How to Increase Your Deadlift

By: Logan Thomas

The deadlift is a total body movement that should be a kingpin to any workout program. Over the past 6 months I have managed to put 160 pounds on my deadlift. I do not believe there is a magic exercise that will increase your deadlift but below are some of the accessory movements that I used to increase my deadlift by 160lbs in 6 months.

During all of these accessories, you should focus on increasing your strength at them and adding more weight. If you get stronger in these movements then your deadlift will go up.

Heavy Barbell Rows

  • Purpose: Improves upper back strength and core bracing ability.

  • Programming: Build up to a heavy set of 5 reps or 3 reps then do a 3x5 @ 70-80%. The top set should be somewhere around 55-65% of your max deadlift. These should be done once a week.

Heavy DB Rows

  • Purpose: DB rows have the same benefit as heavy barbell rows, but I like the unilateral loading and rotational element of the DB row. The unilateral element allows you to reduce strength imbalances.

  • Programming: Heavy 3x10. If you are looking for more hypertrophy do a drop down set of 20 reps at a lighter weight after your last set of 10 reps. These should be done once or twice a week.

Barbell Hip Thrust

  • Purpose: Improves glute and hamstring power. Improving glute strength improves every part of your deadlift. Your deadlift will go up relative to your hip thrust in my experience. Over the past 6 months I could deadlift what I could do 5 good reps with on hip thrust.

  • Programming: Build up to a heavy set of 5 reps then back down and do a 3x5 @ 70%. The top set of 5 should be close to or above your max deadlift.

Heavy Leg Press in Deadlift Stance

  • Purpose: Improves leg strength and off the floor power. This is one of the best exercises I have found to improve off the floor power. The bottom of a deadlift is a push, not a pull. Doing extremely heavy leg press in your deadlift stance teaches you to push the floor. The range of motion should mimic how much knee flexion you have in the bottom of the deadlift.

  • Programming: Do these once a week or once every two weeks. These are to be done extremely heavy, so they are very taxing. Build up to a heavy set of 5 reps then back down and do a 3x8 at 70%. These should be done at 1.5 – 2 times your max deadlift. Be careful on these and set the spotters correctly.

Deficit Deadlift

  • Purpose: Improves off the floor strength. Deficit deadlifts also increase lockout strength since you have to pull the bar farther than usual which makes it harder to lockout.

  • Programming: Do these once a week after you deadlift. Do 3-4 sets of 2-4 reps at 65% to 75% of your max deadlift.

Front Squat

  • Purpose: The front squat is an overlooked way to increase your deadlift. The front squat improves quad strength for power off the floor. It also improves upper back strength and core stability.

  • Programming: Do these as the main movement or an accessory movement on your squat day. Build to a heavy 3 rep then do 3x3 @ 80%.

Barbell Shrugs

  • Purpose: Increases trap and upper back strength

  • Programming: Build to a heavy 3x8-10 @ 65-75% of max deadlift.

Jumping

  • Purpose: Improves explosiveness. Jumping increases overall athleticism and lower body power.

  • Programming: Once or twice a week do 3x3 of some sort of box jump. Some favorites are box jumps, depth jumps, seated box jumps, and lateral box jumps. Do these before you deadlift or squat and your CNS will be primed to handle heavy loads.