I like to ask the question "If you were only allowed to perform one lift for the rest of your life, what would it be?" If one considers this question intelligently, they will choose something economical. A lift that gives one the most "bang for your buck".
For me, its the deadlift. You would be hard pressed to find another movement that uses more muscle. Picking up something heavy from a dead stop requires more "starting strength" than any other movement Additionally, its relatively straightforward. You either pick it up or you don't.
Don't let the simplicity of the deadlift fool you. It is still a relatively technical lift and requires a lot of skill to master. The video above was taken about 2 years ago. While these are respectable numbers for a guy my size, I've improved my technique and numbers significantly since then. My long term goal is to hit 600, so I'm constantly tweaking (not twerking) my programming and technique to get more out of the movement.
Here are three tips to help you do the same.
1. Maintain Tension Through the Entire Lift
Moving big weights is all about creating as much tension as possible. From the time you grab the bar to the time you let go, you need to maintain an almost uncomfortable amount of tension through the entire body throughout.
First, take the slack out of the bar. Contrary to what you might think, the deadlift is not a "0 to 60mph" type of movement. Its more like going from 40 to 60. From the time you pull the hips down into position you should be creating a fair amount of tension on the bar and your body. The bar is almost "floating" before it even leaves the ground.
The second most common mistake I see beginners make regarding tension is on the descent. Its almost like they are in a huge rush to get the bar back to the floor. Probably because they are trying to "bounce" the weight back up. I'm not a fan of the bounce. If you want to bounce, feel free to twerk in between sets or something.
Think of lowering the bar in a more active sense. Keep the chest out, drive the hips back aggressively, and glue the plates back to the floor before you begin another rep. When the bar reaches the floor, DO NOT RELAX. Maintain tension on the bar and through your entire body. Not only is this more efficient, it reduces the likelihood of injury.
2. Frequency is King
If you want to get better at something you have to do it more often. Plain and simple. If you want to increase your number in the deadlift (or any lift for that matter). Performing the lift once per week probably isn't going to get you very far.
Unfortunately, the deadlift is extremely taxing to the CNS and other body structures compared to the other lifts. Taking this into consideration, one much approach their training intelligently to program the lift more frequently without overtaxing the system.
One useful strategy is to program a speed day and a max effort day. For example, on Tuesday I would use the deadlift for my max effort movement and work up to 3 sets of 3 at 80-85%. On Saturday, I would use the squat as my main movement in the same manner, but for my second movement program speed deadlifts for 6 sets of 2 at 60%. This allows for more frequency without overdoing it.
Remember, true strength isn't about muscles. It's about making the nervous system more efficient. By training the movement more frequently, you maximize this effect.
3. Don't Forget the Accessory Work
Make no mistake, the best way to improve the deadlift is to deadlift more, but many lifters take this advice a little to far. They just deadlift and go home. Sometimes this is necessary due to time constraints or an evening of binge drinking, but to get the most out of your training you must do accessory work. Accessory work is used to build muscle and strengthen weak points. These are specific to each individual, so don't approach them haphazardly.
For the deadlift accessory training should focus on the back, abs, glutes, and hamstrings. Variations of rows, pull ups, hip thrusts, ab wheel, GHR's and hamstring curls should be regulars in your programming depending on weaknesses.
Dave Tate recently released an article over at Elite FTS on this very topic HERE. This is not only one of the best strength training articles I have ever read, but one of the best articles I've ever read period. No matter what your goals are, if you think outside the box you can take something away from this.
--
Short and sweet. Give these tips some thought the next time you plan your training. You should be pleased with the result!
No comments:
Post a Comment