Deadlift Articles

"Deadlift Accessory Movements Pt. 2”

By Ian Smalley

(Article is continued from Part 1)

Pulling off blocks

Pulling off blocks is a great exercise for building a freaky deadlift.and improving deadlift technique The key benefit of pulling off of blocks is to lengthen the distance you have to pull. The increase of the time under tension will get you ready for the maximal loads that take a longer time to grind out. Another benefit is to teach you to be more explosive off the ground, especially with the body in a more biomechanically inefficient position. This is a great movement for sumo pullers, whose sticking point is usually at the floor or within the first couple inches of the movement.

Prime Movers

• Glutes,
• hamstrings,
• spinal erectors

Set-up & Performance

Place a piece of plywood or plates on the ground where you would normally set up to pull. Executing the movement is the same as a regular pull, just make sure to really sit down into the pull, even exaggerate this part, because otherwise the hips will pop up and you’ll end up doing a stiff leg. So get down deep, build your tension, then focus on driving your heels through the floor without rounding out your back.

Pulls off blocks or boards will help your deadlift by:

• Lengthening the distance of the pull, and thus the time under tension
• Builds explosive power off the floor

The glute-ham raise is often thought to be the optimal accessory movement for the posterior chain, this is because it hits all the major muscle groups on the back side of your body (calves, glutes, hams, and spinal erectors). The glute-ham is also an extremely speedy exercise for this reason as well: You could perform isolation exercises for the hamstrings, calves, low back, and glutes… or you could just do glute-hams and work them all at once.

Prime Movers

• Glutes,
• hamstrings,
• calves,
• spinal erectors

Set-up

Set up in a glute-ham machine so your legs are parallel to the ground with your feet locked in. Lay your torso over the front of the pad, and then relax down.

Performance

Begin by squeezing the glutes as hard as possible. Once the glutes are tight, use the spinal erectors to raise your torso up into the parallel position. As you’re raising your torso, press your toes into the plate and squeeze the hamstrings. From the parallel position, break at the knees and begin curling your upper thighs and torso up to a point perpendicular to the floor. Hold, then lower under control back to the starting position.

Glute-ham raises will help your deadlift by:

• Strengthening all of the muscles of your posterior chain in one efficient exercise, key to improving deadlift technique
  

 

Back Extension

Back extensions are an often overlooked exercise, but one which can improve your deadlift. In the 50's and 60's, extensions were a primary exercise used by many Olympic weightlifters to strengthen their low back and improve their performance.

Prime Movers

Spinal erectors

Set-up

Set up in a roman chair, back extension, or glute-ham machine so that your legs are parallel to the ground and your feet are locked in. Lay your torso over the front of the pad and relax down.

Performance

Just as in the glute ham raise, squeeze your glutes as hard as possible. Then squeeze the low back and raise the torso to parallel. Hold, then lower under control to the back to the starting position. These are usually done in volume and don’t require additional resistance, as there are other compound movements that are better suited for resistance.

Back extensions will help your deadlift by:

• Strengthening the posterior chain and spinal erectors

Reverse hypers are a great exercise to use when developing the posterior chain. Not only do they hit the hamstrings and erectors, but when done correctly they also improve deadlift technique and strength and motor control in the glutes as well.

Another benefit of the reverse hyper is it can be used as a recovery tool for athletes with low back injuries. Performing some high rep sets with body weight will traction the bak and bring fresh blood into the area. This helps to speed the recovery process so you can get back to lifting.

Prime Movers

• Glutes,
• hamstrings,
• spinal erectors

Set-up

This movement basically requires a Reverse hyper machine, there isn’t really a way to improvise this movement easily.

Performance

With your feet together and in the straps/or pads, initiate the movement by squeezing your glutes. With the glutes tight, swing the legs up to parallel, keeping them as straight as possible throughout the movement. Return down under control and repeat.

Reverse Hypers will help your deadlift by:

• Working the posterior chain
• Providing traction for the low back

 

Romanian Deadlifts (RDL's)

RDL’s are to the deadlift what good mornings are to the squat. They not only provide for great development of the posterior chain, but also can improve your postural awareness when you pull. If you have ever missed a big deadlift because the weight got out in front of you, then you know what I mean. Romanian Deadlifts will not only give you the strength but also the awareness necessary to overcome this and finish those big pulls.

Prime Movers

• Hamstrings,
• glutes

Set-up

Grab the bar with either a double-overhand or mixed grip, and set the feet approximately shoulder width apart. Inflate the chest, arch the low back, and place the weight on the heels before starting.

Performance

With the chest up and low back arched, push the gluts as far back as possible. Keep pushing back until you get a good hamstring stretch, then squeeze the hamstrings and glutes to drive you back up to the starting position.

Do not round the back at any point in the lift. Rounding the low back with a load is the #1 way to injure your low back, so emphasize keeping your chest up and back arched.

RDL's will help your deadlift by:

• " Strengthening the hamstrings
• " Teaching you “postural awareness” as well as what it means to be Romanian

 

Zercher Squats

These are a killer. Zercher squats are truly an old-school movement: They'll bring your deadlift up, but you'll pay the price with some good old-fashioned pain. Despite the fact that the abs and low back aren’t the prime movers, they are stressed the most due to their role in stabilizing the body due to the awkward bar position.

Prime Movers

• hamstrings
• glutes

Set-up

Place the j-hooks in the power rack at approximately hip height. With your arms at shoulder width, bend the elbows to 90 degrees and place the bar in the crook of your arms. Walk out and assume your normal deadlift stance.

Performance

Get tight, then sit back like you are performing a squat. As you are going down, the arms will come out slightly in front of you as you sit back. Make sure to keep your head and chest up, and force the knees out. Sit back until the bar is approximately thigh level, then squat back up. If you do these right your abs, low back and arms will be shot.

Zercher squats will help your deadlift technique by:

• making you cry
• Overloading and strengthening your stabilizers