To avoid the danger of willful misunderstanding or misinterpretation, this post works on the assumption that you are at least vaguely competent at the deadlift as a movement. Of course if you’ve never done it before you can still improve your capacity for it - but gaining a basic grasp of the movement will be the most effective thing you can do.
The reality is that for many of us the best way to improve a specific skill, movement or action is through repeated purposeful (and hopefully perfect) practice. However, as we know through our understanding of concepts like General Adaptation Principle/General Adaptation Syndrome (GAP/GAS) that there are diminishing returns when it comes to pushing the envelope of the exact same movement repeatedly. This is especially true of movements that allow us to move the greatest loads, as these are particularly fatiguing to move to the musculoskeletal system and also the nervous system, potentially also leading to lower back injury. In this instance one action we can take, certainly within a conjugate/concurrent framework is the use of speedwork and working in let's say the 40-80% range. Depending on the wave and periods of training and proximity to competition etc.
However, assuming this is either ongoing or not something that you are interested in undertaking, and your deadlift has stalled (or you are working around an injury that prevents direct heavy deadlift training) then it's worth considering how we can continue to build the deadlift without actually deadlifting. In the same way we analyse every lift it's important to consider the usual triangle we use to understand the reasons why a lift might be missed at maximal weights. This is also true of the deadlift. The triangle, or pyramid, is as follows:
So, within this framework let's first consider the mental side of the triangle. The ability to strain through maximal lifts both physically and mentally can be taught, learned and improved through the use of the Maximal Effort method. Secondly, the technical proficiency of the lift can be improved through Speed work. However, as discussed initially we are working on the assumption that our deadlift is at least some way on the road to being technically proficient, or at least there does not currently exist a need to improve its proficiency. This leaves the major thing we need to consider when looking to build the deadlift without actually deadlifting is the strengthening and development of movements that mimic the deadlift and the musculature that facilitates its successful performance.
Mechanically similar movements:
There are two ways to approach this premise. Firstly the one that is perhaps somewhat disingenuous considering the title of the article. Of Course, we can choose movements that are very mechanically similar to the deadlift and complete these on a rotation. These would include Alternative stance deadlifts, Deficit Deadlifts, Block Pulls, Rack Pulls, RDLs & Stiff legs/Vert pulls and to a lesser extent Trap Bar Pulls. However, while these will all be effective for improving deadlift strength and performance - arguably they are all technically still deadlifts. So for the sake of the article lets disregard them and focus on some other movements.
Speciality Bar Good Mornings -
The Good morning has gotten a bit of a bad wrap with the ‘optimal’ crowd in recent years and in terms of purely muscle building there may be some validity to this point of view. It can also be a very awkward movement when performed with a straight bar.
However, when it comes to building the movement and musculature needed to perform the deadlift there isn’t much that comes close to the Good Morning, performed for any of the following bars: The Giant Cambered (Bully) Car, the more common rackable Cambered Bar, The Safety Squat Bar (SSB) and its variations such as the SS Yoke Bar. Worst case even the Bow Bar (or Buffalo/Duffalo) is preferable to the straight bar for performing this movement. The GM can be performed either with or without an eccentric portion of the lift. If performed without an eccentric the lift will typically start on pins, out of chains or off blocks before being quickly returned to them after the rep is finished.
The Good Morning however ideally should not be performed for Maximal singles. Instead usually it will be performed at higher loads for sets of 5 or at very low loads for high reps, perhaps even with just a band for resistance.
Close Stance (or wide if a sumo puller) Low Box Squats -
One of the best movements for creating specific lower body strength is the Deadlift stance box squat either for 3-5’s or higher reps. Building strength through the whole deadlift ROM while challenging the body in a different way is exactly the goal of this article and program. A Bar like the SSB will also put a massive amount of challenge on the upper back.
Leg Press -
Andy Bolton was a huge proponent of the leg press as a deadlift builder and Eddie Hall famously likened the deadlift to leg pressing the world away from you. Similar to the box squat it allows you to train the lower body movement for the deadlift with lower fatigue and greater frequency in a way that also generally is kinder to the lower back as well as helping cue this concept. Sets of 8-20 are best for this.
Reverse Hyperextensions -
Discussion of the posterior chain, deadlift and conjugate/concurrent system would not be complete without discussion of the reverse hyper. I have discussed this at length before. There are many ways to program but one example is for rehab, you can use 3–4 sets of 12–15 reps. For strength, you can use 3 sets of 6–8 reps.
Heavy Kettlebell Swings -
One of the greatest Multi-ply powerlifters of all time Donnie Thompson was an enormous proponent of kettlebell swings. They are great for building the posterior change and also helping to cue the loads of the hips and hamstrings in the deadlift. They can be loaded heavy for 5-12 reps or light for absolutely fucking hundreds a day.
Front Squats -
There are few better exercises for improving the strength of the anterior lower body musculature than the front squat. The quads and abs which are both essential to a big deadlift are worked incredibly hard. The issue for many people is that their upper back and mobility are limiting factors in the front squat. One alternative then is to pause them with a cross grip for sets of 2-5 to really focus on this issue. Potentially even in the smith machine to avoid the upper back failing before the abs and quads.
Zercher Squats -
I have included these last because while some people swear by them in general I find them awkward and unpleasant and have found that when they are programmed for clients over the last 10+ years the amount of program adherence falls. Obviously they have basically all the same benefits as the Front Squat with additional upper back involvement and fewer mobility requirements and if you can tolerate them physically and emotionally or have a Zercher harness they might be a great movement for you. Ideally 3-5 reps seems to be best for building strength with them.
Additional movements that have been suggested also include the Plyo-Swing, although I haven’t included this because I have literally only ever seen one of these in 3 gyms I have ever stepped foot in. If you’re looking for any additional movements you think haven’t been included look before in the ‘Strengthening the musculature’ section. Thins like box jumps could also go here but both plyometrics and the olympic lifts (technically box jumps aren't plyometrics but you know what I fucking mean) are both things I won't recommend as essential etc to an individual who has no training background with them.
Strengthening the Musculature:
While training movements that are similar to the deadlift is important when looking to build it, it may also be the case that there is specific weak, lagging or injured musculature that needs to be addressed individually as its holding back the rest of the chain or system. The most common muscle that most people are lacking in terms of size or strength is typically the Hamstrings, although in each individual's case it could be the lower or upper back, glutes, abdominals or even something more surprising like the smaller muscles of the hips or even calves. Here's a non-exhaustive but fairly complete list of specific or special exercises to target the musculature that ought to be developed to improve the deadlift:
Standing Leg Curls -
The hamstrings are a muscle that cross both the knee and the hip and serve a function in both Hip Extension and Knee Flexion. Many of the complex exercises and deadlift variations that we might undertake primarily train the hamstrings for their role as Hip Extensors (eg. RDLs) but is also essential to train them in knee flexion also. Seated and Lying leg curls are great and have their own pros and cons. Standing leg curls typically place the participant in the position that most mimics the deadlift positioning and are an essential movement. Leg Curl variations can be performed for heavy 8-12s or banded for very high reps to improve both muscular endurance, tendon and ligament strength and injury rehab/prehab.
Nordic Hamstring Curls and Glute Ham Raises -
While not the same, I am grouping them together for the sake of not making this article far too long. Between these two exercises there are few better for both Hamstring and posterior chain development but also fundamentally building the posterior chain musculature needed for a big deadlift and especially for the strength that many lack through the most difficult parts of the movement. Generally performed for fewer reps because of how challenging they are for most beginner and intermediate lifters. Becoming very strong on these movements almost guarantees success in the deadlift. THe GHR also has the benefit of being able to do a solid sit up/ab variation on it.
Traditional Back Extensions and also Variations such as the Back Extensions deadlift -
With appropriate technique on these movements there are few that suitable isolate and challenge both the lower back musculature and glutes as effective (other than perhaps reverse hypers). The need for a strong and healthy lower back for the deadlift is obvious and apparent and many are afraid to train the muscle directly for fear of injury. Avoiding excessive hyperextension when performing higher reps is a great tip for this as well as rounding the upper back and focussing of glute activation is another. Either loaded for heavier sets of 5-10 or banded for higher reps these are great for developing the posterior chain.
Standing Banded Abs, Abs Wheel Rollouts & The RKC plank -
I hate the use of the word core so let's call them abdominals in this instance. The standing banded ab crunch is excellent both as a warm up movement and loaded with a heavier band for direct Ab training. It trains the abs in a standing position as they would need to be engaged during both heavy squats and deadlifts. This is a great tutorial: HERE & HERE.
The RKC plank takes everything you think you know about an otherwise fairly so-so and overused exercise and turns it on its head creating massive status abdominal and lower back strength as well as teaching strong breathing and bracing. A great example of how to perform it is HERE.
Finally the Ab Wheel not only is excellent for training the abs and lower back directly it also can be scaled effectively for most levels and has a surprisingly effective eccentric load on the lats and upper back mimicking a reverse pull up.
All Heavy Rowing for the Upper Back -
Many of the best deadlifts of all time also implemented a fairly un-strict form of barbell row with very heavy weights. Ed Coan is a great example of this. These are great but not everyone's cup of tea. Alternatively getting brutally strong at chest supported variations is great for those nursing lower back issues. Adding static holds to the end of sets or doing high rep banded rows while standing with a static hold to finish is also excellent practice. Done for sets of 5-8 on heavy rows and 10-20 with bands plus status holds.
Additionally the Russian Leg Curl and Inverse Curl that can be performed with the specialist Westside Barbell machines are excellent for developing the hamstrings in both positions however so few gyms have them - as with the plyo-swing that I have not added them here but instead as this footnote.
Surprisingly effective movements, that are low effort but high yield:
Of course there are also some very sneaky movements we can incorporate that are not particularly fatiguing but serve as real bang for your buck boulders of either smaller muscle or for rehabbing issues that may be holding your deadlift back.
Seated Leg Lifts -
Both for the health of one's hip flexors and their strength the seated leg lift (with ot without Adduction and Abduction) is an incredible movement for improving one's lower body lifts and strength without being particularly fatiguing and can be used either as a warm up, prehab/rehab movement or programmed as part of lower body days. Here are some great examples of how to perform:
Banded Straight Arm Lat Pulldowns -
Keeping the lats packed and tight in the deadlift is essential whether you pull with a straight, flat or rounded upper back. A great exercise for building strength here and cueing this movement is the straight arm lat pulldown with bands. Ideally with a status hold too for good measure. Here's a great example.
Calf Raises -
The calves play a very significant role in stabilising both the ankle and to some extent the knee. Without strong calves transferring power through oneself into the floor and the barbell is exponentially harder. Both Eddie Hall and especially Benedikt Magnusson had absolutely enormous and monstrous calves that allowed them to facilitate huge deadlifts.
Closing thoughts for now:
You may notice the absence of some classic movements here like a face pull. Face pulls are great but doing 100 banded face pulls isn't going to create the sort of stimulus that will allow you to develop an upper back that is capable of pulling and controlling 800lbs+.
On the whole many people who are looking to build their deadlift pull with too high frequency, too heavy and without addressing their specific weak points in the lift. Hopefully this has provided an alternative approach and some solutions to these problems.
Next time we will put all of this together in terms of programming - both within a conjugate/concurrent framework and as a deadlift only block or for someone running a more traditional block periodisation model.
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