Ripping a heavy barbell off the floor requires a serious commitment. To get stronger, the idea is to develop the confidence to know a lift is complete before you even wrap your hands around the barbell, every time you deadlift. Come hell or high water, you have to keep pulling.
Though deadlifting seems simple, the lift has several technical aspects you’ll need to master to make progress. By learning to use your body’s natural leverages and finding your groove, you’ll both lift heavier weights and prevent injuries. Proper technique starts with your stance. To Find yours, perform a standing vertical jump, noting the width your feet at the start. This foot position, with your toes pointed out slightly, is your new deadlift stance. From here, descend into a half squat with the barbell–which sits over the centers of your feet–touching your shins and your arms fully extended.
Your workouts for this strength cycle are designed to develop two corner stones of correct deadlifting technique. First, you’ll be using compensatory acceleration training (CAT) every time you peform a deadlift. This means every rep will be done as fast and explosively as possible–even your warm-up sets. Next, with every rep, focus on pushing your heels through the ground while making sure your hips don’t rise faster than your shoulders. Keeping your hips down will prevent your legs from locking out before your hips–a mistake that will take away significant amounts of power and leave your hamstrings and lower back vulnerable to injury.
In the next couple of days, we will be updating the deadlift workout training plan by offering several deadlifting training plans that consists of 8 weeks to help you get stronger. This training plan is designed to increase your deadlift max by as much as 10%. Stay tuned for that!