Plateauing on Deadlifts? Do these exercises!

Deadlift is one of the best expressions of overall strength. But - it gets hard when you can’t pick it up off the floor - or even worse, you get it half way up and it doesn’t want to go up anymore. 

Just like all good compound movements, it’s not necessarily about your muscles as it is about your movement. But both are compliments of each other and a reflection. So here it is - our guide to increasing your deadlift!

Muscle Builders

The muscles of the deadlift are a little different from other compounds like the squats or bench. It takes a heavy amount of consideration of your leverages and taking advantage of the biomechanics. But if we were to pinpoint the muscles used for the deadlift the main  movers would be the hamstrings, quads, lower back and lats. As a synergist, we would also need to take into consideration the core, but for simplicity, we have taken that out of exercise selection.

Take a look at the exercises we recommend for increasing the muscular endurance and hypertrophy of the deadlift.

Exercises to Increase Muscles of the Deadlift

Barbell Good Mornings

Romanian Deadlifts

Glute Hip Thrust

Nordic Curls

Glute Ham Raises

Hyper Extensions

Of course, this is subject to my opinion, as some exercises are more relevant to one person than another.

The Big Movers

As always, it is the time to talk about the deadlift as a  movement and a skill rather than the muscle itself. So, depending on your traumatic experience of the deadlift of either failing to pick it up, or failing half way up, here are the exercises we recommend.

Can’t Pick Up Off Floor

Deficit Deadlifts

Paused Deadlifts (Mid Shin)

Touch & Go Deadlifts

Can’t Finish the Deadlift 

(Stuck Half Way Up!)

Block Pulls

Paused Deadlift (Above Knee)

Deadlifts with Chains

Deadlift with Bands

What happens with these movements over the “muscle builders” is the work on speed and the stretch reflexes on the muscles in various positions. We can also call this “positional” strength as we can push through and produce higher amounts of force at given points in the movement.

As always, technique is a really important factor to take into account when deadlift. When exercises are looked at more as skills - you can always improve the technique. 

The deadlift is a great movement when it comes to building muscle, but is a greater exercise which expresses raw strength. To get stronger, you have to also put in time to focus on technique and movements of that particular skill. No different from learning to shot put, jump, run or perform free throws in basketball. 

If you ever need help and support in your training, programming and performance, don’t be afraid to contact Momentum Active Remedy for a consultation. We have a team of University Qualified Exercise Physiologists and high quality Personal Trainers that can provide you with the support you need to achieve your goals.

Call us on 0423 568 356, email sean@momentumactiveremedies.com or book online on www.momentum-active.com to book yourself in!

Remember, #MomentumIsKey. You just need to get started.

Sean Koh

Owner & Director

S&C Coach, Exercise Physiologist, Scientist & Personal Trainer

Post. Grad. Dip. (Exercise Physiology) & B.Sc. (Sports Science)
AEP, AES