One exercise that I REALLY hope you’re including in your workouts – whether you’re trying to get stronger, leaner, or even more confident – is the deadlift.
I believe that EVERYONE should be doing some form of deadlifts. They work the whole body, and can help you:
– Get a stronger core
– Get six pack abs
– Strengthen every muscle in your body from head to toe
– Improve power, speed and athleticism
And so much more!
Now we recently hosted a workshop at our gym where we took folks who were relatively fit, but without a lot of deadlifting experience … and in the 30 minute session, we were able to increase one participant’s max by 55 pounds!!
How did we do it?
By focusing on a few simple technique tweaks.
Here were the big ones we covered:
5 Tips to Boost Your Deadlift by 55 Pounds in 30 Minutes
1 – Set up with the bar right above the middle of your feet
When you reach down to grab it with your hands, your shins should end up touching it.
2 – Take the slack out of the bar when you set up and get ready to lift
This will feel a bit like you’re pulling up on the bar and driving your feet into the ground at the same time. Another way to think about it is like you’re wedging yourself between the bar and the ground.
3 – Get your back back flat
Your shoulders should be down and back, your back flat, and your upper back tight and positioned right over the bar on your set up.
4 – The bar path should be straight up and down
NOT around your knees, out in front of your body, etc.
5 – Start with the double overhand grip for as long as possible.
At some point, when the weight gets higher, you’ll have to switch to the mixed grip. But the double overhand grip is most symmetrical and easiest on your body.
Check out this video for a breakdown of the tips above (and a few more):
So there you have it – a few simple tips that will go a LONG way towards boosting your deadlift.
If you’re like participants in our workshop, you might even add as much as 55 lbs to the lift in your next training session!
And don’t forget – for a complete course that teaches you how to deadlift safely and effectively, be sure to check out the Basement Badass program at the link below:
Train hard, and talk soon –
– Forest Vance
Master of Science, Human Movement
Certified StrongFirst Barbell Lifter