Search Here

Sunday, September 10, 2017

3 Ways To Improve Your Deadlift Without Deadlifting

For the sake of brevity, this post assumes you can perform a deadlift – trap bar, straight bar, bag of groceries of the ground, person, whatever – without shitting your spine.

Much like if someone wants to get better at writing they should, you know, write, or if they want to get better at not getting laid, they should attend Star Trek conventions…if you want to get better at deadlifitng, you should deadlift.

The more you (purposely) practice something the better you’ll get at it. I understand it’s stating the obvious, but it can’t be repeated enough.
There are many moving parts to executing a pristine deadlift, however, and oftentimes it bodes in our favor to include exercises, drills, and/or movements that compliment the lift or, more germane to the conversation, address a technique flaw or general weakness.
Below are a handful of quick-n-dirty suggestions that may (or may not) apply to you and help increase your deadlift badassery.

1) Deadstart Squats

  • When set up to match your hip position for the deadlift it offers a ton of carryover in terms of both mechanics and musculature targeted.
  • The deadlift is (mostly) a concentric movement. The Deadstart Squat, too, is (mostly) a concentric movement.
  • For people who struggle with keeping their chest up (preventing their upper back from rounding) during the deadlift, this will be a challenge. NOTE: I’d likely revert to a FRONT squat hold for those who really struggle with back position here. Front squat position is also a better option for those who lack the requisite shoulder mobility (external rotation) to perform well. Another great option is using the Safety-squat or Yoke bar.
  • Great option for training power/explosiveness.
  • Because I said so.
As far as sets/reps there are two approaches I like, both of which gravitate more towards the low(er) end of the spectrum.

One (3-5)

Here, reps will stay in the 3-5 (25ish total reps) range using 60-75% of 1RM. A 4-week macro-cycle may look something like this:
Week 1: 5×5 @ 65% 1RM, 90s rest
Week 2: 6×4 @ 70% 1RM, 90s rest
Week 3: 8×3 @ 75% 1RM, 90s rest
Week 4: 3×5 @ 60% 1RM, 90s rest
Idea is to stay tight throughout duration of set. You should always come to a complete stop on the pins, however you shouldn’t relax

Two (Singles)

I love this option as I feel it offers the most carryover to my deadlift.
Because I’m only performing one-rep, I can place a premium on getting as tight as humanly possible and being as explosive AF. In addition I can go a little heavier in weight here (70-85% of 1RM)
A 4-week macrocycle may look something like this:
Week 1: 12×1 @ 70% 1RM, 30s rest
Week 2: 10×1 @ 75% 1RM, 30s rest
Week 3: 8×1 @ 80% 1RM, 60s rest
Week 4: 6×1 @ 85% 1RM, 60s rest

2) RKC Plank

No comments:

Post a Comment