Strength & Power · Intermediate · 4 min read
How to Increase Your Deadlift
The deadlift is the lift where most people can move the most weight — and where small technical leaks cost the most kilograms. Progress comes from a tighter start, a stronger posterior chain, a grip that does not quit, and far less maximal pulling than most lifters think.
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Nail the start position
- Stand with the bar over the middle of your foot.
- Hinge down and grip the bar just outside your legs.
- Bring your shins to the bar without moving it.
- Squeeze your chest up and pull your shoulders slightly back.
- Brace and pull the slack out — the bar clicks against the plates before it moves.
- Push the floor away with your legs and stand tall, bar dragging up your thighs.
The most common mistake is yanking the bar from a loose position. That jerk throws your back out of position before the plates even leave the floor. Taking the slack out first makes heavy pulls smoother, faster and safer. See deadlift form for the full technique.
Fix where the bar slows
- Will not leave the floorLeg drive and start positionDeficit deadlifts, paused deadlifts just off the floor, front squats.
- Slows at the kneesHamstrings and hip hingeRomanian deadlifts, paused deadlifts at the knee.
- Stalls near lockoutGlutes and upper backHip thrusts, rack pulls, heavy rows.
- Back rounds as it breaks the floorBracing and upper backLighter paused pulls, breathing and bracing work.
- Grip opensGrip strengthHolds, carries, double-overhand warm-ups.
Use one variation for a block of six to eight weeks, not a new one every session. The variation should look like your deadlift, just harder in the position you fail.
Build the posterior chain
The deadlift is driven by the glutes, hamstrings, quads and back muscles working together. Accessories that make them stronger carry straight over:
- Romanian deadlifts: the best hamstring and hinge builder — see Romanian deadlift form.
- Hip thrusts and back extensions: glute strength for a stronger lockout.
- Rows and pulldowns: an upper back that holds position under a heavy bar.
- Front squats or leg press: leg drive off the floor.
Two or three of these a week, for 3 sets of 6 to 12 reps, builds the base far more reliably than more heavy deadlifts.
Grip matters
Many deadlifts fail in the hands, not the hips. If yours opens before your body gives up, train it directly — grip strength has the full plan.
| Double overhand plus straps | Mixed grip or hook grip | |
|---|---|---|
| When to use | Lighter sets, accessories, volume | Heavy top sets |
| Why | Trains the back without grip limiting | Stops the bar rolling out of your hands |
| Downside | Straps are not allowed in competition | Mixed grip loads the arms unevenly; hook grip hurts at first |
Warm up double overhand for as long as you can hold on, use chalk if your gym allows it, and add farmer carries or heavy holds twice a week. Straps are not cheating — they let you train your back hard even on days your grip is the weak link.
How often to pull heavy
Heavy deadlifts are extremely fatiguing. Most lifters progress better with less maximal pulling, not more:
- MonHeavy pullWork up to 1 to 3 sets of 3 to 5 at RPE 8
- TueUpper
- WedRest
- ThuLowerSquat, then Romanian deadlift 3 × 8
- FriUpper
- SatRest
- SunRest
Add small jumps — 2.5 to 5 kg — when the heavy sets move with good speed and position. Take a deload week every six to eight weeks, and test a new max at the end of a block rather than every week. Bracing is the backbone of a heavy pull; learn it in breathing and bracing.
- Set up identically every rep and pull the slack out before the bar moves.
- Train your weak position with one deadlift variation per block.
- Build hamstrings, glutes and upper back with RDLs, hip thrusts and rows.
- Train grip directly and use straps for volume work.
- Pull heavy once a week, add a lighter hinge day, and deload regularly.
Frequently asked questions
How often should I deadlift?
One heavy deadlift day a week plus one lighter hinge variation is enough for most lifters. Very advanced lifters may specialise, but more maximal pulling rarely helps.
Are straps cheating?
No. Straps let you train your back and hips when grip would limit the set. If you compete, still practise your competition grip on heavy sets.
Why does my back round when I deadlift?
Common causes are poor bracing, starting with the hips too low or too high, a weak upper back, or simply too much weight. Reduce the load and rebuild the position with paused pulls.
Conventional or sumo — which lifts more?
It depends on your build. Long arms and a strong back often favour conventional; long legs and good hip mobility often favour sumo. Try both for a few weeks and compare.
Should I touch and go or reset each rep?
Resetting each rep builds a stronger start and is better for technique. Touch-and-go is fine for lighter volume work, as long as you do not bounce the plates.
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This guide is general educational information, not medical advice. Train within your ability and consult a qualified professional before starting a new program if you have an injury or health condition.