The deadlift is an incredible well-rounded compound movement, but you want to be better at it and don’t know how. Here are some of the best exercises to improve your deadlift.
So what are the best exercises to improve your deadlift? In Chad Wesley Smith’s view, there are 3.
Chad Wesley Smith is the founder of Juggernaut Training Systems, a strength coach and an author.
Related: 5 Training Tips to Improve Your Deadlifts
Technically, the exercises below are deadlift variations, but it is by mimicking the movement of the conventional deadlift that you will get stronger and improve your numbers. Check it out.
Best Exercises to Improve Your Deadlift
1. Coan Style Deadlift
Name after powerlifter Ed Coan. “You watch a video of Ed doing reps in the deadlift, he lowers the bar with great control, and when the bar gets to the floor, he lets the tension out of the bar, but not out of his body, “Smith says.
This will reinforce a good starting positioning of the deadlift and you are going to build eccentric strength “which is often overlooked in the deadlift,” Smith explained.
Source: Courtesy of CrossFit Inc.2. Box Deadlift
This is a variation of the Romanian Deadlift. For this, you will use a box, a bench, or a vertical pole device behind you, pressed up against your calves at the beginning of the movement. This will give you a total vertical shin position throughout the lift and will put more stress on your hamstrings even while using lighter weights.
According to Smith, this can help a lot with the hinging pattern of the deadlift.
3. Block Pulls
Lastly in the list of best exercises to improve your deadlift is the block pulls. You can vary the height of the blocks between 2-4 inches, perhaps 5 or 6 inches if you are very tall. “If you are struggling with a lockout, the block pull is going to be the go-to,” Smith notes.
The block pull eliminates any leg drive momentum you get when doing traditional deadlifts. This is also helpful for people who are struggling with some lower back issues, as it eases the beginning of the hinging movement.
VIDEO – Best Exercises to Improve Your Deadlift
Check out more content from BOXROX:
The Best Deadlift Variations to Shake Up Your Training
Muscle Building Deadlift Workouts for CrossFit Athletes
Image Sources
- deadlift fraser: Courtesy of CrossFit Inc.
- Deadlifting-Pat-Vellner: Photo Courtesy of CrossFit Inc