Written by Millionaire’s Digest Team Member: Lukas Erkelenz
Founder & Owner of: Lukas Eats
Millionaire’s Digest Team, Contributor and Health & Fitness Writer
In this post, I want to help you guys out by sharing my top 5 tips that helped me increasing my deadlift. Before we get into this post, a little disclaimer. Those tips will not make up for bad form and technique. Deadlifting can be dangerous and lead to injuries if not performed with proper form. If you are unclear about your form, the first step for you is to educate yourself on that. I also did not invent those tips! I have tried countless things over the past years and find those 5 tips the most helpful. Let’s get started!
5. Pull your shoulders together
When I walk around in the gym and watch people deadlifting, I often see a big mistake going on with their shoulders. When you deadlift you want to pull back your shoulders and contract them, lock them into place. If you do not contract shoulders, it is not only a huge risk of injury, but it also leads to a lack of tension in your whole body. Keeping your shoulders back and tight helps you create a tightness in your whole upper body, which will help you pulling the weight more controlled, safer, and in the long run, help you pulling more weight!
4. Straps or belts
I am not a big fan of using straps for deadlifts, but it for sure can be helpful. If you find yourself pulling 405 without straps, but you struggle pulling 420, try using straps. You will see that you can lift more with straps, use it to get stronger. After a couple weeks go back and you will see that you now are able to pull 420 without straps. I also recommend using a belt for safety if you are lifting a high weight.
Air is your friend and can help you increasing your deadlift immensely. Take a deep breath, hold it and push against your abs. This will as well help you keeping your upper body nicely tight and prevent your lower back from bending. Once you reached the top, exhale, release the air and bring the bar down.
2. Head position
One of the most common mistakes. Many people do not know where to look while they are deadlifting. Looking in the wrong direction can bring big injuries and we do not want that. Imagine keeping a tennis ball in between your chin and your chest. Try and hold this ball there the whole time while you are deadlifting. If you cannot imagine this, go ahead and use a real tennis ball to help you out. This will ensure that your spin is inlined with your head and everything is straight. Most people have the urge to look up because they think it will help them moving the weight up, but they are wrong. It will only increase your risk for injuries and bring your spin out of line.
The most important tip I want to share with everyone is consistency. Never give up. It takes a lot of time to build up your deadlift. Try and deadlift twice a week, but give yourself a couple days in between to recover. Try different rep ranges, for example, have one heavy workout with a rep range of 3-5 reps and another workout with a rep range of 8-12 reps. It is important that you do not give up, and that you master the technique. Because the most important key to a heavy deadlift is time and safety. Don’t get injured.
Thank you for reading my article. Let me know if those tips were helpful to you and or if you have any questions for me. I am also curious to hear your favorite tips on how to increase your deadlift, so let me know in the comments. Proper nutrition plays a big part in the gym and in the success of your lifts. Go check out my Nutrition 101 series on my Blog if you have any questions!
Have an amazing and successful week everyone!
Article Credits: Lukas Erkelenz
Millionaire’s Digest Team, Contributor