Great advice Scott! I will definitely have to use this technique!

    Happy to help! #HTH

  • Posted On: 12-10-13, 1:50 am (EST) #9

    Deadlift strength

    December 10, 2013, 1:50 am

    I found s/l deadlifts, good mornings, hanging leg raises, low box squats and DB rows for high reps (20-30 reps) with heaviest weight you can get out.

    try these as assistances.

    They got me pretty good solid gains and strong hips!

     

    :)

  • Posted On: 12-10-13, 1:52 pm (EST) #10

    Deadlift strength

    December 10, 2013, 1:52 pm
    Posted by: JtheGymAddict

    I am currently struggling with this, any good methods to increase my deadlift strength?

    This is a area of strenght training i really enjoy so if i could offer my opinion. If changing your rep range is not something you want to do! I can honestly back the Plyometric method! To keep it simple its a type of training that increases 'Explosive power.' So what you're doing is  increasing the amount of power you can generate in a short space of time qand movement! "Plus Plyometrics are fun"

     

    A good example would be the 'Floor clean.' Getting a weighted barbel from the floor to the top of the chest! To get that weighted bar up to the top of your chest you have to explode, you can't simply upright row or lift it from the floor to get that bar up!

     

    A few exercises to improve the deadlift (in no paticular order):

     

    1) Box jumps.

    2) Dumbell box jumps.

    3) Step ups.

    4) Floor Cleans.

     

    Also Strenghtening the overall core with:

     

    1) Squats.

    2) Planks.

    3) Strangly enough even Wide grip pull ups.

     

    I could go on and on, but these are a few of my favorites. If anyone disagrees or agrees with me I'd like to hear other opinions?

  • Posted On: 12-11-13, 2:08 am (EST) #11

    Deadlift strength

    December 11, 2013, 2:08 am
    Posted by: JtheGymAddict

    I am currently struggling with this, any good methods to increase my deadlift strength?

    I have bascically used the 5x5 for a while. I have been working on strength and it does work well. I have a few tips that have helped me and a few others I know. Don't waste too much time in front of the bar or in the starting position, as soon as you walk up to the bar, squat down in the starting position, grab the bar agressively and pull, no thinking. The deadlift is a brutal lift and yes technique & form is important but overthinking it before the lift can mess you up. Get your form in check with some warm up sets with a lighter weight first. I'm 120lbs and can pull 220lbs 5x5. That may not seem like a lot but it's pretty darn heavy for a 49 yr old woman :) I use these techniques and I've increased my deadlift strength quite a bit by not overthinking it and waiting to long to pull, things I was doing in the past. Good luck. I hope it helps.

  • Posted On: 12-21-13, 2:14 pm (EST) #12

    Deadlift strength

    December 21, 2013, 2:14 pm
    Posted by: JtheGymAddict

    I am currently struggling with this, any good methods to increase my deadlift strength?

    Eek! Well this is embarrassing. I wrote that wrong i do 5x5 but I do the first three with lighter weight getting heavier each set and then do the last two sets with my workweight. Example: 155x5, 175x5, 195x5, 220 2x5. I have upped the weight recently. My goal was to deadlift 2x my bodyweight by the new year. This week I lifted 240lbs 2x3 :) and no I'm not exaggerating. Lol. I am strong in deadlifting :)

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