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Tip: deadlift, protect your back

Do not Hunt the Dragon

Hitting a new deadlift PR is one of the most fulfilling emotions you can get. However, this feeling of success can lead to "the dragon being hunted". Often ego lifters will shoot at a maximum of 1 repetition speed each time they perform the movement, after a new deadlift.

That may work first, but sooner or later they will fail … or they will destroy lower back. Here are some better strategies for how to train deadlifting.

Strategy 1 – Alternate with Trap Bar

  Trap Bar Deadlift

Stronger is stronger. It does not matter if it's a straight bar or a trap bar (at least for those who are not powerlifters). As you become stronger with one, you become stronger with the other. The deadlift is a movement of the hip joint, and you should switch between these two options so that your spine erectors can occasionally take a break.

The beauty of a fishing rod? The weight is right around your center of gravity. Since the load is not directly in front of you like a straight bar, you can still practice your hip joint with heavy loads while saving your back.

Strategy 2 – Having PRs for Different Handles and Rod Thicknesses

If you only train the deadlift with an over / under grip, hook grip or strap, you will miss a lot of grip. Gripping power is essential because it stimulates the grip of some extremely hard nervous system. When your nervous system is lit, all of your muscles will fire synergistically, which will allow you to lift heavy weight.

Change your grip style and add a thick rod training.

If you have PR for thicker bars this will still be the case Allow you to train the deadlift while protecting your back. One way to do this is to use an axle rod that is thicker than a normal rod. If there is not one in your gym, get thick handles that can be attached to a regular barbell.

Strategy 3 – Learning a Good Barpath

As you raise yourself deadlift, hold the bar as close to your body as possible. The problem for many lifters is that they do not fully engage the upper back. As a result, they struggle to push the bar past the knees and can not effectively close the gap between the bar and their thighs.

To practice a good bar path, try using Deadlift Deadlift:

This will force you to snap your upper back and move the rod backwards as you pull. If you teach yourself a proper ingot path, your body will stay taut and lead you along the road to larger elevators.

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