This article will teach you how to drastically improve your deadlift strength. If you’re a beginner, you can make a significant improvement to your one rep max (1RM).

I took my deadlift from a 225 pounds to 455 pounds in less than 18 months.

When I started to deadlift, I could barely lift a measly 185 pounds without falling forward.

I had a long, lanky frame and deadlifting felt very awkward.

But I stuck with it and eventually 185 pounds became 455 pounds:

Related: How to Keep Your Back From Rounding During Deadlift

My deadlift didn’t jump over night, it increased gradually over time.

I would show up to the gym, give my all and 185 pounds became 195 pounds, then 195 became 205, then 225 pounds, etc., etc.

I slowly built my strength until I was able to hoist a respectable 455 pound deadlift. My personal best at the time.

Not bad for a tall, lanky guy with no belt or straps, and who’s never touched steroids in his life.

I’m 6’3” and was about 215 pounds when I pulled 455 pounds, for people wondering.

Sure, a lot of dudes could deadlift 455 pounds, but they aren’t my height or as lean as I am.

I didn’t follow any special program. I just lifted deadlift once or twice a week and ate like a horse. My lifting program wasn’t particularly deadlift focused. It was a total body split that included a deadlifts on Back Days.

In this article I will explain everything I did to increase my deadlift by over 200 pounds.

How I Improved My Deadlift

The approach I took was simple: I performed a metric shit-ton of deadlifts consistently over an extended period of time.

Okay, maybe I’m over simplifying here, but that’s essentially what I did.

However, I log every workout so I’ll explain my approach in more detail below.

Before we get into that though, I want to let you know that I didn’t use anyone’s program. I just did what felt right.

When I first started deadlifting, I deadlifted an average two times a week. Sometimes it was one day, sometimes it was three. For simplicity’s sake, let’s say that I deadlifted twice a week.

I was hooked on deadlifting for the first 6 months, and would lift heavy every workout.

Eventually my strength gains began to slow. It was at this point I needed more recovery.

I still deadlifted twice a week, but one day was low reps with heavy weight and the other day was high reps with lower weight.

When I approached the 400 pound deadlift range I began deadlifting once every 5-7 days.

As time went on I also began incorporating deadlift variations to train my muscles in new ways.

And last, but not least, I trained a wide array of accessory exercises, to bolster my deadlift strength and balance my development.

How to Increase Your Max Deadlift

There are three things to keep in mind when training to increase your max deadlift:

• Train primarily for strength
• Perform deadlift variations with different grips and stances
• Perform accessory exercises to aid deadlift strength

I’d add another item for beginners, and that is to train frequently. Train as frequently as you can while still being able to lift progressively heavier weight each workout.

The ramp up time for beginners can be quite fast.

Train for Strength

Our goal is to get stronger so you obviously must train for strength.

That means the level of intensity needs to elicit an adaptation response in your neuromuscular system, to the effect that your muscle fibers contract HARD.

A few sets at the 85-100% one-rep max range is the appropriate amount of workout intensity.

Anything other than intense training will slow your progress. Unless, of course, you must lower the weight for a deload. Which will happen when you hit a wall.

De-load as needed, and try not to over do it with the reps on de-load days.

If you’re trying to build muscles and get stronger at the same time, my advice is to focus mainly on strength until you reach your goal, then train for muscle size. (However, you will naturally increase muscle size as your strength increases.)

What I mean by this is that if you train for hypertrophy, you’ll likely perform sets in the 4-10 rep range.

Doing high rep sets and you’ll burn out before you get to the heavy sets.

The high reps and higher volume may also increase the time it takes to recover between workouts. Keep that in mind if you find it hard to increase the weight.

Deadlift Workout for Strength

This deadlift workout follows simple linear regression methodology. Which means you increase the weight in small amounts every workout.

The workout routine looks like this:

1. Deadlift twice a week for six weeks straight (I like Mondays and Thursdays because it gives you at least 2 full days of rest between workouts).
2. The first workout is a heavy deadlift day, the second day is a lighter workout with more reps.
3. After six weeks of deadlifting take a week off from deadlifts.
4. After taking a week off from deadlifts, load up the bar and hit a new personal record.

I explain the workouts and my approach for progression below:

Heavy Deadlift Workout

Do heavier sets with less reps:

• Set 1: 135x 8 reps
• set 2: 225×5
• sets 3: 275×3
• Set 4: 315×2
• Set 5: 365×1
• Sets 6: 405×1
• Set 7: 425×1

Add 5-10 pounds each workout, for each set after the second.

So, add weight to sets 3-7. Next week’s heavy workout will look like this:

• Set 1: 135x 8 reps
• set 2: 225×5
• sets 3: 285x3
• Set 4: 325x2
• Set 5: 375x1
• Sets 6: 415x1
• Set 7: 435x1

If you stall out and can’t lift the final set, keep the same weight but increase the reps by 1 for each set after the second. Do only six sets.

• Set 1: 135x 8 reps
• set 2: 225×5
• sets 3: 285x4
• Set 4: 325x3
• Set 5: 375x2
• Sets 6: 415x2

Then the next week, perform the same weight/reps/sets as the workout were you failed to lift the 1 rep for the 7th set. This time you should nail it.

If not, do the heavy workout of six sets and add ANOTHER rep to sets 3-6. It is OK to reset for each rep heavy rep, in fact you should!

Then, next week, try the 7th set again. Repeat this process as much as necessary until you increase the weight.

You will inevitable hit a plateau where your strength gains start to slow and it will take longer to make progress. In this case you can buy some fractional weight plates to slowly but surely make progress.

Deadlift ‘Light’ Workout Day

To give you an idea of how many sets and reps you should do, I recommend the following.

• Set 1: 135 lbs x 10 reps
• Set 2: 225 lbs x 8 reps
• Sets 3 – 5 : 275 -315 lbs x 3-5 reps (pick a challenging weight here)
• Optional – Sets 6 – 7: 185lbs x 10-15 sloow reps Take 2-3 seconds to lower each rep

This is the weight that worked for me – be sure to pick the right weight for you. The right weight for you is whatever weight you can lift within the rep ranges above, and still be challenging.

#2. Train Deadlift Variations

Variations are great because it trains you muscles in new ways. It also keeps workouts feeling fresh. Like you’re doing something new instead of the same ol’ stuff.

There are many variations of the deadlift. This section covers what I think are the best deadlift variations you can do.

Conventional Deadlift

Conventional deadlift is the ‘default’ deadlift:

Feet shoulder width apart, hands straight down from the shoulders, gripping the bar, and the weight resting on the floor.

No frills. Just grip it and rip it.

The Best Deadlift Variations

Each deadlift variation provides unique benefits.

Incorporate deadlift variations into your training to create more robust muscles. Doing so will allow you to generate more power through an extended range of motion and movements.

Being too one-dimensional creates imbalance. Training in one way too often will cause your muscles and ligaments to get strong in one motion but leave them relatively weak in other motions. This creates risk of injury if you are not careful.

For example, training conventional deadlift for a year then doing Sumo deadlift with the same weight could be a recipe for disaster. Your muscles just aren’t used to the Sumo position and movement.

Adding variety keeps your joints healthy and fully develops your muscles to support each other. It helps avoid injury and ensures you will be deadlifting for many years to come.

Training with deadlift variations is also a great way to break through stubborn plateaus in your training when your stuck in a rut and the weight just ain’t moving up.

Sumo Deadlift

Sumo deadlifts emphasize glute and hamstring engagement.

A weak point in my conventional lift was driving with my legs and generating power with my hips to achieve lockout at the top of the rep.

Sumo deadlifts helped me generate more power with my hips.

To perform the Sumo deadlift, start with a wide stance. Your toes should point out toward the weight. My toes almost touch the plates on either side of the barbell. They are maybe an inch away from the plates.

As you push into the ground, imagine spreading you floor with your feet. This gives you leverage and helps generate more power.

Sumo deadlift also make it easier on your lower back when lifting heavy loads, especially if you have a long torso like me.

Hex Bar Deadlift

The deadlift can be a very awkward movement. Hex bar deadlifts, on the other hand, put you in a more natural position.

It’s easier for beginners to get leverage and maintain balance with the hex bar.

Not only that, but Hex bar deadlifts can greatly improve your posture.

They allow you to stick out your chest and pull back your shoulders comfortably. Your arms and shoulder are also in a more neutral position that’s conducive to good posture (no forward lean). Training your muscles in the position is key to maintaining that good position and posture.

Hex Bar deadlifts are a great way to train HEEL DRIVE. Deadlift beginners typically fall forward until they learn how to counterbalance the weight. This problem is not prevalent with hex bar training.

Deficit Deadlifts (a.k.a. Elevated Deadlifts)

Deficit deadlifts are great for generating power from the starting position. This will help you have a more powerful leg drive and create momentum to carry the bar through the lift.

It works by putting you at a mechanical disadvantage. Training the movement though it’s weakest point.

When you go back to regular deadlifts, you’ll notice they are much easier after performing deficit deadlifts.

If you have trouble getting the bar off the ground, try deficit deadlifts.

You don’t have to go super heavy either. Sometimes it’s just about training your muscles to work in that position.

Rack Pulls

I have a new found love and fascination with rack pulls. they allow me to keep my back tight and in neutral position.My lower back and lats get a great pump with rack pulls.

Rack pulls also help me train hamstring and glute activation. Keep everything tight and go slow. I try not to make any noise when the bar touches the rack. Let it down gently for best results.

Another benefit of rack pulls is that you can load up the bar heavier that regular deadlift. You start in a stronger position so you shoulder be able to pull more weight. This added poundage will improve your strength and translate to a stronger conventional deadlift.

To perform rack pulls, I want the barbell about two inches below my knee in the starting position. So I set the safety bars accordingly.

Snatch-Grip Deadlift

Snatch-Grip deadlifts are a totally underrated exercise.

They work wonders for my lats, traps and upper back.

Plus, they are like a deficit deadlift because you need to crouch lower to grip the bar. You just can lift as mush weight with snatch grip compared to narrower grips.

I train all variations of deadlifts. Mostly conventional, but I have been incorporating sumo, hex bar and others, into my routine for ‘well rounded’ training, and to maximize adaptation response.

#3. Deadlift Assistance Exercises

There are a handful of exercises you can do that will skyrocket your deadlift strength.

Training certain accessory lifts that target your back, legs and glutes will translate into more power and strength for deadlifting. The obvious result here is an increase in the maximum weight you can deadlift.

The following are the top exercises that improve deadlift strength:

• Squat
• Romanian Deadlift (Stiff Leg Deadlift)
• Back Extensions
• Hip Thrusters
• Good Mornings
• Pull ups
• Bent Over Barbell Rows

All of which I will explain below…

The Best Deadlift Accessory Exercises

Back Extensions

Back Extensions target your lower back which needs to be strong in order to keep your back straight while deadlifting. Keeping your back straight keeps your back muscles safe by preventing rounding.

3 sets of 10 once a week is a good start. If you can do more than 10 rep, hold a weight to your chest while performing this exercise.

Romanian Deadlifts (RDL)

Romanian deadlifts are deadlifts performed with your legs 80% straight at the bottom of the motion. RDLs keep tension on your hamstrings and make you focus on keeping you hips engaged throughout the entire motion.

Hip Trusters

Helps with glute engagement and heel drive, and lock out. Glutei are your largest muscle.

Knowing how to fully engage glutei is a power tool for boosting your deadlift numbers.

Squat

Front Squats or Back squats will improve core and leg strength, both of which are vitally important to increase your deadlift. Squatting increase leg drive and stability under heavy loads.

These are just a few of the many reasons you should squat, and squat often.

Pull Ups

Bent Over Rows

Recovery Between Deadlift Sets

I typically rest 3-5 minutes between heavy deadlift set. This gives my body time to recover and replenish energy stores.

Between sets I drink a lot of water, log my previous set on my phone (important to track your progress), or walk around a little bit to stay loose.

Take big, deep breaths to recover between sets. Deliberately fill your lungs with as much air as possible. Oxygen is the most important thing your body needs when training.

Oxygen helps with recovery, nutrient delivery to your bodies cells, and is a key component to many biologic process that rebuild muscle and other body tissues.

Deadlift Tips

• It’s important to control the weight completely and maintain good form – even when putting the weight down.
• I recommend using a double-overhand grip when deadlifting. Your grip will give out before your legs and back. Once your grip gives out you can move to alternate grip. This is a great way to increase your grip strength, build muscle symmetry and will benefit you the most overall.
• When you go for your maximum weight however, I recommend an alternate grip. This way the bar won’t slip and crush your shins.

Follow this program to make quick progress with your deadlifts. In the mean time check out a video of me deadlifting 405 pounds (finally).

Breaking Through Deadlift Plateaus

A plateau is when your progress slows significantly or stops. When you do a linear strength program you will eventually reach a point where your progress begins to slow.

You’ll no longer be able to add 5-10 pounds per set every workout. When this happens you need to change your approach. You’re body starts to reach it’s limit in a sense and requires a more sophisticated approach to continue making progress.

When I started deadlifting I plateaued at 365 pounds. My goal was to get to 405 pound deadlift. 8 45-pound plates on the bar total. 4 “big wheels’ on each side of the barbell. That was my goal but when I reached 365 pounds, my progress stalled.

I tried loading the bar with 365 for I did my normal workout , steadily increasing weigh used on each set but when I reached 365 pounds

I continued to train with Heavy singles, doubles, and triples using 85-90% of my max deadlift weight. Every week or so I would try for a new PR. Eventually I broke through my plateau and worked my way up to 405 pound deadlifts.

In order to increase you deadlift, you’re going to have to deadlift A LOT. That should come as no surprise. BUT I’m going to explain how to program your training to improve you deadlift quickly. Some people respond better to specialized programs, while others respond better to dynamic lifting.

Dynamic lifting works the muscles differently. This reduces weakness (thus reducing risk of injury), and it improves your overall athleticism.

I used both specialized programming and dynamic effort to improve my strength.

When I started a deadlifting routine, I gained 10 pounds of muscle in a few months of training.

Within that time I added over 100 pounds to my deadlift. Beginners can make significant progress quickly with the deadlift.

Once progress slows, you need to change your approach to keep making progress.

In this post I’m going to show you how to increase the maximum weight you can deadlift.

Since I go for hypertrophy as well as strength, I use more reps. When I lower the weight I do so in a slow and controlled manner. Most people just let the weight drop. That’s cool if you’re going for pure strength or push yourself to the absolute max. Just make sure the bar is clear from your legs before your drop it.

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