The deadlift is one of the most fundamental Strength training exercises, engaging multiple muscle groups and building total-body strength. Whether you’re new to lifting or a seasoned lifter looking to increase your deadlift weight, doing so safely is essential for both progress and injury prevention.
In this blog, we’ll cover everything you need to know to improve your deadlift and add more weight to your lifts without compromising your form or safety.
Understanding the Deadlift
The deadlift is a compound movement that primarily works the hamstrings, glutes, lower back, and core. It also activates muscles in the upper back, traps, and forearms as you lift the weight.
By strengthening these muscle groups, the deadlift helps you build overall strength and power, benefiting not only your fitness but also your performance in other physical activities.
However, to improve your deadlift and progressively add weight, you need to understand the proper technique, factors affecting your lift, and how to train safely.
How to Safely Add More Weight to Your Deadlift
To improve your deadlift and safely add weight, it’s important to focus on a few key areas: technique, progression, and recovery. Here are some strategies to help you safely increase your deadlift weight over time:
1. Perfect Your Form
Before you even think about adding weight, ensure your form is flawless. Poor form increases your risk of injury and limits your ability to lift more weight. Here are the key points for maintaining proper form during a deadlift:
- Foot Position: Stand with your feet about hip-width apart, with your toes pointing slightly outward.
- Grip: Keep your hands just outside your knees. You can use either a double overhand grip or an alternate grip (one hand over, one hand under) as the weight increases.
- Back Position: Keep your back neutral, not rounded or excessively arched. The spine should remain straight, and your chest should be lifted.
- Hips and Knees: The hips should be lower than your shoulders but higher than your knees. Ensure your knees track in line with your toes as you lift.
2. Start With Your Bodyweight Deadlift
If you’re new to deadlifting or have been struggling with form, begin with your bodyweight deadlift. This variation allows you to focus on technique without the added pressure of a barbell. It helps you establish the movement pattern and ensures that your muscles are properly activated before you add external weight.
3. Increase Weight Gradually
One of the most common mistakes lifters make is adding too much weight too soon. It’s crucial to progress gradually. Here’s a general guide on how to safely increase the weight you lift:
- Start Light: Begin with lighter weights that allow you to maintain perfect form.
- Increase by Small Increments: Aim to increase the weight by 2.5–5 kg per session or week, depending on your progress. This gradual increase reduces the risk of overloading your muscles too quickly.
- Listen to Your Body: If you feel discomfort or strain beyond normal muscle fatigue, reduce the weight and assess your form.
4. Deadlift by Bodyweight: A Benchmark
A good milestone to aim for in your training is deadlifting your body weight. If you’re a beginner, lifting your bodyweight is a significant accomplishment. As you progress, lifting 1.5 to 2 times your bodyweight can be a realistic goal, depending on your training and experience level.
5. Train Accessory Muscles
Building strength in the muscles that assist the deadlift can help you lift more weight. Incorporate exercises that target your hamstrings, Glutes, lower back, and core. These muscle groups play a crucial role in the deadlift, and strengthening them will improve your overall performance.
- Romanian Deadlifts: Great for targeting the hamstrings and glutes.
- Hip Thrusts: Effective for building glute strength.
- Back Extensions: Help strengthen the lower back and spinal erectors.
- Planks and Russian Twists: Strengthen your core, which plays a vital role in maintaining proper posture during the lift.
6. Use the Right Deadlift Weights
Choosing the right weights for your training is crucial for improving your deadlift. Start with manageable weights that allow you to perform the movement correctly. As you progress, use a combination of lighter warm-up sets and heavier working sets. This allows you to build strength while minimizing the risk of fatigue or injury.
Common Deadlift Weight Mistakes to Avoid
While adding more weight to your deadlift, avoid these common mistakes:
- Lifting Too Quickly: Trying to lift heavier weights too soon can lead to improper form and injury. Gradually add weight to your lift, especially when aiming for personal bests.
- Rounding Your Back: A rounded back can lead to serious spinal injuries. Always maintain a neutral spine throughout the lift.
Overtraining: Overdoing deadlifts or other heavy lifts without proper recovery can lead to fatigue and burnout. Allow adequate time for recovery between sessions to avoid injury.
Deadlift Weight: How Much Should You Lift?
The answer to this question depends on various factors, including your experience, body type, and goals. However, there are general guidelines for determining how much weight you should be lifting based on your bodyweight and fitness level:
Conclusion
- Beginner: If you’re new to deadlifting, aim to lift a weight that is around 50%–75% of your bodyweight.
- Intermediate: If you’ve been deadlifting for several months, try lifting 1-1.5 times your bodyweight.
- Advanced: Advanced lifters can often deadlift 2 to 2.5 times their bodyweight, or more, depending on their strength training experience.
Improving your deadlift and adding more weight requires patience, consistency, and a focus on proper technique. Start by perfecting your form, gradually increase your weight, and train your accessory muscles to support your lifts.
Remember, every lifter progresses at their own pace, so listen to your body and celebrate every improvement along the way.
By following these tips and staying consistent with your training, you’ll be on your way to increasing your deadlift weight safely and effectively. Happy lifting!
FAQ’s
How often should I deadlift to increase weight?
Deadlifting 1-2 times per week is typically sufficient for most lifters. It’s essential to allow your muscles time to recover between sessions to avoid overtraining.
How much weight should I add to my deadlift each week?
It’s recommended to increase your deadlift weight by small increments of 2.5–5 kg per week, depending on your progress and how your body feels.
Should I deadlift every session?
No, deadlifts are taxing on the body. It’s best to incorporate them into your routine 1–2 times per week and include adequate rest in between.
Can bodyweight deadlifts help me increase my maximum weight?
Yes, bodyweight deadlifts help improve form and muscle engagement, which is essential for lifting heavier weights with a barbell. They’re an excellent starting point for beginners.
What is the proper deadlift weight for beginners?
For beginners, starting with 50% to 75% of your bodyweight is a good rule of thumb. Focus on perfecting your form before adding more weight.
