{"id":21062,"date":"2022-10-31T10:00:05","date_gmt":"2022-10-31T10:00:05","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=21062"},"modified":"2024-11-27T11:41:21","modified_gmt":"2024-11-27T11:41:21","slug":"how-to-increase-deadlift","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/how-to-increase-deadlift\/","title":{"rendered":"How to Increase Your Deadlift in 6 Simple Steps"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Harnessing the power of your entire body, the deadlift is the ultimate test of raw physical strength. From our ancestors moving big rocks across expansive plains, to the modern lifter pulling barbells in commercial gyms, it\u2019s all just picking up something heavy and putting it down. Primal, instinctive and the pinnacle of functionality. No wonder it feels so good to train. You\u2019re here to learn how to increase your deadlift, so here we provide six steps on how to do just that.<\/span><\/p>\n<h2><b>1. Use physical cues to get into the correct position<\/b><\/h2>\n<h3><b>Leg, shin and knee position<\/b><\/h3>\n<p><span style=\"font-weight: 400\">For a conventional deadlift, there are some minor debates around foot position. Generally, shoulder-width apart with your feet facing forward is a good indicator. A narrow foot position means that there is as little range of motion as possible, meaning the bar has less distance to cover to be lifted.\u00a0<\/span><\/p>\n<h4><b>How to get your legs in the correct position for a deadlift:<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stand a touch narrower than shoulder-width apart, with the bar going straight through your midfoot.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Without bending your knees (yet), drop your arms vertically until they touch the bar. You want your arms to be straight (imagine they are long hooks from a crane).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Next, sink your hips and bend your legs so that your shin is touching the bar. While doing this, <\/span><i><span style=\"font-weight: 400\">do not <\/span><\/i><span style=\"font-weight: 400\">move the barbell.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">This hip movement should mean your knees are tucked into the insides of your elbows. If they are not touching, it\u2019s likely your initial width was too far apart. Adjust until you are in the correct position, with your knees tucked inside your elbows.<\/span><\/li>\n<\/ul>\n<h3><b>Back position<\/b><\/h3>\n<p><span style=\"font-weight: 400\">If your physical cues are correct, your back should get into a proper position naturally. With your shins, legs and arms in the correct position, pump your chest out. This should see your shoulder move backwards, and naturally generate the correct position in your back.<\/span><\/p>\n<p><span style=\"font-weight: 400\">When you\u2019re in this position, it\u2019s time to brace and tighten up. Take a big deep breath in, sucking up your core as if you\u2019re about to receive a body shot from Anthony Joshua, then tighten up your lats. At this point, your body should be desperate to explode upwards.\u00a0<\/span><\/p>\n<h4><b>How to get your back in the correct position:<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">With your feet, knees and hands in the correct position, visualise lifting your chest up and pushing it out. This should get your hips and back in a position where it feels tight and solid.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">As you do this, you should naturally feel \u2018heavy in your hands\u2019, meaning you can feel the weight of the bar, but aren&#8217;t generating enough force yet to lift it from the ground. It\u2019s like a little tease. As soon as you engage your legs with purpose and power, that bar should <\/span><i><span style=\"font-weight: 400\">rip<\/span><\/i><span style=\"font-weight: 400\">\u00a0off the floor.\u00a0<\/span><\/li>\n<\/ul>\n<h2><b>2. Use mental cues to increase power<\/b><\/h2>\n<p><span style=\"font-weight: 400\">We\u2019ve talked about the importance of <\/span><em><span style=\"font-weight: 400\">physica<\/span><\/em><span style=\"font-weight: 400\"><em>l<\/em> cues when it comes to deadlifting, but <\/span><i><span style=\"font-weight: 400\">mental <\/span><\/i><span style=\"font-weight: 400\">cues are equally important. These are what you are thinking to prepare and complete your rep as best as possible.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Here&#8217;s one for you to try: when exploding off the floor is think of \u2018push the floor away\u2019. This vision helps activate the legs and explode off the ground and ensures you use the muscles in your quads, which are often under-utilised.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Once you\u2019re past the knees, another cue is to \u2018push your hips through\u2019. This allows you to rapidly bring your hips to the barbell after the bar travels above the knee.\u00a0<\/span><\/p>\n<h3><b>What mental cues to use during the deadlift<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">When you rip the bar off the floor, imagine you&#8217;re doing a leg press, pushing the entire Earth against you below.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lift the bar past the knees and \u2018push your hips through\u2019 until your legs are straight and locked out. That\u2019s a rep.<\/span><\/li>\n<\/ul>\n<h3><b>Advanced mental cues<\/b><\/h3>\n<p><span style=\"font-weight: 400\">When Eddie Hall lifted his famous world record 500kg Deadlift in 2017, he took mental cues to the extreme. Hall said that when he lifted that 500kg bar, he wasn\u2019t in Leeds at the World Deadlift Championships, he was protecting his family from a threat. He believed engaging with these deep, dark thoughts allowed him to activate primal instinct. This helped him squeeze an extra few percentages required to lift the momentous amount.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">This is an extreme case and probably is not recommended for your standard lifter on platforms. It does, however, demonstrate the incredible power our mindset has on lifts. There\u2019s a great quote from Henry Ford that says, \u201cWhether you believe you can do a thing or not, you are right\u201d. This applies directly to ambitious exercises, whether it\u2019s a lung-busting marathon or monster deadlift.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-17727\" src=\"https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2021\/07\/090321_BULK_LOOK_06_0020-1-1-533x355.jpg\" alt=\"\" width=\"833\" height=\"555\" srcset=\"https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2021\/07\/090321_BULK_LOOK_06_0020-1-1-533x355.jpg 533w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2021\/07\/090321_BULK_LOOK_06_0020-1-1-1012x674.jpg 1012w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2021\/07\/090321_BULK_LOOK_06_0020-1-1-768x512.jpg 768w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2021\/07\/090321_BULK_LOOK_06_0020-1-1-1536x1024.jpg 1536w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2021\/07\/090321_BULK_LOOK_06_0020-1-1-640x427.jpg 640w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2021\/07\/090321_BULK_LOOK_06_0020-1-1-300x200.jpg 300w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2021\/07\/090321_BULK_LOOK_06_0020-1-1-1024x682.jpg 1024w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2021\/07\/090321_BULK_LOOK_06_0020-1-1.jpg 2000w\" sizes=\"auto, (max-width: 833px) 100vw, 833px\" \/><\/p>\n<h2><b>3. Have a familiar warm-up routine<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Warm-ups are boring, right? Not necessarily. If you have your routine in place, a warm-up can be a great way to build anticipation and longing to slap more weight on the bar. Not to mention it decreases the likelihood you\u2019ll get injured.<\/span><\/p>\n<p><span style=\"font-weight: 400\">There are myths about deadlifts that it&#8217;s some sort of dangerous deathtrap of a movement. This just isn\u2019t true. Saying that, warming up is important to ensure you don\u2019t get any nasty surprises. Make sure to use dynamic stretches like lunges, squats and light stretches to prepare your body for the lift. Pick up the bar and load up, adding a little more each time. (\u2018A little more\u2019 is very subjective, and could be 10kg if you&#8217;re a novice, or 40kg if you\u2019re more experienced).<\/span><\/p>\n<p><span style=\"font-weight: 400\">But warming isn\u2019t just about avoiding injury, it&#8217;s about optimising performances. It\u2019s about getting your muscles fired up and ready to lift. You want your body in explosive mode come that first working set.<\/span><\/p>\n<h2><b>4. Do accessory movements to support relevant muscles<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Accessory movements are other exercises that help facilitate a better lift in your key compound movements. Although the deadlift uses almost every muscle in the body, there are some used more than others. These are the lats, hamstrings, quads and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">The best accessory movements are variations on the deadlift itself. These include stiff-leg deadlifts, Romanian deadlifts and even paused deadlifts. If you want lesser know (but super effective)<\/span><span style=\"font-weight: 400\"> movement, there\u2019s also <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=dyiT2W4KYkQ\" target=\"_blank\" rel=\"noopener\"><b>Woolam Rows<\/b><\/a><span style=\"font-weight: 400\">.\u00a0<\/span><\/p>\n<p>For a guide on <a href=\"https:\/\/www.bulk.com\/uk\/the-core\/romanian-deadlift-vs-deadlift\/\">Romanian deadlifts vs deadlifts<\/a>, check out our blog which explains the difference between these movements.<\/p>\n<h2><b>5. Train for a peak, not for ego<\/b><\/h2>\n<p><span style=\"font-weight: 400\">A common mistake is training to RPE 10 (maximum effort) every session. When it comes to testing yourself, your body is already burnt to a crisp. Your visceral system is screaming for a holiday. The importance of being patient is paramount, and following a programme that slowly builds up to your goal weight.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Work to heavier weights with small, incremental improvements. Don\u2019t jump around to heavier weights and lighter ones because you&#8217;re getting restless, trust the process and keep your eye on the date where you are going for the PB. In the time it takes to lift a big hunk of metal off the floor, it all becomes worth it.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Impatient lifters get injured, meaning they end up further away from their goals, or never hit them at all.<\/span><\/p>\n<h2><b>6. Use equipment<\/b><\/h2>\n<h3><b>How to use straps for deadlift<\/b><\/h3>\n<p><a href=\"https:\/\/www.bulk.com\/uk\/products\/lifting-straps\/bace-lstr-blac-ones\"><b>Lifting Straps<\/b><\/a><span style=\"font-weight: 400\"> allow you to lift heavier weights. In deadlifts, your hands function merely as hooks. Grip strength is often a limiting factor when it comes to lifting heavy, but straps sort out your grip for you. This means you can see your true strength potential. That said, natural grip strength is still important, so it&#8217;s recommended that you only use straps in your heaviest sets.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you want a definitive guide on <\/span><a href=\"https:\/\/www.bulk.com\/uk\/the-core\/how-to-use-lifting-straps\/\"><b>how to use lifting straps<\/b><\/a><span style=\"font-weight: 400\">, check out our blog. While we\u2019re on the subject, lifting straps are not to be confused with <\/span><a href=\"https:\/\/www.bulk.com\/uk\/products\/wrist-wraps\/bace-wwra-blac-ones\"><b>Wrist Wraps<\/b><\/a><span style=\"font-weight: 400\">, which are used for push exercises like bench press and shoulder press. It happens all the time, so it&#8217;s worth reiterating that.\u00a0<\/span><\/p>\n<h3><b>How to use a lifting belt for deadlift<\/b><\/h3>\n<p><span style=\"font-weight: 400\">A<\/span> <a href=\"https:\/\/www.bulk.com\/uk\/products\/weightlifting-belt\/bace-lbel\"><b>Lifting Belt<\/b><\/a><span style=\"font-weight: 400\"> relieves stress on the lower spine when picking up free weights from the ground. The <\/span><a href=\"https:\/\/www.powerlifting.sport\/\" target=\"_blank\" rel=\"noopener\"><b>International Powerlifting Federation<\/b><\/a><span style=\"font-weight: 400\"> has made it compulsory for all professional athletes, which tells you the importance of a belt.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0By squeezing your abdominal cavity, a lifting belt helps support your lower back. The belt creates intra-abdominal tension, which provides good support to the lumbar discs, reduces spinal stress and helps prevent injury.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The belt is not only helpful for deadlifts, but it also helps you maintain your stability and core pressure during any kind of rowing movement.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-21034\" src=\"https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2017\/12\/option-2-2-533x355.jpg\" alt=\"\" width=\"833\" height=\"555\" srcset=\"https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2017\/12\/option-2-2-533x355.jpg 533w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2017\/12\/option-2-2-1012x674.jpg 1012w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2017\/12\/option-2-2-768x512.jpg 768w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2017\/12\/option-2-2-640x427.jpg 640w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2017\/12\/option-2-2.jpg 1200w\" sizes=\"auto, (max-width: 833px) 100vw, 833px\" \/><\/p>\n<h2><b>How to improve grip strength for deadlift<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Two ways to do this with equipment is via is to use <strong><a href=\"https:\/\/www.bulk.com\/uk\/products\/lifting-straps\/bace-lstr-blac-ones\">Lifting Straps<\/a> <\/strong>and <strong>Liquid Chalk<\/strong>.<\/span><span style=\"font-weight: 400\"> However, it&#8217;s also good practice to improve your natural grip strength, and there are many effective ways to do this.<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8216;Dead hangs&#8217; use your body weight to strengthen your natural grip. All you need is a straight pull-up bar, or just any elevated straight bar. Grip it, ensuring your whole body is elevated, and stay there as long as possible. The heavier you are, the harder this is of course, but aim to get up to a minute.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Another simple way to improve grip strength is to perform a deadlift, and rather than putting it down, hold it at the lockout for as long as you can. After a few seconds, your grip will be screaming. Hold on until it drops.\u00a0\u00a0<\/span><\/p>\n<h2><b>How much should you deadlift?<\/b><\/h2>\n<p><span style=\"font-weight: 400\">This varies a lot depending on various factors, the main one being body weight. As a beginner, the load on the bar should not be too much of a concern, as it\u2019s all about nailing technique. You just need the bar to counteract your own body weight (so it would need to be heavier than your body weight).<\/span><\/p>\n<p><span style=\"font-weight: 400\">As you get stronger and more comfortable with the technique, your aim should be to attain a maximum deadlift of 2.5 x your body weight for men, and 2 x your body weight for women. To be clear, this is a maximum one-rep deadlift to work up to, not something you should be attempting every deadlift session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">In the sessions preceding, working sets of 5&#215;5 at around 85% of your 1RM is a decent starting point to build a solid foundation. As you get closer to testing your maximum, drop the volume (reps and sets) and increase the intensity (weight).<\/span><\/p>\n<p><span style=\"font-weight: 400\">We believe in sharing, and we\u2019d love to know what you think, so don\u2019t forget to tag us in your workouts, especially if you\u2019re using <\/span><b>Bulk\u2122<\/b><span style=\"font-weight: 400\"> equipment like our Lifting Straps. Check out <\/span><a href=\"https:\/\/www.instagram.com\/bulk\/\" target=\"_blank\" rel=\"noopener\"><b>@bulk<\/b><\/a><span style=\"font-weight: 400\"> for more recipes, ambassador workouts and tips. Join our community of fitness lovers and foodies by tagging #TeamBulk.<\/span><\/p>\n<h3>Related articles<\/h3>\n<p>Looking to learn more? We believe that every person, with support, has the right to transform their lives through fitness. That&#8217;s why we&#8217;ve put together hundreds of articles with expert advice, all to help you on your fitness journey. Here&#8217;s some more articles around deadlifts and other leg-related movements.<\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;pull day workout&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:769,&quot;3&quot;:{&quot;1&quot;:0},&quot;11&quot;:3,&quot;12&quot;:0}\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/romanian-deadlift-vs-deadlift\/\" target=\"_blank\" rel=\"noopener\">Romanian deadlift vs deadlift<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/deadlifting-for-beginners-what-you-need-to-know\/\" target=\"_blank\" rel=\"noopener\">Deadlifting for beginners<\/a><br \/>\n<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/which-bench-press-variation-should-you-be-using\/\" target=\"_blank\" rel=\"noopener\">Bench press variations<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/5-tips-to-improve-your-pulling-power\/\" target=\"_blank\" rel=\"noopener\">How to improve pulling power<\/a><br \/>\n<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/how-to-deadlift-correctly-stephen-manuel\/\" target=\"_blank\" rel=\"noopener\">Deadlifting with expert powerlifter<\/a>\u00a0 \u00a0 \u00a0<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/5-tips-for-training-hamstrings\/\" target=\"_blank\" rel=\"noopener\">How to train hamstrings<\/a><br \/>\n<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/3-warm-up-movements-to-improve-hip-mobility-before-squatting\/\" target=\"_blank\" rel=\"noopener\">Hip warm-up for squats<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/exercises-to-build-big-quads\/\" target=\"_blank\" rel=\"noopener\">How to build big quads<\/a><br \/>\n<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/gym-exercises-for-footballers\/\" target=\"_blank\" rel=\"noopener\">Gym exercises for footballers<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/train-your-posterior-chain\/\" target=\"_blank\" rel=\"noopener\">How to train your posterior chain<\/a><br \/>\n<a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/deadlift-muscles-worked\/\" target=\"_blank\" rel=\"noopener\">Deadlift muscles worked<\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Harnessing the power of your entire body, the deadlift is the ultimate test of raw physical strength. From our ancestors moving big rocks across expansive plains, to the modern lifter&#8230;<\/p>\n","protected":false},"author":93,"featured_media":21071,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1975],"tags":[75,100,857,930,1379,1541,2125,2128,2129],"class_list":["post-21062","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnesstraining","tag-training","tag-weightlifting","tag-powerlifting","tag-lifting","tag-deadlift","tag-lifting-straps","tag-lifting-belt","tag-increase-deadlift","tag-weights"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/21062","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/users\/93"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/comments?post=21062"}],"version-history":[{"count":26,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/21062\/revisions"}],"predecessor-version":[{"id":24767,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/21062\/revisions\/24767"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media\/21071"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media?parent=21062"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/categories?post=21062"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/tags?post=21062"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}