From my observations a lot of lifters will Deadlift up to a 1rpm and grind as hard as they can in hope of a PB. This is fine when you want to test an increase, but this is not good for building the strength needed to bring your Deadlift forward. The next week they will come back and do this again. Progress halts but nothing changes.
There are many ways you can improve your Deadlift, including speed, technique, correct muscle activation, assistance exercises to improve weakness and many other ways, but one way I am going to recommend to improve your Deadlift is through variation.
Reasons for variations
Through variation I personally find I enjoy training more as it keeps things fresh, it allows you to keep hitting PB's, Not only this but through variation you will hit different muscles in different ways hopefully improving weak areas.
So what variations are the best and what ones should I do?
Well everyone has their strengths and weaknesses. When i am looking for a variation i find one that I am not very good at and then try and improve this variation.
Here are some variations I recommend and I have tried.
- Snatch Grip Deadlift
- Stiff Leg Deadlift
- Reverse Band Deadlift
- Deficit Deadlift
- Deadlift from Height
Each week I will write a piece on different Deadlifts, why I believe they are useful, how they are performed, and what benefits they may give you.
For now here is a video of some variations I have done recently.
