5 Supplemental Exercises to Develop a Stronger Deadlift:
1) Barbell Rows – You will need barbell rows for your upper back.
They are very effective for developing strength in the lats, traps, pecs and other muscle groups in the chest area. You can perform these with dumbbells or kettle bells.
These are great to develop power and speed while improving overall strength.
2) Dumbbell Row – You can use dumbbells for this exercise.
However, they are not recommended because it is difficult to keep them straight when using heavy weights. If you want to add weight, then you can use bands or chains instead.
You will have to experiment with different combinations of dumbbells and bands/chains depending on your own goals and abilities.
3) Kettle Bell Swing – This is one of the most popular supplementary exercises for deadlifters.
It is good to strengthen the lower back and glutes. Also, it helps improve balance and coordination during the lift.
4) Weighted Sit Ups – This exercise strengthens your core muscles which support your spine.
It improves posture and prevents injuries such as herniated disks or spondylolisthesis (a condition where a bone becomes compressed between two vertebrae).
5) Pull Ups – Deadlifts put a big strain on your back.
A lot of people strengthen their backs with machines at the gym. Instead, focus on using more natural exercises such as pull-ups or chin ups.
It is best to start off with assisted pull-ups to work on your technique and build up strength for the full exercise. Also, you can check out tutorials on the web to find out how to perform these exercises properly.
These are some of the best exercises you can do to increase your deadlift and overall strength. There are many other free barbell workouts to try out at your local gym or Crossfit box.
In addition, you can read blogs and articles online for good exercise ideas. Just make sure you prepare your body for the heavy lifting by taking a pre-workout supplement or eating a high-protein meal 1-2 hours before training. Power up!
I wish you good luck in increasing your deadlift. I hope you liked this article about 5 Supplemental Exercises to Develop a Stronger Deadlift.
Sources & references used in this article:
The Deadlift by P Ronai – ACSM’s Health & Fitness Journal, 2020 – journals.lww.com
An examination of muscle activation and power characteristics while performing the deadlift exercise with straight and hexagonal barbells by KD Camara, JW Coburn, DD Dunnick… – The Journal of …, 2016 – cdn.journals.lww.com
Acute Neuromuscular and Endocrine Responses to Two Different Compound Exercises: Squat vs. Deadlift by MJ Barnes, A Miller, D Reeve… – The Journal of Strength & …, 2019 – journals.lww.com
Supplemental exercises for core stability which utilize the concept of parametric oscillation in the hammer throw by K Murofushi, D Babbitt, K Ohta – Strength & Conditioning …, 2017 – cdn.journals.lww.com
Validity and reliability of the load-velocity relationship to predict the one-repetition maximum in deadlift by L Ruf, C Chéry, KL Taylor – The Journal of Strength & …, 2018 – journals.lww.com
Effects of supplement-timing and resistance exercise on skeletal muscle hypertrophy by PJ Cribb, A Hayes – Medicine & Science in Sports & Exercise, 2006 – vuir.vu.edu.au
5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength by J Wendler – 2011 – megawrzuta.pl
The health and performance benefits of the squat, deadlift by LD Vecchio, H Daewoud… – and bench press. MOJ …, 2018 – worldgymathletics.com