How do powerlifters get very strong in deadlifting? The answer to this question is much less of an issue than you’d think. For one, it isn’t some complex matter of trying to pick a ton of different training (and somehow special training programs). This information has been handpicked and matched against information by experts in the field of powerlifting - so you know you’re getting what you’re looking for. It’s also not a matter of having the best deadlift shoes/socks/wrist straps (not that they’re very helpful). It actually comes down to doing a few, very simple things:
- Improving grip
- Developing muscles that help in the deadlift
- Practicing a good setup
- Switching up the training every so often
- Doing assistance work.
It’s very simple.
How to get better at the deadlift
Improving grip: The first place you see a ton of powerlifters/lifters fail when they’re performing the deadlift always appears to be the grip. It’s one of the reasons why so many lifters make the statement, “Deadlifting with straps is much different than deadlifting without them”. Because it’s true. Being able to deadlift with straps gives you an enhanced grip and actually takes away from the fear of not being able to finish the lift. So what are a few ways to improve your grip strength?
- Plate pinches: To do plate pinches you literally pick a plate or 2 (the size of which is up to you) and hold it in your hand (facing downward) for 15-30 seconds.
- Thick bar lifts: Any good strength training gym you go to will have thicker than normal barbells, Fat Gripz or some other bar coat to use. These bar coats go around the bar you’re using and make it so that the exercise forces you to tax your grip. You can use Fat Gripz on a deadlift, bench, row, pullups, whatever.
- Work with towels: Towels make the lift you’re performing that much more of a challenge. They make the movement more dynamic and also add a bit of girth to the bar which automatically makes it more difficult to perform.
- Train with ropes: Training with ropes is very similar to training with a towel in that it makes a movement dynamic and has a tremendous impact on the forearms.
- Developing muscles that help in the deadlift: This one is a bit more subjective simply because everyone has different sticking points for their deadlift. For me, it was my hamstrings, inability to transfer weight to my upper back, and glutes. To get better at the deadlift all in my case was do movements that focused on those body parts in a way that would transfer to the deadlift.
- Examples of movements I did to work on my deadlift: Glute-Ham raises, Romanian deadlifts, trap bar deadlifts, and deficit deadlifts. All of these movements worked on my problem areas and helped develop parts of my body that helped with the deadlift.
- Practicing a good setup: Any guru you talk to/read/watch will say that having a good setup in the deadlift is one of the things that will help you the most in progressing. According to several sources and actual good deadlift setups, this is what you’ll want to look for:
- Make sure your foot is directly beneath the barbell
- Keep the barbell with a shoulder width-grip
- Bend until your shins are able to touch the bar
- Keep your chest up (some people keep their shoulders rounded but you need to be able to lock-out)
- Brace and lift
According to a VERY thorough article on the deadlift written by EliteFTS owner Dave Tate, there are also a few other tips for setting up the deadlift that are different from those mentioned in the video. These tips are below (here's a link to the article and Dave Tate's site):
Mike Robertson
Sumo
Get your heels underneath the bar
Sit down, push your knees out to keep shoulders over the bar
Tight lats/pull the bar BACK
Zane Getting
Sumo
Arch hard
Get your hips low
Take the slack out of the bar and get your whole body tight
Spread your knees hard
Spread the floor
Vincent Dizenzo
Both
For any style-deadlift, flex your triceps while pulling (this helps prevent bicep tears)
The hook grip is an excellent way to protect your biceps and back. However, you need to condition your hands for this, especially your thumbs. It gets better every week. Be patient.
If you are riddled with injuries and still want to pull, try a trap bar.
Sumo
Get and keep your hips flexible.
(Tate, 2018)
- Switching up the training every so often: To continue making strides (unless what you’re doing is still working).
Conclusion
That’s pretty much it - of course there are still other things that people do to improve their/ get strong in the deadlift but this appears to be pretty much.
Resources:
https://www.elitefts.com/education/elitefts-free-deadlift-manual/