How to Improve a Deadlift

In the world of weightlifting, no other lift is as beneficial to total body strength as the dead lift. No other lift offers such a complete use of most muscle groups. For instance, in the sport of power lifting there are three official lifts; the bench press, full leg squat and the dead lift. The bench uses upper body strength and the squat utilizes lower body strength. The dead lift encompasses the use of every muscle from the tips of the fingers to the ends of the toes. Whether competing in power lifting contests or trying to improve health, fitness and strength, there are certain workouts that can make the dead lift more effective.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Free weights
• Quality barbell
• Dumbbells of varying weights
• Lat pull-down setup

1. The first step in improving the dead lift involves strengthening muscle groups. To build strength and endurance of the shoulders and back, bent-over rows with dumbbells is a must. Shoulder shrugs, upright rows and behind the neck press are other lifts that will help.

2. To increase arm strength standing curls with the barbell or dumbbells help build strength and bulk. Tricep presses on a bench with the barbell with fairly heavy weights and pullovers are good for stamina and also work the muscles of the chest and abdomen.

3. The legs and back can be worked hard with half squats and heavy weights. Increasing the repetitions will improve stamina, while an increase in weight will improve strength. It is important to stay limber, so warming up and stretching out will help stave off injuries.

4. It is wise to dead lift no more than once a week, especially if heavy weights are used. Wednesday is usually the day of the week most lifters choose to perform the dead lift. In order to dead lift correctly, spread the feet just outside shoulder width apart with toes pointing forward. Keep the hips low and head cocked upward. Most lifters use an alternating grip with one hand over-gripping and the other hand under-gripping the bar. The hands should be placed just outside of the feet. Take a deep breath; slowly and steadily lift the weight off the floor using arms, shoulders, back, hips, and legs in one smooth movement. Do not snap up or jerk the weight in increments. A full dead lift is complete when the lifter is standing straight up with shoulders back. Now breathe out and return the weights to the floor.

Tips & Warnings

• A healthy diet with vitamin supplements will improve weightlifting results. A good deep tissue massage will work wonders for sore muscles after a hard workout.
• There are a few other optional exercises to help with a dead lift. One is sit-ups, good for strengthening the abdomen. Another good idea for any weightlifter is to take a good yoga class. The dead lift uses some of the largest muscle groups in the body, so yoga can help maximize range of motion.
• To avoid injury, use proper technique when lifting weights.

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