Deadlift
Accessories
We've heavily focused on the barbell deadlift, covering its mechanics, execution, and how to evolve and adapt our technique to get the most out of this lift. Another essential way to support our deadlift is by incorporating accessory exercises into our routine. These accessories enhance mobility, balance, muscle growth, and strength in the relevant muscle groups and joints used primarily in the deadlift. Below is a selection of potential weighted accessories that can be used to support your deadlift.
Romanian Deadlifts (RDLs): A variation of the traditional deadlift, RDLs target your hamstrings more intensely. They can be performed with a barbell or dumbbells. Start with the same setup as a deadlift, but aim for straighter legs with a slight knee bend. Feel a stretch in your hamstrings as you descend. You might prefer starting from a standing position, lowering the barbell or dumbbells instead of lifting from the floor.
Hamstring Curls: Hamstring curls effectively target and strengthen the hamstrings. Use a lying hamstring curl machine if available. Ensure the machine is correctly positioned for your body with your heel under the extension. Perform the exercise at a controlled tempo, especially on the eccentric (lowering) phase. You can alternate legs or work both simultaneously.
Hip Abductor Machine: This machine targets the outer thigh muscles (glutes), aiding in strength, stability, and flexibility. Position your legs against the outer thigh pads and open your legs outward in a controlled manner for each repetition.
Lat Pull Downs: Using a wide grip attachment, position your hands to target the lats. Pull the bar down towards your chest in a full range of motion. Maintain a controlled tempo to maximise benefits. Avoid pulling the bar behind your neck and refrain from leaning backwards, as this reduces the effectiveness of targeting the lats.
Bent Over Row (Dumbbell Row): This exercise targets the large back muscles. With a barbell, start in a standing position using an overhand grip. Lean forward with a neutral spine and a slight knee bend, then row the bar into your chest at a controlled tempo. Avoid rushing or shorting the range of motion. If using a dumbbell, place one arm on a wall or bench for support and row the dumbbell towards your chest.
One-Armed Cable Row: Similar to the bent-over row, this exercise targets the same muscle groups. Use a cable machine and an appropriate grip. Maintain an upright position and bring your arm into your side with each rep.
Back Extension: Also known as a 45-degree back extension or hyper-extension, this exercise strengthens the lower back muscles, promoting posture and stability. Perform reps with a neutral spine at a controlled pace. Adding weight can increase the challenge.
Pull-Ups: Wide grip pull-ups are excellent for developing a strong back, especially the lats. Aim to bring your body above the bar to complete a rep. If this is challenging, use an assisted pull-up machine. For added difficulty, attach weights. This exercise also improves grip strength.
Farmers Walks: Simply carry weights (dumbbells or kettlebells) from point A to point B. A prowler track is ideal for this exercise. Farmers walks enhance endurance, forearm strength, and grip by requiring you to hold weights for a prolonged period.
Incorporating these accessory exercises into your routine will support your deadlift performance and overall strength development.
Mobility for Deadlifts
Alongside perfecting our deadlift technique, it's equally important to address mobility factors. Enhancing mobility not only aids in executing the deadlift effectively but also contributes to injury prevention and overall performance. Incorporating mobility-focused exercises into our routine alongside deadlift accessories is essential for achieving optimal results and ensuring long-term progress. Below is a selection of mobility movements that can complement and enhance our deadlift.
Resistance Bands
Resistance Band Deadlifts: Place a resistance band around your thighs, just above your knees, then proceed to do bodyweight deadlifts. The band provides resistance, activating the outer thigh (hip abductors) and the glutes, which can help maintain proper form and prevent knee valgus, where the knees cave inward during the lift.
Banded Clamshells: Lie on your side with a resistance band just above your knees. Open your top leg outward while maintaining the position. For example, if your right leg is on the floor, open your left leg. This exercise strengthens the glutes and improves hip stability. Perform each repetition in a controlled manner and ensure an even number of repetitions on each side.
Banded Glute Bridge: Lie on your back and place a resistance band just above your knees. Lift your hips off the ground into a bridge position, squeezing your glutes at the top. The resistance band aids in activating the glutes, contributing to their strengthening and supporting the deadlift.
Dynamic Movements
Dynamic movements involve continuous motion through a range of movements, which can be beneficial for preparing and supporting our deadlift. Here are some examples of dynamic movements you can try:
Leg Swings: This exercise is excellent for warming up and stretching the hip muscles. Place one hand on a stable surface, like a wall or the barbell in the rack, and swing each leg back and forth several times.
Hip Circles: Stand with your feet hip-width apart, place your hands on your hips, and circle your hips in a clockwise direction for several repetitions, then repeat in an anti-clockwise direction.
Empty Barbell Deadlift: Warming up with the movement at a lighter intensity is a great way to prepare for heavier lifts. Performing reps with an empty bar is an ideal warm-up, allowing you to refine your technique and assess how your body feels on the day.
Static Movements
Static movements are about holding still without significant movement. They have benefits for strengthening, balance, and flexibility, complementing the dynamic movements in your warm-up routine.
Child's Pose: Kneel with your shins on the ground, then lean forward, resting your forehead on the ground and extending your arms in front of you. This pose stretches and relaxes the back, hips, and thighs.
Cobra Pose: Lie on your stomach with your thighs and shins on the ground and your feet stretched out. With your palms on the ground, lift your head, chest, and stomach into a cobra shape and hold for a short while. This pose strengthens the back muscles, stretches the spine, and improves posture.
Deadlift Hold: Holding the bottom position of a deadlift can be very beneficial. Perform a bodyweight deadlift but hold the bottom position for a short while. This strengthens the leg muscles, increases mobility, flexibility, and endurance, and improves balance for the deadlift. You can also use this time to focus on maintaining a neutral spine and proper hip alignment.
There is a broad arsenal of weighted and mobility exercises that exist to support your deadlift. The above list is not definitive but provides guidance on supporting movements you can implement into a workout program alongside your compound lift (the barbell deadlift). By incorporating these mobility exercises, you can enhance your deadlift performance, prevent injuries, and ensure long-term progress.