The Deadlift is the most important exercise next to the Squat. But nothing is more frustrating than plateauing on the same weight over & over. Worse even is when the weight you Deadlifted past workout for 5 reps suddenly doesn't even want to budge the floor. Maybe you've also experienced this on Deadlifts.
Good news - here are 3 surefire strategies that I've used to break through any Deadlift plateau.
1. Deadlift More. The fastest way to boost your Deadlift is to Deadlift more. You don't need to add assistance exercises, you don't require extra posterior chain work, and you don't have to pull against bands. All those things definitely have their place but not until you reach at least 400lb on Deadlifts.
Why? Because technique is the real secret to gaining strength, on every single exercise. Don't take my word for it, here's a quote from the "Michael Jordan of Powerlifting," world class Deadlifter Ed Coan who pulled 900lb...
The deadlift is the number one technique lift. If you don't have technique in the deadlift, you just can't muscle it up.
Deadlifting more does NOT mean that you should now do 5x5 instead of 1x5. It only means don't skip your Deadlifts to do other exercises. Just deload if you get stuck, and use the lighter weights to improve your technique.
2. Master Deadlift Technique. Another quote, this one by elite Powerlifter Dave Tate: "The stronger you get, the more important technique becomes, and one inch can make the biggest difference in the world". Technique is the number one thing you should look at when you get stuck on Deadlifts. Some pointers:
Don't Pull - Push. You have to use your hip muscles. Deadlift by driving through your heels, push your hips forward once the bar reaches knee level, and lock the weight by squeezing your glutes hard at the top.
Don't Squat - Deadlift. Deadlifts are NOT Squats, your hips have to be higher to pull big weights and so you don't hit your shins on each rep. Raise your hips so your shoulder-blades end up over the bar.
Use Your Legs. Your hips should be higher than when your Squat, but not too high otherwise your lower back will be doing all the work. Read this article to find the correct hip position depending on your build.
Don't use the mirror to fix your Deadlift technique - your hips will usually end too low. Instead ask someone for feedback or just tape yourself.
3. Strengthen Your Grip. It doesn't matter if your legs/back have the strength to Deadlift the weight. If your hand can't hold the barbell, it will obviously never leave the floor. The 3 keys to a stronger grip? a) white knuckling b) chalk c) the mixed grip. Read 7 Ways to Build Massive Grip Strength for more tips.
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