3 Exercises You Should Be Doing To Increase Your Deadlift
We all love the deadlift, but what can we do to help prompt better strength gains aside from just picking up the weight off the floor? Regardless of stance, incorporating specific accessory exercises can further enhance deadlift performance. Here are three of my favorite exercises that complement both conventional and sumo deadlift variations, targeting key muscle groups and movement patterns to maximize strength and power output.
Barbell Bent Over Row: Reinforcing posterior chain strength through bracing, the barbell bent over row is a classic compound exercise that primarily targets the muscles of the back, including the lats, rhomboids, and traps. However, its benefits extend beyond back development, as it also engages the posterior chain which is critical for deadlift performance
Execution: Start by gripping a barbell with an overhand grip, grip width can vary depending on intention. Hinge at the hips, keeping your back straight and core engaged. Maintain a slight bend in your knees throughout the movement. Pull the barbell towards your lower rib cage while keeping your elbows close to your body. Slowly lower the barbell back to the starting position, maintaining control.
How It Benefits the Deadlift: The barbell bent over row reinforces the bracing technique necessary for a strong deadlift. It strengthens the muscles responsible for maintaining a stable spine during heavy lifts, reducing the risk of injury. Additionally, the rowing motion targets the upper back, which plays a crucial role in maintaining proper posture and alignment during the deadlift.
2. 45-Degree Back Extension: The 45-degree back extension is a dynamic exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back. By isolating these muscle groups, it helps improve lockout strength and the final phase of the deadlift where the hips fully extend.
Execution: Position yourself on a 45-degree back extension machine, with your feet securely locked in place and your upper body parallel to the ground. Engage your core and slowly lower your torso towards the ground until you feel a stretch in your hamstrings and glutes. Then, contract your glutes and hamstrings to raise your torso back to the starting position, ensuring a straight line from your head to your heels throughout the movement. Think of this more as a glute exercise compared to back.
How It Benefits the Deadlift: The 45-degree back extension mimics the hip extension phase of the deadlift, making it an effective accessory exercise for improving lockout strength. By targeting the glutes and hamstrings, it reinforces the muscles responsible for driving the hips forward and completing the lift. Strengthening these muscles can translate to greater power and stability during the final portion of the deadlift movement.
3. Deficit Deadlift: The deficit deadlift is a variation of the traditional deadlift that involves standing on a raised platform, increasing the range of motion and placing greater emphasis on the initial phase of the lift, the pull off the floor.
Execution: Stand on a raised platform such as weight plates or a wooden block, ensuring that your stance is consistent with your conventional or sumo deadlift setup. 3 inches is typically the height I will use for a conventional deadlifter, sumo will require slightly less to be effective. Grip the barbell with hands shoulder-width apart and engage your lats and core. Initiate the lift by driving through the floor and extending your hips and knees simultaneously. Maintain a neutral spine throughout the movement and lock out at the top by fully extending your hips and locking your knees.
How It Benefits the Deadlift: By performing the deficit deadlift, you increase the distance the barbell must travel, challenging your strength off the floor which is the most mechanically disadvantageous position of the deadlift. This variation helps develop explosive power from the bottom position, improving your ability to break the weight off the ground. Additionally, the deficit deadlift enhances mobility and reinforces proper positioning, leading to better deadlift mechanics overall.
Conclusion: Incorporating these three exercises into your training regimen can significantly enhance your deadlift performance by targeting key muscle groups and movement patterns. The barbell bent over row strengthens the posterior chain and reinforces bracing, the 45-degree back extension emphasizes lockout strength by targeting the glutes and hamstrings, and the deficit deadlift enhances range of motion and strength off the floor. By incorporating these exercises alongside your deadlift training, you'll build a stronger, more resilient foundation, ultimately leading to greater gains in strength and power.
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