Deadlifting is a beast of an exercise that works both the lower and the upper body in a single movement. You can improve your posture, pack on muscles, building strength and also lose fat with deadlifting. It is completely safe when performed correctly and not including it in your training can be the biggest mistake of your life. If you want to modify your physique, gain strength or confidence, there is nothing better than deadlifting.
Deadlifting is not just about messing with weights but it needs proper guidance. If you don’t know whether you are performing deadlifts the right way or not, here are some useful tips to improve your deadlifting for amazing results.
Contents
Experiment with Various Grips
There are commonly two types of grips used for deadlifting.
Standard grip
Mixed Grip
The standard deadlifting grip is the double overhand grip and the best starting place to familiarize yourself with the movement. After building some strength, you will know you can’t keep a grip like this. You will prefer to use a mixed grip.
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In a mixed grip, you keep a hand in the standard grip posture while switching the other hand to an underhand grip. It is because a mixed grip helps to lift more as it ceases gravity being to able pull the bar out of the hand easily when your grip starts to fatigue. The single handgrip from the underneath gives maximum support to you. But in double handgrip, you have your thumbs underneath which makes it harder to control the bar beginning to slip out of the hand as the grip strength fades.
Always switch your hands with each set in a mixed set to prevent imbalances.
For lighter sets or warm-up sets, prefer the double overhand grip.
The mixed grip is best for heavy sets.
Deadlifting belts
Belts are not made for everyone. Best deadlifting belts not only improve your stability but also decrease the spinal loading which helps to boost your performance. The research found that wearing abdominal belts can contribute to the stabilization when lifting exertions. Another case revealed that wearing a stiff and tight belt while inhaling before lifting decreases spine loading. A deadlifting belt can be a great addition to improve your deadlift results.
Improve your starting strength
Well, it’s the floor from where you begin the deadlift. Work on the beginning strength with powering the bar up from your floor to get stronger deadlift. It helps to drive through the sticking point along with up to the lockout position. There are various ways to enhance starting strength.
Squats
Explosive deadlifts
Split stance lunges
Pause deadlifts
Pick any of the above movement and work on it consistently to improve the strength from the floor.
Deadlift More Often
Just like any other kind of skill, strength is also a skill. Keep practicing to get better at strength. If you are deadlifting once per week, increase it to two or three times per week. After a period of 6-8 weeks of consistent deadlifting, you will prominently observe the marked improvement in the ability to life maximum weight.
Assistance Exercises can be handy
There are numerous additional exercises to help you improve your deadlift. Here are some of the most effective ones.
Leg Press
Plank
Farmer’s walk
Kettle-bell swing
Rows of all types
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