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Dublin: 10 °C Friday 18 October, 2019

4 exercises you need to do to improve your deadlift

Technique is so important.

You'll be lifting as much as Sean Cronin in no time.
You'll be lifting as much as Sean Cronin in no time.
Image: Dan Sheridan/INPHO

THE DEADLIFT IS one of our favourite exercises to perform.

There are very few muscles you are not working when you pick up something weighing well above your own bodyweight.

It is one of favourite exercises for athletes as it strengthens all the muscles in the posterior chain such as glutes, hamstrings and low back.

An important note however is that the deadlift must be performed correctly as poor technique will obviously not be beneficial for anyone!

For those of you already proficient in the deadlift and wanting to get stronger give these four exercises a try and watch your numbers got through the roof! Include them after the main exercise in your session, complete 3-4 sets of 8-12 reps!

1. Hip thrusts

Hip thrusts are an excellent exercise to build strength in glutes and hamstrings. Very simple to perform and guaranteed to increase strength in your posterior chain.

2. Front squats

If you feel strong at the top of your of the deadlift but struggle getting the bar off the floor then you may need to improve strength in your quadriceps.  Front squats are a great exercise to build strength in your quads while also improving strength in your torso.

3. Romanian deadlift

The Romanian Deadlift or RDL is simply the deadlift pattern without allowing the weight to touch the floor. The RDL will increase strength in the glutes and hamstrings without putting too much stress on the low back. It is a great alternative to the deadlift for individuals who lack the mobility to perform the conventional deadlift.

4. Pull through

Source: Elite Physical Prep/YouTube

Pull throughs either with a band or weight are another great variation to improve strength in the glutes and hamstrings, we prefer to use a higher rep range for these at the end of our workout. Aim for 3-4 sets of 20 reps.

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Elite Physical Prep

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