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The deadlift is an amazing movement, but it’s also one that we run into plateaus that seem to be absolutely impossible to break. It’s mostly because it’s really heavy, and we assume “i’m just not strong enough to lift anymore.” In many cases, this isn’t even close to the truth. Below are a few sticking points, and ways to improve upon them. Sticking Point 1 - the Lift Off - how often do you hear people say “the first rep is the hardest.” It’s not the hardest, but it is the one that you’re not starting properly. Why is the second or third rep easier? Because you’ve pulled the slack from the bar, you have global tension and you’re focused on finding the correct position on the way down so that you can stand up without getting hurt. Why not just do this from the beginning? When you step up to the bar, find your feet and hands where they belong, and sit into the same position you’d like to see at the bottom of your second rep. For a spit second, create as much force as you can into the floor, but keep the plates in contact with the floor. This is “pulling the slack” out of the bar. Essentially, you’re creating force into the bar to obtain rigidity in the bar before you pull it from the floor. Sometimes, this small adjustment can immediately add some poundage to your deadlift. In every case, this will make you a better deadlift. So, this is a win-win for all involved, am i right? Sticking Point 2 - weak glutes - if you have weak glutes, you have an overtaxed back. You probably also have weak hamstrings. The hamstrings and glutes work in concert during the most intense part of the deadlift, the 12-18” between just off the floor and just above your knees. So many deadlifts get 1-2” off the floor and then feel like they magically got twice as heavy. When your hams and glutes are weak, you’ll often see people’s hips rise super fast, and even rounding in the lower back. Not because you have a weak lower back, but because you’re not using a massive grouping of muscles that you should be. Fix this by adding RDL’s, stiff leg deadlifts, box squats, glute bridges and russian kettlebell swings to your accessory work each week, strengthen your glutes and hams, and pick up heavier deadlifts than you ever have Sticking Point 3 - a weak grip - this is super common. It’s also pretty easy to fix. There are a few different ways to make a big impact quickly. The first, add farmer carries to accessory work. Carrying heavy stuff makes it easier to pick up heavy stuff. Logical, right? You can also hang from the pull-up bar, and get a similar stimulus. Another “aid,” if you will, is changing up your grip. Do you lift overhand? Change to a switch or over-under grip. Or, if that doesn’t feel right, use the hook grip. Also, don’t be afraid to throw some chalk on your hands! Deadlifts are fun, and can be incredibly impactful if done correctly. If you think one of the issues above sounds like something you run into, or if it’s something different entirely, contact a coach and set up a movement assessment today. You can even schedule one on your own, with your favorite coach, right here - PittsburghFIT.com/go Jami Reighard
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