Getting a stronger dead lift is the ultimate symbol of strength. You know how it is: The bro’s ask, “how much you bench bro?”. Real men ask, “So how much you dead lift?”. Because real men know that how much **** you can pick up off the floor is the ultimate measure of strength.
So here are 4 tips on getting a stronger dead lift. I guarantee if you aren’t following these already, you can see a 20-40 pound increase on your dead lift from just better form. Dead lift is one of those interesting movements that has a lot more to do with leverage than any other movement. This means that improving your form can dramatically increase the amount of weight you can pick up, while also reducing risk of injury. So let’s show those bro’s what it means to be a man!
First Step Of Dead Lidting
The first thing is realize that there are two different types of dead lifting. The first is the regular shoulder width feet apart conventional dead lift. The second is the Sumo dead lift. Everyone has a different body style, and depending on your preferences you can increase your dead lift by 10% just by switching to the one that is more comfortable for you.
For instance I am a shorter guy with short legs so sumo dead lifts allow me to lift greater weight. Essentially if your short and stocky like a sumo, try the sumo dead lift! If you’re taller and lanky, conventional might just work better for you. Those of you fellah in the middle or either way try both to get the best feeling.
Here’s a video on good form for dead lifting:
Step 2 Of Dead Lidting
I’m assuming that at this point you went to the gym and tried both methods and ran back to the computer to see what to do next, right? NO!?!? Bookmark this page and go try it!
Okay, now that you’re back, let’s talk about grip. So most of you probably either use straps or a mixed grip. Now I got news for you. You want those snarly forearms that jut out in a t-shirt, right? Well I suggest an overhand grip. Yes, a double overhand grip.
Yea, yea ,yea I know that you can’t lift as much because your grip gives out first. That’s why you have to strengthen it! If you haven’t heard, Olympic lifters use the hook grip. That tells you something. Here is a great video on what that is.
If you need to work on dead lifts, get that grip strength up! So use a double overhand throughout your warm-up until you can’t any more, and then switch to a hook or mixed grip.
Now this one isn’t an instant gain in strength, but it’s a great one for everything in general. It’s called mobility. This shouldn’t take too long to see physical results as well. Mobility is essentially a combination of agility, balance, and flexibility. You will always be flexible if you have good mobility. But good flexibility doesn’t equal good mobility. You have to stretch consistently and do certain movements but I will get into it at another time. Here is a great link to learn more about mobility to increase dead lifts.
Final Step Of Dead lifting
Practice, Practice, and Practice!
The only way to really improve your dead lift quickly is to practice it! The more practice you have, the more weight you will lift. Here’s the thing though, you have to practice smart. I’m sure by now you have read all there is to getting good form. You read on how to keep your back neutral, keep your chest up, and lock your knees out in one motion with your hips. You also probably know to keep your knees out, and to thrust hard throughout the entire motion and not lean back to far. (This makes your back extended).
So to practice smart, consider filming your dead lift as this will give you great ideas on what to improve. Another smart thing to do is have a friend watch your movement and hear what they have to say. Do Romanian dead lifts if you know that your lower back is the weakness. Do leg press to work out quads, bent over rows for upper back. You get the idea.
If you want to work on getting that respectable dead lift poundage, consider working on these 4 steps to improve form, practice, and correct style for your body type. I guarantee that some of these will instantly increase your dead lift, and the others will make you get stronger at a more optimal rate. Don’t be a bro, and blossom into a man! (Or be both)