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Do These 5 Exercises And See Yourself Deadlifting Heavier With Better Form

It feels great to see people turning towards doing more and more compound lifts while realizing the benefits these movements have to offer.  One of the best compound lifts that people have started doing is the deadlift. People now know that the deadlift is one of the best exercises they can work on to hit their upper and lower body. As someone who loves to deadlift and having pulled 200kgs in a competition at 75 kg (bodyweight) and having helped people break their PRs (personal records) through precise coaching, you could say that I know a thing or two about how to improve your deadlift numbers

Only Do Deadlifts To Get Better At Deadlifts

While it's certainly true that practice makes perfect, but including a bit of assistance work will make your form even better. It's always an intelligent decision to train the synergetic muscle groups that work together in a compound lift. Here are 5 such exercises

Back Extensions

This can be done either on a hyperextension machine. This exercise trains your lower back effectively which many people don`t train as much as they should. A strong lower back is must to move heavy poundage in a deadlift. Beginners can use their body weight while advanced and intermediates must use heavier weights

Barbell rows

This exercise will not only teach you how to take barbell off the floor but also teach you to maintain a neutral spine, which is critical during a deadlift

Apart from the benefits mentioned above, it hits your lats, traps and even the biceps, thereby making the entire upper body musculature stronger, for an explosive pull

Heavy Shrugs

Strong traps are critical for maintaining posture/stabilization during a deadlift. One of the best ways to build massive traps is shrugs. Do heavy shrugs with only a barbell since it will have a carryover effect to your deadlift

Train abs/Obliques

Both these muscle groups act as antagonist stabilizers during a deadlift. In simple terms- they will help you to not hyperextend your back which most people end up doing, putting additional stress on the lumbar spine. You will see some people pulling huge loads on deadlifts even without a belt. Those guys usually have very strong abs. Training abs separately 1-3 times a week for 10-20 minutes serves the purpose well. The goal here is not to build six or eight pack but to help increase your lift

Train Glutes

Exercises such as glute bridges, hip thrusts, high step ups, Dumbbell sumo squat train the glutes very effectively. Glutes are the synergists during a deadlift. Synergist muscle group stabilizes the joint through which the movement is taking place. Since most working people sit on their glutes all day, they tend to be weaker and un-activated. Doing the exercises mentioned above will give you a nice booty, apart from increasing your deadlift