5 exercises to improve your deadweight mark
Many people train many hours a week in order to improve their deadweight mark, but most of them are not satisfied by the few results obtained.
Most athletes are stuck in the same amount of weight; therefore, they perform the same exercise over and over again in order to improve personal records, but the truth is that they do not see any results worth all the efforts they put on.
If you want to lift a large weight, you must perform a series of exercises that will help in improving dead weight.
Deadlifting
Most of us think that the secret to lifting more weight during the deadlift is to repeatedly lift a large amount of weight, but the truth is that this method is very ineffective to achieve it.
Instead, experts recommend performing a series of different exercises called "support exercises" or "accessory exercises," which will give you that kind of help you are in need of.
How did this conclusion come about? Thanks to an interview with a CrossFit athlete, Sam Dancer. This athlete reached an incredible deadweight mark of 298 kg during the CrossFit Games in 2014, but the surprise was that he himself revealed that, to reach this mark, he rarely performed deadlift, giving more priority to other different exercises.
When you reach your deadweight lifting limit, it is highly recommended to take some time off in order to focus on other exercises (supportive exercises). Such exercises will help you to improve technique and strength. keep reading which ones are the best.
5 exercises to improve deadlift
1. Hamstring Curl
When it comes to this exercise, we can realize that there are some variations regarding it.
This exercise can be done with the help of a resistance band, with a medicine ball, or with a physiotherapist balloon.
These exercises are really effective when doing them slowly since it makes a greater tension in our body. Perform 3 sets with repetitions between 20 and 25.
2. Romanian deadlift with one-leg kettlebell
The Romanian single-leg deadlift is greatif you really want to improve hip strength,but it especially helps improve butt strength, while also correcting any muscle imbalance you may have.
When performing this exercise, keep in mind to concentrate on keeping the back in a neutral position, with an elongated torso and firm hips.
3. Sled pull
Sled pull exercise is an effective way to spend time under stress while developing strength in almost the entire lower part of your body, including your buttocks and hamstrings; in addition to the calves, lower back and quadriceps.
It runs 3 sets of sled pull for a distance of 30 meters. Carry the heaviest weight you can, as long as the movement is constant.
4. Hip thrust with bar
Hip lifts are a very beneficial exercise, as it helps to get used to carrying very heavy objects. In fact, some people may even push with their hips more weight than they can lift in dead weight, which greatly helps prepare the nervous system and increase your confidence when you return to lifting a heavy bar.
Run 3 sets of 10 repetitions each.
5. Glute-Ham Raises
While this exercise for the buttocks is quite difficult for most people, you can make it easier by placing your hands on a plyo box, in order to support yourself and return to the initial position, something similar to a plyometric flexion.
When doing this exercise, try to keep your spine in a neutral position; In addition, you should avoid opening your hips during the entire movement.
Run 3 sets of 8 to 12 repetitions for each.
Conclusion
If your deadlift is affected by reaching your limit, you don't need to worry. The best thing you can do is take a break from lifting large amounts of weight and focus on doing supportive exercises that test your technique and stability. This will help you improve your personal brand in dead weight.