By Jason Phillips Men’s Fitness
Are you still stuck at the same number you have been at for the last year? Frustrated that despite visiting the gym religiously day in and day out you just can’t seem to get stronger? If so, we have the solution to your problem. This week, we’ll take a look at two ways to increase your deadlift with Jason Phillips. Incorporate the following assistance work into your program and start setting new PRs!
Two Strategies to Increase Your Deadlift
Tip One: Focus on Your Hams
The strength of your deadlift will be in direct correlation with the strength of your posterior chain. Exercises for the hamstrings, hips, and glutes should all be included if you want to pull more weight.
After your deadlifts, perform 3 sets of each of the following for 8-10 reps: barbell stiff leg deadlift, barbell hip thrust and glute/ham raise.
Tip Two: Get a Grip
No matter how strong you are, if you can’t hold on to the weight you won’t complete the lift. Straps can help, but they take away from the functionality of the movement.
Start training your grip twice a week. On the first day you will perform “weighted holds” – holding heavy db’s or a heavy bar as long as possible. Keep track of your time, it should increase weekly. The second day you will perform “farmers walks” – grab a heavy pair of db’s and walk with them for about 40 yards. This is also a great total body exercise that will carry over to all of your lifts.