5 Best Tips To Optimize Your Deadlifts

A deadlift is one of the weight training workouts, along with squat and powerlifting. The deadlift requires you to pick a loaded barbell or kettlebell off the ground to the level of the hips, keeping the body perpendicular to the floor, then put it back on the ground. Your upper and lower back muscles, arms, glutes, and hamstrings are utilized in a precise and skillful manner. It is typically a workout for legs and hips, which are the primary movers but it is also considered a back workout. The deadlift is the most common exercise in strength building and conditioning. It is performed to evaluate the pure strength, and there isn’t any cheating one can do to obtain the results. In a standard deadlift, there is the lifting of the weight followed by lowering of the weight. Thus, there is no shortcut in doing it, you may be able to lift the barbell or unable to do so. It seems easy for the newbie to pick up and create a balanced form until it becomes a challenge when the load increases. So, passing the beginner level is not as much difficult as progressing to the next level. To ease your progress in enhancing and optimizing your effort in deadlifting we come up with useful tips for you.

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Workout to your maximum on Tuesday and Wednesday

It is usually assumed that a difficult exercise must be performed on Monday, after two days of relaxation and recovery. This time schedule would suit some individuals but would not be comfortable for everyone. Many individuals spend the weekend days inactive and sedentary. They get their day off from work and exercise, so it is most probable that they spend the whole at ease without any physical strain. After days of relaxation, you cannot directly jump to strenuous activity the very next day. Instead, your body needs some time to get back to an active state from the rest state. This time duration is necessary for the best performance after a relaxation phase. So, after a weekend, on Monday do medium-intensity exercise and go for the difficult workout on Tuesday or Wednesday. You would feel a profound difference in your performance.

Boost To Your 90%

The 90% effort rule is a common technique in weight lifting that enhances strength, increases the lean body mass, and leads to an athletic look. Your target should perform more than 90+% of your one-rep extreme to enhance more power in your lifts. That would create more endurance to increased resistance and increase in reps. This puts strain on muscle fibers that get elastic and bigger due to their enhanced activity. Before you reach this level, you need to perfect your technical expertise in deadlifts. You need to condition your body because without it, increasing the resistance or upgrading your deadlifts is useless in enhancing your strength. In some cases, advanced level fighters get stuck at a specific weight, the reason behind this in almost all the scenarios is that they have not been performing enough of their 90+% lifts. They cause their muscles to get used to that particular weight, thus limiting their muscle fiber utilization. There should be maximum participation of high tensile muscle fiber, rate coding, and muscular synchronization to get the best performance.

Increase Activity Of Supplementary Muscles

Performing your 90% deadlifts to get better at weightlifting creates slots to show your weaknesses. To remove those weaknesses, you need to optimize your technical skills at deadlifting. Enhanced muscle activity also impacts your supplementary muscles to some extent, but the result of it is not as effective as provided by the targeted muscles. Recruitment of accessory muscles is worth a try. Trying to work out on them definitely would bring a great enhancement in your deadlifts. It is like boosting your power with some accessories and level up your ability. Muscles in your body that can be your supplement are the glutes, muscles of the upper and lower back, knee tendons, muscles of the lats, and grip strength.

Give Importance To Your 70%

Having your performance at a maximum effort of 90% or a minimum speed of 40%-60%, makes you forget about the middle level that is 70%. You cannot underestimate the importance of 70%. The effort at 40–60% value enhances your speed but does not contribute to enhancing your strength. You then skip to 90% to enhance your strength, without getting into 70%. This quick transition from extremely low to extremely high may have made you capable enough to bear high resistance but most likely would affect your spine badly. Which makes you go on leave and rest for recovery. 70% is the stage that trims your technique to solidify and get proficient in technical skills. Although this method may seem like a waste of time, it trains your muscles by enhancing the endurance range when you perform your 90%. So, keep slow and consistent progress by moving from low intensity to high intensity.

Go For The Lifting Straps Rather Than The Wrist Strap

Grip strength is a measure of muscular tension produces by your forearm muscles. Grip strength may turn into a limiting factor for many lifters. This weakness can be eliminated in several ways. Most of the public gyms have barbells with no knurling, which causes difficulty in gripping the weight as the hand slips off it. You can use wrist straps, but these straps are not allowed in competition and people who use them are considered cheaters. So, instead of using wrist straps opt for lifting straps that allow you to safely secure the weight and assist you to efficiently exhaust your desired muscles, without losing your grip.

Keynote:Mastering deadlifts isn’t an easy task, before you perfect in deadlifting you need to have a sound optimization to keep your muscular strength high to bear maximum resistance of the weight. Implementing such useful tips would help you enhance your performance and get better at deadlifts.

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