Best Exercises to Improve Your Deadlift
When it comes to improving performance in the conventional deadlift and sumo deadlift, there are several assistance exercises that can be beneficial. Here are five important assistance exercises for each deadlift variation:
Conventional Deadlift:
- Romanian Deadlift (RDL): This exercise targets the posterior chain, particularly the hamstrings and glutes. It helps strengthen the hip hinge movement pattern, improves hip extension, and enhances overall deadlift strength.
- Deficit Deadlift: Performing deadlifts from an elevated platform, such as standing on plates, increases the range of motion. This exercise challenges the lifter to maintain proper form and strengthens the initial drive off the floor.
- Barbell Hip Thrust: The hip thrust primarily targets the glutes and hamstrings, promoting powerful hip extension. Strong glutes are crucial for explosive deadlift lockouts and overall posterior chain strength.
- Farmer’s Walk: This exercise enhances grip strength, core stability, and overall body strength. Carrying heavy weights in each hand challenges the entire body, including the muscles used during deadlifts.
- Pull-ups/Chin-ups: Developing a strong upper back and grip strength is important for maintaining a stable and secure pulling position during deadlifts. Pull-ups and chin-ups target the lats, rhomboids, and other upper back muscles.
Sumo Deadlift:
- Sumo Stiff-Legged Deadlift: This variation specifically targets the muscles used in the sumo deadlift, including the adductors, quadriceps, and glutes. It helps reinforce the hip hinge movement pattern and strengthens the sumo deadlift positioning.
- Sumo Block Pull: Performing sumo deadlifts from blocks or elevated platforms focuses on the lockout portion of the lift. This exercise helps improve hip extension strength and reinforces a solid finish.
- Glute Bridge: The glute bridge activates the glutes, hamstrings, and core muscles, which are important for maintaining stability and generating power during the sumo deadlift. It also enhances hip thrusting mechanics.
- Band Pull-Aparts: This exercise targets the upper back, rear delts, and scapular retractors. Developing a strong upper back helps maintain proper posture and stability throughout the sumo deadlift movement.
- Sumo Goblet Squat: The goblet squat reinforces the sumo stance and helps improve hip and groin mobility. It targets the quads, glutes, and adductors while encouraging an upright torso position.
Remember, the selection of assistance exercises may vary depending on individual strengths, weaknesses, and training goals. It’s beneficial to work with a knowledgeable coach or trainer who can assess your specific needs and design a well-rounded program to support your deadlift training.