Developing your deadlift takes time, but it doesn’t come easy. You don’t need to do anything radical, just get the basics absolutely perfect. Getting a stronger, bigger deadlift requires the right mindset, the right technique and raw determination.
SUREFIRE WAYS TO BUILD A BIGGER DEADLIFT AND BRING YOUR GAME TO ANOTHER LEVEL
You are not going to break any records if you aren’t properly warmed up. Do some dynamic stretching. Whatever you do, don’t be stationary. Shin box switches are a good way to warm-up before deadlifting.
GET THE TECHNIQUE RIGHT
Poor technique might have still got you to where you wanted to be in your 20s and 30s, but over 40, you want to do it the right way or you will pay for it later. That means hips in a downward position, back totally straight, the bar in nice and tight, and the hips extend at the top of the lift. Don’t let your chest cave or your back curve. Just because you can lift heavier like that, doesn’t mean you should.
WORK ON EXPLOSIVITY
Dropping the weight of your deadlift to work on explosivity might give you the boost you need to increase your deadlift maximum. Drop your deadlift weight for 60% of your maximum for eight weeks and concentrate on lifting it as fast as possible without compromising your form at all.
After eight weeks, increase the weight and see if you have a new maximum. If you do, great! If you don’t, continue training for explosivity for another four weeks then try again. Only increase the weight again once you have reached a new maximum deadlift.
TAKE YOUR SHOES OFF
If your gym permits it, take your shoes off. Deadlifting without a sole underneath you will help you keep your weight back and helps engage the glutes and hamstrings. If you can’t take your shoes off, wear a shoe with little to no sole on deadlifting days.
IMPROVE YOUR LOCKOUT
If the barrier to overcome is no getting the weight above your knees, but locking out with the weight at the top of the lift, then try deadlifting on blocks. Starting the lift just below the knee decreases the range of motion and will help you build up your lockout power. Because you are moving through a smaller range of motion, you should be able to do more volume with a higher weight.
ATTACK THE BAR
Step up and go for it. Don’t hesitate, don’t second guess yourself, don’t overthink it. That bar will go up. The only variable is how long it takes.
PUSH THE FLOOR AWAY
We often think of a deadlift in terms of pulling the bar up. But, actually, I have noticed better results and better form when I think of it more as pushing the ground away with my heels. This helps me manage my weight shift much better, keep better form, and increase the weight. The aim of the game is to put a heelprint in the floor.
Building a bigger deadlift doesn’t happen overnight. It takes a lot of grit, head spins, and nauseous moments. But through it all keep your eyes on the goal, maintaining a solid deadlift technique while unleashing explosive power throughout the lift.