Deadlifts are one of the single best exercises you can perform to gain MASS.
They are a very simple yet very complicated exercise at the same time and often time’s small things can hinder us from maximizing our deadlift.
That being said, we would like to give you the 8 top tips out there for developing a HUGE deadlift.
#1 Have Your Own Mental Checklist
This tip is for those of us who just go up to the bar and lift it without going through your own mental checklist.
Having your own mental checklist to ensure your form is perfect and the deadlift is going to be executed perfectly GREATLY increases your deadlift power.
In order for us to have a successful checklist, you need to first understand perfect form in the deadlift.
Check out Layne Norton’s video here on how to perfectly perform the deadlift:
Now that you have mastered perfect form then as you line up to the bar go through your checklist!
A good checklist should look something like this:
- Line up to the bar in the position that you can jump highest
- Hands positioned just outside your shins
- Straight back
- Neutral neck position at the start of the movement (in other words your neck should be at a 90-degree angle from your spine)
- Bar just over the bridge of your foot
- Pre-engage your muscles
- Take the slack out of the bar
- Think of pushing the earth away from you instead of pulling the weight up
#2 Pre-engage the Muscles
This is the process of thinking about performing the lift before doing it, and thinking about the muscles you will use.
Pre-engaging your muscles allows them to be used far more effectively because they are ready to fire.
Most of us have done schoolyard sprinting for athletics, think of pre-engaging your muscles as the ready…set…go when you were lining up to sprint.
All your muscles were ready and waiting for the gun to go off and fire.
Deadlifting without pre-engaging the muscles is the same as if you were loafing around on the field and the gun went off!
Of course, the runner who was lined up is going to win, and win by far!
Still skeptical? Okay then try this, I want you to think about squeezing your glutes together and pulling your lats back.
Did you feel the connection to your glutes and lats right? This is because your body was getting ready to recruit them because you were thinking about it.
It works the same with a deadlift, once you have lined up and gone through the first part of your checklist then pre-engage the muscles and lift!
#3 Pull the Slack Out of the Bar and Lock it in
This goes hand in hand with pre-engaging the muscles.
The process of taking the slack out the bar takes away all the other variables except for you lifting the weight up off the ground.
You engage your glutes, hamstrings, and lats and keep your elbows straight then lift the bar just a little to where it stops bending.
This also immediately protects you from injuring your back as in this position you HAVE to lift the bar up in the correct way.
Once you have taken the slack out of the bar then give it your all and LIFT!
You can check out this video here which explains exactly why and how you should take the slack out of the bar!
#4 Train Without a Belt
A belt is a wonderful piece of kit to have in the gym for sure and they have been proven to help you lift more.
However, we need to make sure we are not overly reliant on the belt in order to maximize our deadlifts.
When warming up and whilst doing your light/moderate sets keep the belt off.
This allows the muscles to warm up correctly and engage and warm up the muscles that need to be warmed up.
#5 Train with a Belt
Yes I know I just told you not to use one, but that was when doing warm-ups so bear with me.
Belts have been proven to increase maximum loads by 5-15%! And of course, lifting more weight means more muscle which means more SIZE!
But once again, you need a balanced approach. Use the belt when the weights start to become heavy (70-75% of 1RM and heavier).
This means safer lifting, heavier lifting, and more muscle!
Check out the belt bible here by the guys from strongerbyscience it is very insightful and well put together!
#6 Do Accessory Movements
A deadlift isn’t the only thing you can do to develop a stronger/bigger deadlift.
You can also tackle the primary muscles and movement pathways the deadlift uses to maximize your pulling power.
Check out this video by Cailer Woolam or as he is more aptly known Dr. Deadlift.
This guy deadlifted 400 kg (881 lb) at 90 kg (198 lb) body weight and 420.5 kg (927 lb) at 100 kg (220 lb) body weight.
The information he provides in the video is GOLD and I could not do it justice by writing about it, simply have a watch.
The 5 movements he shows you in the video are absolutely amazing and help build an amazing deadlift over time.
#7 Take Your Shoes Off
What makes a deadlift harder? Being further from the bar!
So if you are wearing regular shoes or even weight lifting shoes take them off!
By taking your shoes off you are then closer to the ground as well as having a more solid foundation to push off.
By wearing shoes your platform is not completely flat as shoes have variances in elevation, usually with a higher heel which makes your deadlift even weaker.
Lose the shoes gain the weight!
Last but not least another great way to skyrocket your deadlift weight is increasing your mobility, especially your hamstring, glute, and hip flexor mobility.
Loosening these naturally tight muscle groups has AMAZING benefits far more than just a bigger deadlift.
The hip flexors usually being the biggest culprit of a weak deadlift as they are the most forgotten/unknown/neglected muscle group yet the most powerful!
This program will do wonders for not only your deadlift but your lift and wellbeing! Included in the program is how to unlock your tight hamstrings too to cover all your bases.
The added anti-inflammatory diet book I found pretty useless but the information in the rest of the program is absolute GOLD.
I personally have done this program and can’t recommend it enough.
Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our 12 Week Progressive Overload Challenge is where you should be getting started.
There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come.
But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term.
So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start. We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself.
We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!
There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come. But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term. So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start. We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself. YES! I Want to Build Some Serious Muscle - Click Here We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!