How to Add 100 lbs to Your Deadlift
- 1). Focus on your weak point using a power rack. Since deadlifting is a compound exercise, it is easy to become extremely strong at pulling the bar to the halfway point and weak at locking out at the top, or vice versa. If you set the pins on a power rack at your weak point, then perform the deadlift from there, you will be able to focus on those muscles without tiring them out with the other half of the movement.
- 2). Train your traps with shrugs. Grab a barbell shoulder width, or two dumbbells, and hold it with your arms fully extended. Shrug your shoulders, which engages your traps to lift the weight. Do this with heavy weights to build trap strength -- you shouldn't be able to do more than five reps.
- 3). Curl a 25 lb. weight with your fingers through the holes in it. This will build your forearms, thus improving your grip strength. It is not uncommon for deadlifters to have the muscle mass necessary to lift heavy, but lack the grip strength to actually hold the weight. Do this exercise until failure, and do three sets every second workout.
- 4). Place a barbell across your shoulders, get on your knees, and perform a kneeling squat by bringing your heels to your butt and back again. This will work the muscles you need for deadlifting.
- 5). Continue to deadlift. Go for small amounts of reps with large amounts of weight; increase the weight by five pounds every time you nail a set with perfect form. Continuous deadlifting, combined with the exercises mentioned above, will slowly improve your strength and over time you will increase your deadlift by 100 lbs.
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