Logical Tips That Will Help You Increase Your Deadlift – As, you all know that, Deadlift is known as the ‘King of all exercises’. It also has a reason for this kind of privilege. It is one the 3 main ‘compound lifts’ every competitive lifter works on, other two being squat and bench press. Not just power lifters or bodybuilders but anyone trying to be strong and powerful as hell should master this movement.
Most people get away with cheating in a squat or Bench press either by
- Taking help
- Doing half reps
Now, in the deadlift it is that type of exercise in which there is no help from others, it is all your core strength. The number of reps you complete all totally depends on your inner strength. Now, here we are going to tell you the real world tips that can help you, people, to drastically increase deadlift.
If you want to lift heavy weights you must eat meals that are rich in various nutrients and minerals. This isn`t rocket science, Guys expect to move lift heavy during deadlift while eating like a bird for the sake of their six pack abs or single digit body fat trend. Now, keep this thing in mind that Carbohydrates will be your best friend in this scenario before training. Having adequate carbohydrates before training will ensure you have glycogen levels and very high energy in order to maintain the intensity and volume required.
2) Focus on Assistance movements
Some accessory movements like
- Hip thrusts
- Rack Pulls (deadlifting from the knees on a power cage)
- Back extensions
So, keep in mind that does not be that guy who just deadlifts all the time without any other body assistance movements. Since all these muscles work together to help you move gigantic weights. There are, however, some genetically blessed individuals who don`t have to do the assistance movements but not all of us are born with the same genetics.
As practice makes man perfect. To get better you have to practice as much as you can. Now as our experience you must go for deadlift at least once in a week or if possible go for once in 4 days. This will help in increasing your deadlift. Don’t go for heavier weights in both the sessions. Keep one session lighter and the other one heavier in order to give proper rest to the muscle. The deadlift is a very taxing exercise; just keep in mind that if you exercise deadlift once in 10-15 days then does not increase the frequency twice in a week. Your body will get sore.
4) Brace the core
This is also the most important part where beginners almost go wrong. By the word, brace means to keep your musculature tight during the lift. Before lifting the bar off the floor, fill the air in your stomach by taking a deep breath. This will provide some amount of cushioning to your spine (just like an accessory belt) which people wear during deadlifting. Now, I don’t say to not to wear a belt. Belt only provide some support to your back, now if your technique gets wrong at some time, then you are going to hurt your spine whether you wore a belt or not.
5) Sort your technique and form
Now, this is the most important thing among all the above things written. First of all, if you are going for deadlift and your technique is not accurate then you are more prone to muscle injuries. In order to prevent any kind of muscle injury, you must have a session with a coach. He/she will provide you some clues and tips before working out. So, you must improve or get accuracy in the technique itself.