What Your Deadlift To Squat Ratio Can Tell You About Your Olympic Lifts:
Deadlifts are your primary lift. They require strength, power, speed and coordination. When you perform them correctly they build all these qualities. However, it’s not just about how many reps you do; it’s also about how much weight you can lift at one time. If you want to improve your deadlift, then you need to focus on increasing the amount of weight you can lift.
The best way to increase the amount of weight you can lift is by training with heavier weights. The problem is that most lifters don’t train their deadlifts enough or they neglect them completely. That’s why there are so few successful strongman competitors who use heavy weights for their deadlifts.
It’s very common for lifters to only train their deadlifts once per week. They may even skip doing any other exercises during those two sessions. The reason behind this is because they think that if they only do their deadlifts twice per week, then they’ll get stronger. Unfortunately, this isn’t true.
Training your deadlift twice per week will make you weaker than when you train it once per week.
Because it decreases the frequency of practice and it also decreases the volume.
The most common mistake that lifters make when training their deadlifts is using too much volume for their deadlifts. This is a huge mistake because your nervous system can’t recover from such a demanding lift in such a short period of time. Using too much volume is one of the main reasons why people get weaker in the gym.
If you want to build a strong foundation for your deadlifts then focus on performing just one heavy set of five reps every week. This will put less pressure on the nervous system because there is more time for recovery. If you’re an advanced lifter who has been training your deadlifts for at least three years, then try training it twice per week but use only one heavy set of five reps in each session.
Always leave a rep or two in the tank. Never train to failure. Training to failure is one of the main reasons why you get weaker in the gym. It puts unnecessary stress on the central nervous system and it can cause overtraining if this is your primary form of training. You may increase the amount of weight that you lift but overtraining will make you weaker in the long run.
You’re much better off prioritizing recovery than training to failure all the time. I know it’s tempting to try and push your body to the limit, but this will only hinder your gains in the long run.
One of the best ways to increase the amount of weight that you can lift is by building a stronger core. The stronger your core is, the less your body will be susceptible to injury and the easier it will be for you to stay stable when lifting heavy weights. If you’re currently experiencing back pain while training your deadlifts, then one of the best things that you can do is start performing more ab work and exercises that target the core.
For example, if you do a heavy squat workout then make sure to perform an extra ab workout (where you really focus on tightening your abs) when you’re done with your squats. This will help improve your form and technique for the deadlift. Always pay attention to your body. If you start feeling pain or if you feel a burning sensation in your back then it means that you’re doing too much.
These are just some of the things that you can do to help strengthen your core muscles so that your back is better protected when training your deadlifts.
Deadlifts are an amazing exercise to build serious amounts of strength and they also have many other benefits. However, there are many different variations of this exercise that can be used to target specific muscle groups. If you want to focus more on your glutes and hamstrings, then the best choice for you would be the stiff leg deadlift.
If you want to focus more on your spinal erectors, then the good morning would be a better option for you. And finally, if you want to focus more on your quads and core, then the Trapbar Deadlift would be the best choice for you.
I suggest that you pick one of these exercises and focus on it for at least 6-12 weeks consistently. After a few weeks, you should really start to feel the effects of this exercise on your body. Always make sure to warm up properly before starting any workout though.
Thank you so much for taking the time to read this article! I hope you learned something new and that you’ll use this information to improve your strength and performance in and out of the gym.
Just remember, consistency and discipline is key.
Sources & references used in this article:
RPE and velocity relationships for the back squat, bench press, and deadlift in powerlifters by ER Helms, A Storey, MR Cross… – The Journal of …, 2017 – cdn.journals.lww.com
Considering body mass differences, who are the world’s strongest women? by PM Vanderburgh, C Dooman – Medicine and science in sports and …, 2000 – Citeseer
Narrative review of injuries in powerlifting with special reference to their association to the squat, bench press and deadlift by …, L Berglund, U Aasa – BMJ open sport & exercise …, 2018 – bmjopensem.bmj.com
The strength and conditioning practices of strongman competitors by PW Winwood, JWL Keogh… – The Journal of Strength & …, 2011 – journals.lww.com
CrossFit: Remember What You Have Learned; Apply What You Know. by N Mullins – Journal of Exercise Physiology Online, 2015 – researchgate.net
Strong Enough? by M Rippetoe – 2007 – library.crossfit.com
Analysis of USA powerlifting federation data from January 1, 2012–June 11, 2016 by R Ball, D Weidman – The Journal of Strength & Conditioning …, 2018 – cdn.journals.lww.com
FOOTBALL: Five steps to increasing the effectiveness of your strength training program by C Poliquin – Strength & Conditioning Journal, 1988 – bodybuilding.dk
by Nick Tumminello| 12/28/18 by WYA Doing – t-nation.com