Have you been working hard to increase your deadlift but haven’t seen the results you were hoping for? You’re not alone. Many people struggle to increase their deadlift weight.
In this blog post, we will explore some of the most common reasons why is my deadlift not increasing and provide tips on how to fix it.
By understanding the causes of your plateau and making the necessary changes, you can finally start seeing progress in this challenging lift. Let’s get started!
You’re attempting to grab and tear it.
One of the most common mistakes people make when trying to increase their deadlift is using too much grip strength.
They try to grab the bar as hard as they can and “tear” it off the ground. This puts unnecessary stress on your forearm muscles and limits your ability to generate power from your legs and hips.
Instead of using brute force to pull the weight, it’s important to focus on engaging your core muscles and using proper form to drive the bar up. This will help you increase your deadlift weight while reducing the risk of injuries.
You are unable to remove the slack from the bar.
Another common reason why people struggle to increase their deadlift is that they are unable to remove the slack from the bar.
Slack occurs when your body doesn’t start moving at the same time as the bar, leaving extra space between your body and the weight. This limits your ability to generate power and complete more reps.
To address this issue, you should focus on keeping your back straight and driving through your legs rather than pulling with your arms.
You should also make sure that you’re using a lighter weight until you have fully mastered proper form.
Another common mistake people make is not using their lats properly when deadlifting.
Your latissimus dorsi (lats) are a large muscle group that runs down the sides of your back. They’re responsible for stabilizing your shoulders and helping you generate power when pulling weights.
However, many people don’t know how to properly engage their lats when deadlifting. As a result, they use too much lower back and leg strength, which can lead to injuries.
To fix this issue, you need to focus on contracting your lats as you pull the bar from the ground.
This will help stabilize your shoulders and enable you to generate more power from your legs and hips.
You don’t have faith in the system.
If you’re struggling to increase your deadlift weight, it’s possible that you simply don’t have faith in the system.
This could be because you aren’t seeing results as quickly as you’d like, or because you’re unsure of how much weight to start with.
At Lockout, you’re leaning back.
Finally, one of the most common mistakes people make when trying to increase their deadlift is that they are unable to lock out fully at the top of the lift.
This may be caused by leaning too far back as you near the finish line.
If this is happening to you, it’s important to focus on keeping your core engaged and maintaining a strong, upright posture throughout the movement.
By ensuring that you’re using proper form and technique at all times, you can finally start seeing results in your deadlift weight.
How to Get a Better Deadlift
Here are a few tips to help you break through your plateau and finally see progress in this challenging lift:
1. Place the bar in the middle.
When setting up for your deadlift, it’s important to make sure that the bar is placed in the middle of your feet. This will help you maintain a more balanced center of gravity and make it easier to generate power from your legs.
2. Use a mixed grip.
If you’re struggling to increase your deadlift weight, try using a mixed grip. This involves placing one hand over the bar and one hand under the bar.
Using a mixed grip will help you keep the bar more stable as you pull, which can lead to more reps and more weight lifted overall.
3. Focus on your form.
As we’ve mentioned before, proper form is essential for increasing your deadlift weight. Make sure that you’re keeping your back straight, engaging your core, and using your legs to drive the bar up.
4. Warm up properly.
Before attempting any heavy lifting, it’s important to warm up your muscles properly. This will help prevent injuries and ensure that your body is ready to handle the weight.
Why is my squat so much more powerful than my deadlift?
One of the main reasons why your squat may be more powerful than your deadlift is because of the different muscle groups involved in each movement.
The squat is a compound exercise that works your quads, hamstrings, glutes, and core muscles. The deadlift, on the other hand, is primarily a posterior chain exercise that targets your glutes, hamstrings, and lower back.
Another reason why your squat may be stronger than your deadlift is because of the range of motion.
The squat requires you to move through a greater range of motion than the deadlift, which can help increase muscle activation and power output.
F.A.Q why is my deadlift not increasing:
How can I increase my deadlift fast?
Start deadlifting more often and make it a priority in your workouts.
Szatmary suggests increasing your deadlift frequency to two times per week to begin with a standard deadlift and a variation, then gradually increasing to three times per week as your body adjusts to the increased training frequency.
Why is my deadlift so weak?
There are two basic causes for your deadlift weakness off the floor: (1) You lack efficient technique in the start position of the deadlift, or (2) the muscles responsible for generating power off the floor are undeveloped.
To apply remedies, you must first understand the source of the issue.
How much should I increase deadlift per week?
Deadlifts should be practised 1 to 3 times a week by both beginners and expert lifters.
If you’ve reached a strength plateau or want more technical practise, there’s a case to be made for deadlifting more regularly, but you should carefully regulate the intensity and volume of those exercises.
Do shrugs help deadlift?
No, shrugs don’t assist in deadlifts because the shoulders are never shrugged up while standing erect during deadlifts.
Shrugs do not address weak spots or technical concerns that individuals may have at various stages of the deadlift. As a result, individuals do not contribute substantially when they are under stress.
Although the deadlift can be a difficult lift to increase, there are many ways that you can start seeing progress.
By focusing on your form and taking some time to improve your strength, you should see an increase in your deadlift over time.
If you’re still struggling after following these tips, consider seeking out help from a personal trainer or coach who can assess your weaknesses and help you correct them.