How can I become a better deadlifter?
The following factors will help you to become a better deadlifter:
- Improving your form and lifting efficiency
- Proper workout programming and periodization
- Nutrition
- Rest and sleep for proper recovery
A lot of people don’t realize that strength is a skill which takes time to develop. By training smart, practicing, refining your form and getting enough rest you will be able to improve your deadlift.
Whether you are a new lifter or seasoned veteran it is always beneficial to get a strength coach to help advance your lifts.
How to improve your form and lifting efficiency?
First you need to learn how to deadlift properly. As mentioned above a coach can also help you to improve your form and lifting efficiency. If you don’t have the money for that film your deadlift sets. After you workout review the video and look at where your form is breaking down and note what you can refine. I would also recommend dedicating a day to practicing form, where you are working out at a lighter intensity and volume.
Proper workout programming and periodization
Periodization is simply adjusting your training variables like volume, intensity and training goals. This will allow you to create an optimal plan to help you reach your goals and get stronger.
Looking for a plan to get started? Check out this strength training package.
Linear Periodization vs Undulating Periodization?
Linear periodization is a programing style where over your training cycle you decrease the volume (reps) as you increase the intensity (weight). The goal will be to do this leading up to a peak or max test.
Learn how when I started powerlifting I utilized linear periodization to greatly improve my total (please note I started with linear periodization but moved to undulating periodization).
I often program linear periodization for beginners, but move to an undulating periodization plan for intermediate to advanced lifters.
Undulating Periodization is where you change the training variables on a day to day basis. As opposed to linear where you are focusing on one variable… like load/intensity. For example with undulating periodization you might have 1 day of the week tailored towards volume/hypertrophy, day two catered towards strength and day 3 power and form. This allows the lifter to focus on multiple goals during each training block.
Should I use an RPE based program or percentage based?
Nutrition
Proper nutrition has a positive correlation with a strong performance no matter what the fitness goals are. If you want to become a better deadlifter a proper diet can help.
Learn more about nutrition for powerlifters
We won’t delve too far into what you should be eating, but focus on balanced diet where you are getting enough of each of the macronutrients, protein, fat, and carbohydrates.
Protein is an extremely important nutrient as it aids in the building and recovery of muscles. Additionally, a generic rule of thumb is to aim for 1.2g/protein per kg of bodyweight. Please note everyone is unique so recomendations can vary based on the individual.
Carbohydrates are essential to provide energy. If you are not eating good carbohydrate sources you will not have the energy to put towards good deadlift workouts.
Rest & Recovery
Life gets busy and far too often athletes put getting enough sleep on the backburner. Most individuals need between 7-9 hours of sleep. Furthermore, for athletes that are training very strenuously throughout the week, they may often need more. Sleep is the most important factor when it comes to recovery. If you are not getting enough sleep, you will not be able to recover optimally and you will not be able to get the most out of your workout!
Prioritize sleep if you want to become a better deadlifter.
