How to Increase Your Deadlift
The deadlift rewards technique and consistency above everything else. Most lifters have more technique gains available than they realise — fix the setup, engage the lats, and choose the right accessories, and the numbers follow.
Proven Tips to Pull More
Set up correctly every rep
The deadlift is won or lost in the setup. Bar over mid-foot (1 inch from shins), hip-width stance, arms just outside legs, shoulders slightly in front of the bar, hips higher than knees but lower than shoulders, back flat with natural arch, lats engaged (pretend you are bending the bar around your legs). Every rep should start from this exact position — rushing the setup is the most common cause of deadlift failure and injury.
Engage your lats before pulling
The lats (latissimus dorsi) stabilise the bar path and keep the bar close to the body. Before initiating the pull, "protect your armpits" or "bend the bar around your legs" — these cues activate the lats. An unengaged lat allows the bar to drift forward, creating a longer moment arm and dramatically increasing difficulty. This single fix has added 10–20 kg to many lifters' deadlifts overnight.
Train the Romanian deadlift for hamstring strength
Hamstrings drive the initial pull off the floor and the lockout. If you are weak in the bottom third of the deadlift, hamstring development is likely the limiting factor. Add Romanian deadlifts (RDLs) to your programme — 3–4 sets of 6–10 reps at moderate weight, focusing on loading the hamstrings in the stretched position. RDL strength transfers directly to conventional deadlift performance.
Pull the slack out before the bar breaks the floor
A loaded barbell has slack in the plates before the plates actually lift. Taking the slack out involves applying force to the bar until you feel it become rigid before explosively driving through the floor. This ensures maximum force is applied from the moment the bar leaves the ground rather than being jerked from a relaxed position, which strains the lower back and is inefficient.
Consider sumo if conventional is limiting you
The sumo deadlift uses a wider stance and vertical torso, which suits lifters with shorter torsos, longer femurs, or naturally externally-rotating hips. Neither style is inherently superior — the best deadlift for you is the one that fits your anatomy. If you have plateaued conventionally, a training block emphasising sumo can expose weaknesses and may reveal that sumo suits you better.
Add pulling accessories
Heavy barbell rows, rack pulls, deficit deadlifts, and block pulls target different portions of the deadlift. Rack pulls (starting from knee height) train the lockout. Deficit deadlifts (standing on a plate) train the bottom portion. Block pulls are useful for overloading above a sticking point. Rotate these as main accessories every 4–6 weeks to address your weakest portion.
Do not deadlift to failure regularly
The deadlift generates more systemic fatigue than almost any other exercise. Training it to failure frequently destroys recovery and leads to regression. Most successful deadlift programming keeps reps well below failure on most sessions — even elite deadlifters rarely go to true failure in training. Use RPE 8–9 as your ceiling for most sessions and save all-out efforts for testing weeks.
Common Mistakes
Jerking the bar off the floor
Starting the pull explosively from a relaxed position transfers peak force directly to the lower back. Instead, take the slack out of the bar first — apply steady pressure until you feel the bar become rigid — then drive. The bar should accelerate as it leaves the floor, not jerk off it.
Rounding the lower back under load
Some upper-back rounding is tolerated by elite lifters, but lumbar flexion under a heavy load is a clear injury risk. Loss of bracing (intra-abdominal pressure) is the usual culprit. Lock in your brace before the bar moves and maintain it through lockout. If your lower back rounds, the weight is too heavy or your bracing is insufficient.
Hips shooting up too early
When the hips rise faster than the shoulders in the first few inches, the lift converts into a stiff-leg deadlift — hammering the lower back while bypassing the legs. Fix: think "chest and hips rise together" or push the floor away rather than pulling the bar up.
Bar drifting away from the body
Every centimetre the bar drifts forward multiplies the moment arm and increases the stress on your lower back exponentially. Drag the bar up your shins (wear long socks). Cue "lats down and back" to keep the bar glued to your body from floor to lockout.
Key Accessory Exercises
| Exercise | Benefit | Sets / Reps |
|---|---|---|
| Romanian Deadlift | Hamstring strength through full ROM | 3×8 |
| Rack Pull | Lockout strength, heavy loading | 3×3 |
| Deficit Deadlift | Strength off the floor | 3×4 |
| Barbell Row | Upper back strength for maintaining position | 3×8 |
| Farmer's Carry | Grip strength, core stability | 3×40m |
Programming Recommendations
Beginners — If you are in your first 6–12 months of lifting, any structured programme will produce rapid deadlift gains. Linear progression (adding 2.5–5 kg each session) works until it doesn't. StrongLifts 5×5, Starting Strength, and GZCLP all include the deadlift as a primary movement. Prioritise technique at every weight — do not chase numbers at the expense of form.
Intermediates — Once linear progression stalls, weekly or monthly progression models are appropriate. Run the deadlift as a primary movement once per week at 85–95% intensity (RPE 8–9 top set), paired with one lighter pull session using an accessory variation. Programmes like 5/3/1, Juggernaut Method, and Texas Method handle this well.
Frequency note — The deadlift is uniquely fatiguing compared to other compound lifts. Unlike the squat or bench press, which many lifters perform 2–3× per week, the deadlift recovers slower — once per week at high intensity is sufficient and often optimal for most people beyond the beginner stage. More frequency is not better if recovery is compromised.
Peaking — In the 3–4 weeks before a test or competition, reduce volume by 30–40% while maintaining intensity. This allows accumulated fatigue to dissipate and strength to express itself fully.
Where does your deadlift rank?
See how your 1RM compares to population standards by bodyweight and gender.
Frequently Asked Questions
How often should I deadlift?
Most lifters do well deadlifting 1–2 times per week. The deadlift is the most systemically fatiguing lift and does not need the same frequency as the squat or bench to improve. Once per week heavy plus one lighter pull session is sufficient for most intermediates. Beginners on programs like StrongLifts deadlift every B session (roughly 1.5× per week).
Should I use straps for deadlifts?
Straps are useful when your grip is the limiting factor rather than your pulling strength. For general strength training, train your grip without straps at lower weights and use straps for your heaviest sets. For powerlifting competition, straps are not permitted — you must train grip strength accordingly. For general fitness, straps are a practical tool for heavier work.
What is the Valsalva maneuver?
The Valsalva maneuver involves taking a deep breath into your abdomen and holding it throughout the lift. This creates intra-abdominal pressure that stabilises the spine and allows significantly heavier loads. Take your breath before breaking the bar from the floor and release after locking out. This technique is safe for healthy individuals training at high intensities.
Why is my lower back rounding during deadlifts?
Lower back rounding usually results from: starting with hips too low (squatting the weight rather than hip-hinging), hamstrings too tight to allow proper hip position, or weight too heavy for your current technique level. Fix: hinge from the hips into position, feel tension in your hamstrings before the pull, and reduce weight until you can maintain position consistently.
Related Guides
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