The deadlift is one of the most difficult and dangerous barbell exercises. Many athletes need to increase the weight of the barbell being lifted because they lack muscle gain or need to perform well in competition.
It is necessary
- - gym;
- - barbell;
- - pancakes;
- - belt;
- - belts;
- - skirting boards.
Instructions
Step 1
Perform this exercise with proper technique. Above all, keep your arms, legs, and back in the correct deadlift position. All parts of the body should rise and fall at the same time, without jerking. Keep your back straight and firm. Bring your shoulders back a little in the final trajectory of movement. Use harnesses and a weightlifting belt to protect yourself from injury.
Step 2
Increase the weight of the projectile from set to set. During the training itself, add 5-10 kg each approach. Of course, it all depends on your initial training. Try to still, if possible, increase the weight, while not overloading your back.
Step 3
Add pancakes to the barbell every week. This is the key to successful deadlift weight gain. Of course, it is impossible to do this all the time. Let's say you have increased your working weight by 5 kg in a week. After seven days, do the same. Do this until the weight is at its maximum. Then start all over again, increasing the original figure by 10 kg. Such a cycle will be a pyramid.
Step 4
Do deadlifts from the plinths. This is an effective complementary exercise for increasing weight on the apparatus. Plinths are low pedestals on which the rod is placed. Add 30-40 kg to your maximum weight and train with it, doing deadlifts from the pedestals. The number of approaches and times is at least 5-6. This exercise will allow you to storm more serious weights in the future.
Step 5
Hold the barbell in a static position. Make a shell no more than 50-70 kg. Take it in your hands with a wide grip and put your legs wide. Lean your back slightly back. Hold the barbell in your hands until your wrists open themselves and it falls to the floor. This exercise is great for strengthening the wrists, forearm and back. All this will set the stage for an increase in deadlift weight.
