The truth about deadlift only 1% Know .How to increase your deadlift strength.

 Deadlift preparation and execution

Before initiating the upward movement of the barbell, take into consideration the following factors: utilize bumper plates when loading the weight onto the bar, position yourself centrally with your midfoot directly underneath, grasp the handles with a width outside of your hip, and firmly pull the bar to eliminate any slack.

When performing the deadlift exercise, ensure that you are wearing flat-soled shoes and exert force through the center of your feet. Maintain a slightly bent knee position and return to the starting point by bending at both the knee and hip joints.

1. Align the bar before commencing the deadlift

To achieve your maximum deadlift potential, it is crucial to keep the bar close to your body and minimize the distance it travels. The bar should intersect the arches of your feet during the setup. This way, you can optimize your positioning and generate more power throughout the lift.

2. Enhance your grip before initiating the deadlift

To ensure a solid grip on the bar, test the strength of your grip by using lifting straps on a weight that you previously struggled to lift. This will determine if your grip was the limiting factor. By focusing on improving your grip strength, you can enhance your deadlift performance and handle heavier loads.

3. Securely attach the bar to your body before initiating the deadlift

If you aim to deadlift heavy weights, it is essential to maintain close proximity between the bar and your body. Allowing the bar to drift even slightly forward will result in a failed lift and place unnecessary strain on your spine. By keeping the bar tightly against your body throughout the lift, you can ensure a more efficient and safe deadlift.

4. Lower your position closer to the floor before initiating the deadlift

By removing soft-soled trainers while performing the lift, you will increase the weight of your deadlift. This is because the trainers add distance to the lift. Additionally, removing trainers will benefit your lift by reducing force absorption. The soft soles of running trainers reduce your power, so performing the deadlift barefoot or with flat-soled shoes will allow you to generate more force and lift heavier weights. Lastly, removing trainers improves stability by distributing your weight evenly across your feet, improving your overall lifting capacity.

5. Master your deadlift setup

Your deadlift setup will depend on the flexibility of your hips and your ability to reach the bar with a neutral spine. Blocks can be utilized in all deadlift variations to elevate the bar. By incorporating blocks into your setup, you can adjust the starting position to accommodate your mobility and maintain proper form throughout the lift.

6. Completely halt your deadlift

While it may be tempting to rebound the bar during repetitions, resetting after each lift will enable you to refine your setup and address any weaknesses from the starting position. Taking the time to pause and reset between each repetition allows you to focus on maintaining proper form and technique, leading to better overall deadlift performance.

7. Heavier deadlifts do not always equate to better results

To develop optimal technique, it is crucial to practice your deadlift. Performing low repetitions with lighter weights will yield better form and reinforce your ideal technique. To build strength, incorporate more repetitions with heavier weights. Remember, it's not just about lifting the heaviest weight possible; it's about lifting with proper form and technique to prevent injuries and maximize your deadlift potential.

8. Record your deadlift sets

To make progress in your deadlift, it is important to measure it. Filming your lifts will allow you to track the evolution of your technique and identify areas that require improvement. By reviewing your deadlift sets, you can analyze your form, identify any weaknesses, and make necessary adjustments to continue progressing in your deadlift journey.

enforce your ideal technique. To build strength, incorporate more repetitions with heavier weights while still focusing on maintaining proper form and technique.

8. Record your deadlift sets to track progress

To make progress in your deadlift, it is important to measure and evaluate your performance. Filming your lifts will allow you to track the evolution of your technique and identify areas that require improvement. By analyzing your recordings, you can make necessary adjustments and continually strive for better deadlift results.

When recording, ensure that the camera is positioned perpendicular to your lift.

9. Proper breathing is essential for your deadlift

The deadlift necessitates significant intra-abdominal pressure and stability, thus adopting proper breathing technique is paramount. Engaging your abdominal muscles creates pressure within the abdominal cavity, resulting in a solid structure that is resistant to strain.

Focus on big, deep breathing and exhaling the diaphragm, and practice bracing by laying down on your back, taking big slow breaths in and long deep breaths out.

10. Fix caving knees when you deadlift

If you find your knees cave when performing a deadlift, try making your stance narrower, applying pressure on the outside of your feet, and spreading the floor when you lift.

11. Finish your deadlift strong

Once the bar passes your knees, push your feet through the floor and squeeze your glutes to get your hips under the bar. 

12. Don’t drop your deadlifts

When you lower your deadlift, control the weight as you lower it, or you may injure yourself.

How often should you deadlift?

Finding the right frequency for different lifts depends on the intensity of your lifts and the risk-to-reward ratio.

The deadlift is a complex movement that requires a lot of coordination. Romanian deadlifts and rack pulls are good alternatives to conventional deadlifts and can be used to increase training volume at lighter intensities without overly taxing the nervous system.