Deadlifting is such a primal and satisfying movement. It should feel natural, because we honestly deadlift all day long. The deadlift, more importantly classified as a hinge movement, should be a fundamental movement pattern that we learn as a beginner. If you haven’t learned the movement pattern of a deadlift, I highly recommend you get that down before worrying about increasing the load/weight of your lifts. Now, let’s say you know how to deadlift properly, and you simply want to know a few exercises you need to include in your training to help bust through that plateau of yours. Below, I will list and explain, along with a demo video, 5 exercises you need to include in your training. Exercise selections can be on different days, different training cycles, or pulled in together to complete a single bout of training.
Conventional Deficit Deadlift
Deficit deadlifts are the king of deadlift variations. What better way to improve your deadlift than to make it even more difficult? Deficits allow your body to compete against a leverage disadvantage, while increase the range of motion (there for increasing the amount of work output). The deficit also enforces loading the hamstrings, grip strength, and upper back strength. Use these as a main lift for strength or do lighter speed pulls to practice generating speed off of the floor.
Wide Stance Barbell Goodmornings
The barbell goodmorning is another solid addition to your deadlift accessories. Goodmornings take away the toll of gripping the weight, reducing some of the tension from your shoulders/traps, and forcing the lower back, glutes, and hamstrings to produce most of the work. I specifically recommend the wide stance, increasing the stretch on the hamstrings.
Snatch Grip Barbell Stiff Leg Deadlift
On to the snach-grip stiff leg deadlift, an old yet great exercise. Now, the snatch grip forces two different things to happen. First things is that it forces your upper back to work extra hard in retaining proper posture during the lift. The second thing is that this grip allows you to hinge lower than normal, since the width of the grip brings your torso closer to the bar. This make you lift the bar a greater distance from the floor to stand upright.
Narrow Stance Leg Press
Why should you include a narrow stance leg press?
Glad you asked.
First off, the leg press resembles the leg drive you need to initiate the deadlift from the floor. Now, the narrow stance is simply mimicking the stance you utilize in your deadlift form. This allows the same muscles to be worked, or practice working, in similar ranges. Now, don’t only utilize this stance, as a normal and wide stance could be beneficial for increased range of motion and hitting the muscles differently based on a shift in mechanics. All in all, another great addition.
Glute Kickback Variation
Last but not least, the glute kickback. Now, you can easily use whatever glute machine that is at your gym that is similar to this one. Honestly, I would rather do reverse hypers than this, but our gym, as well as most of yours, won’t have that piece of equipment either. So we have this, the glute kickback. Now fellas, don’t have too much pride and ego to work glutes individually. I am not saying call it your “butt day,” but also understand that the glutes are the powerhouse when it comes to hinge power and strength. Train them right, and they will serve you well. Same thing with you ladies. Train those glutes.
You may have other suggestions, which is fantastic! Feel free to add any suggestions or recommendations that you have in the comments. I am simply providing you a piece of a blueprint for your strength training when it comes to the deadlift or hinge. There are plenty of other accessory work out there, as this article is tending to the masses out there that go to a standard fitness facility. Choose what best works for your time, energy, and goals. Feel free to reach out to us via email at firstname.lastname@example.org or comment below if you need advice on any other topic.
Article written by Hussien Jabai of Jabai Performance