The following is a guest post by Martijn Koevoets of Powerlifting University and Shredded by Science
Martijn is one of the best damn powerlifting coaches out there, so when he offered to write a guest post for HLHL, I nearly bit his meaty arm clean off. He’s seriously strong, and seriously smart too, so here are his top tips for fixing your sucky deadlift.
Photo credit to Kjell Salters
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A heavy deadlift is often cited as the ultimate test of strength.
Personally, I agree.
I love to deadlift. It enables me to lift the absolute heaviest weight possible and makes me feel like a total bad ass.
The meet doesn’t end until the bar hits the floor. That’s the saying at powerlifting competitions.
And it’s true.
To a powerlifter, the deadlift can be the difference between first place or first place loser when it comes to having a total for placement in the competition.
Personally I managed to move up from 4th place to 2nd in a big meet by not being a girly man, and deadlifting like a real man.
But the deadlift has more benefits than winning glamorous powerlifting competitions.
The deadlift also benefits everybody’s’ general physical condition. It creates incredible strength in the lower back. This can not only enhance the ability at any sport you care to name, but also have a positive impact in your everyday life.
Many sports injuries and everyday health niggles (twinges, aches and muscle strains) are caused by weak backs.
So behind the glamour of winning a powerlifting competition lies a much more serious message.
A deadlift builds real world strength!
You need to identify your weakness and learn how to turn it into a strength to create a strong lower back and a powerful deadlift.
……………………
Oh and become a total alpha in the process.
If you do, you probably need to change your technique.
Many lifters position their hips too low at the start of the deadlift, with the result that they raise their hips first and then they try to perform stiff leg the deadlift.
If you always miss your deadlifts because you can’t get it off the floor, you might fall in this category as well.
Now you shouldn’t try to squat the weight up. The deadlift is a pull, not a push.
One of the best things you can do in your case are deficit deadlifts. You’ll learn how to use more leg drive, your ROM will be larger, and your grip will improve because your movement will take slightly more time than a regular deadlift.
Just stand on a raised surface of between 1” and 3”, like mats or plates.
After a while when your technique has changed and you have become stronger in the right places, you will no longer stiff-leg your deadlifts.
Another option is to do the opposite. To do block pulls of rack pulls.
This enables you to practice your setup. It’s easier.
I do find, however, that the lifting mechanics can change too much when the weight gets heavy. Everybody tries to pull the weight no matter what, and then it’s not anything like your normal deadlift technique.
It can work though – just be honest to yourself and try to mimic the same technique as you would when deadlifting in that position.
If you answered ‘yes’ to that question, it’s either because your hips are too weak to push your feet and knees out. Or because you actually are strong enough, but just don’t pay attention to pushing your knees and feet out when you start the lift.
To overcome this problem, you can practice ultra-wide deadlifts and box squats. You can read more about box squats in this article about troubleshooting the box squat.
Ultra-wide sumo deadlifts and box squats place great stress on your hip muscles and your hamstrings. These are the exact muscles you should strengthen when your knees go inward during sumo deadlifts.
Another secret exercise is doing sumo deadlift while seated on a box or chair. Make sure the height is approximately the same height where your hips are when starting the sumo deadlift.
This insider exercise builds enormous strength in the hips, just like box squats and ultra wide sumo deadlifts.
Seeing the trend with solution to this problem? Anything with a wide stance and a pause at the bottom will help.
So yes, that includes Zercher squats off a box, bottom up squats, all that stuff!
Or actually, haven’t got glutes is more appropriate when you can’t lockout deadlifts. Don’t be ashamed!
This is quite a common problem and it happens when that last inch just seems beyond your capabilities and reach.
The causes are most likely weak glutes. If you suffer from being unable to lock out your deadlift, you should try the following exercises:
As you can see these all focus on the last part of the deadlift. But if you’re a member of the hip thrust crew, you can give those a shot too.
If you stall at your knees, try paused deadlifts by holding your position for 1 second at your weak point.
Or maybe even a weak upper back. Or a combination of the two.
You have to figure this one out by yourself I’m afraid.
Hopefully you have some pointers what to do to bring up your deadlift. If you want to improve your deadlift, then you can start to program the outlined exercises into your training regime.
I recommend performing 4 sets of 6 repetitions after your regular deadlift. I could write out an elaborate program here, detailing every set and rep for beginning to advanced athletes.
But you really can’t go wrong with 4 sets of 6. Just take it from there.
If you’re feeling recovered from the previous session you could add in some extra reps or an extra set. On the other hand, if you’re feeling fatigued; take it easy. Drop a few sets, or decrease the weight a bit.
Alternatively, you could perform the exercises instead of your regular deadlift. Just be sure to do your normal deadlift too. You don’t want to stay away from your regular deadlift for too long, because you will lose strength. And you will have to relearn the movement if you stay away too long.
If you do these exercises after your regular deadlift, then an option is to keep training your regular deadlift at a lower percentage of your 1RM or at a lower volume. This way you can maintain technique and still improve your explosiveness and still improve your strength some.
Whichever way you choose to go, I guarantee you’ll soon notice an improvement in your regular deadlift if you take the advice from this article.
“Martijn is a powerlifting coach with Shredded By Science, competitor and blogger; he has been featured on websites like EliteFTS, JTSStrength, Lift The Bar and more. He is also founder of Powerlifting University where he hopes to bring together the science and practise of powerlifting. “
Contact him via Powerlifting University
Tags: deadlift, guest blog, Martijn Koevoets, powerlifting, strength training
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