3. Enhance your deadlift

Here are some ways you can enrich your training regiment and avoid neural desensitization by introducing variations on deadlift day. Break the routine and have some fun implementing these exercises. 

1.Block pulls

The block pulls are great for overloading the posterior chain just cause traditionally you can pull more weight from a higher spot.

Personally, I find the spot under my knee cap to be my strongest. For my height (6’1″) that’s around the fifth pin in the power cage.

I usually pull from blocks that bring the bar at mid shin. Which is around the third pin in the cage. That I have found to be my weakest point.

It’s not low enough where you can fully stretch the hamstrings and exploit that elasticity from your muscles and it’s not high enough where you can add so much weight that it’s way more than you can pull from the floor.

Block pulls are also great if you’re teaching a beginner how to deadlift. I’ve started them from the floor AND from a higher spot.

So they basically start at near lock out and work their way down as we use a lower and lower setup. Of course that works for some, not everybody.

2. Pin pulls

Another thing some do is pull from right above the knee cap which at this point is a bit exaggerated but it does help condition the CNS with weight you normally can’t do and therefore, are not used to. But when you get to that point you pretty much will use this set up to max out or do very heavy weight for a few reps. So I prefer to do my block pulls from right under the knee cap and below.

Similar to the block pulls when it comes to having the bar elevated, yet different in certain aspects. I find them to be much harder than all the other types of pulls since the bar is resting on the safety pins of the cage. Same principal applies when it comes to pin height, the higher you go the more you’ll pull. Interestingly enough, when me and my team would incorporate them into our training, the weight we’d pull from the third pin would represent our competition weight from the floor.

This is a hard movement and it demands proper form. Since the bar is already bent as it rests on the pins, you have very little room for error, if any at all. My recommendation is that if you tend to explode off the floor with your deadlifts, teach yourself to get in position and pull deliberately but not explosively. 

In other words… Don’t yank the bar. Your spine will thank you in the long term.. It’ll carry over especially since the lockout tends to be slower than the beginning of the lift, especially when you get to the heavier sets and/or in competition.

3. Deadlift with chains

The chains are great if you want to have a smooth increase of the weight as you’re locking out. They’re brilliant in fact cause they allow you to pull a combined weight that you can’t do in straight weight at the moment. So they condition you as your body and nervous system adjust to that slow progressive increase of weight as the bar rises from the floor.

They’re great for speed work, repetition work and for max effort days as well. For raw lifters, make sure you stick to around 20% of chain weight at most, on max effort days. You want to have a realistic approach towards your straight weight max otherwise you’ll be highly disappointed when you strip the chains off and test your deadlift. And especially in competition.

Also make sure the chains are always in contact with the floor during the lockout. You don’t want them to swing around. But don’t have half the chain laying there as you’re pulling either. I’d say having 2-3 links resting on the floor after lockout is fine.

4. Against bands

The bands are amazing since they break over-speed eccentrics. Meaning, they’ll pull the bar down faster than gravity. The resistance at the top is at it’s maximum. The chains will “tag along” with however fast you decide to pull. The bands won’t. Whether you’re fast or slow off the floor or off your chest, the bands always give that feeling of something pulling you down much more violently.

And that will force you to register the fact that you need to keep pushing through that repetition. It’s a physical game as much as it’s mental. Attach the bar to whatever you’re using it for the day (bench, power cage etc). Take a luggage scale and hook the band to it, stand up and see how much resistance it creates. 

You’re basically in lockout position so multiply that by how many bands you’re using and you have the total resistance they create. And if you have different size bands per side, add all the bands to a link and hook that on the scale.

5. Deficit

Where the form is tested the most. I grew to love this variation simply cause it forces me to use more legs in both stances and it just… Makes me stronger. I used to place a wide plank under my feet, my gym has these fat 45lbs plates that I stand on. They’re pretty thick I’d say around 2″ so they're perfect for this.

Fantastic for hips, lower back, quad and abdominal strengthening. Also helps if your sticking point is at the beginning of the lift.

Drop the weight, incorporate it into your training for sets of 3-5-8 reps down to heavier singles. And you won’t regret it.

6. Deadlift with bands (future method, reverse band deadlift)

Place the bands at the top of the cage (or a few pins lower, depending on your height and the height of the cage) and have them pull upwards as your deadlifting. Make sure they’re not pulling a lot at lockout. They should be from pretty loose to not engaging at all. Tremendous variation if you want to pull heavy without destroying your CNS (depends how close you get to your 100% of course)

The reverse bands will help your body adjust to weights you’re not able to do yet with just straight weight. Hence the future method term. Obviously great for max effort days but also for heavy sets and reps.

7. Hex bar/trap bar deadlifts

I like these when I want to relief my lumbar spine from all the barbell pulls. Since the handles are parallel to your body, it makes it easier to deadlift for most people. I don’t agree when I hear “you don’t need great form for these”. You should always strive for the best form possible. You should try to have the handles at around mid-foot towards your ankles. This position will allow you to use all the proper muscles at lock out. Place the weight towards your heels and posterior chain, much like a regular deadlift.

Traditionally, you’ll be able to do more weight with this bar as it allows you to set up closer to your center of gravity. It’s also great for weighed carries, pretty similar to frame carries in strongman. And a decent farmer’s walk replacement. Although the heavier they get, the farmer’s implements will push against your legs. So the hex bar makes it a little easier. A great strength and conditioning tool for many different sports.

8. Smith machine pulls (against mini bands – optional)

I’m adding these as a tribute to my struggles between 2019 and 2020 where I wasn’t really allowed to deadlift in my gym and/or there wasn’t enough space for me to set up. Many sessions were mangled or sacrificed in order for me to be able to set up and pull from the floor with a bar and plates.

So I pulled from the Smith machine at least half the time. I stood on wooden blocks so it’d be around mid shin, I attached mini bands to it. I pulled from it as it was, since it’s right under the knee and I could load more weight on the bar. It kept me in relative shape to say the least.

And it’s super stiff. It taught me how to pull slower. Now I can do both. Take the slack off the bar and explode and take the slack off and ascend slowly. Try attaching the mini bands to it. You won’t regret it I promise. I actually double thread them. Insane resistance even with one band. Although I prefer to use two bands per side. Of course, that also depends on your strength level. I’m a near 600 puller so 100+ pounds of band resistance is quite ok... 

9. Good morning

This movement strengthens the erector muscles since they remain in an extended position while the hamstrings and glutes try to maintain balance as you go down. It also works your hips and teaches your body to stay rigid as you deliberately bend over more than you normally would during the squat. It works your abdominals as they push out trying to keep you from folding forward as well. And of course your upper back as your traps and rhomboids as well since you’re trying to maintain a rigid upper body (and protect your thoracic spine).

Amazing movement for posterior chain development.

DON’T try to go too low. Many people have hurt themselves this way. If you want to have your chest parallel to the ground, use lighter weights. Although it’s exaggerated. I did that once with 405lbs on my back, went down slow and ascended with strict form. Took me 2 weeks to recover... Obviously along with everything else I was doing.

10. Romanian deadlift with dumbbells or a barbell

This one is great for muscular development due to the time under tension during execution. The bar or dumbbells never touch the ground. You rest a little when you lock out but believe me, you’ll be pretty fried after a few sets. Especially in the erectors and glutes.

Have the weight reach under your knees or around mid shin. It produces great stretch to the hamstrings and erectors, while your glutes and hips work together towards the lockout.

I’ll have my clients do this after a deadlift session with light to medium-heavy weight for 8 reps usually. Some use a kettlebell as well, which is fine. Great for home workouts as well.

Very intense exercise guaranteed to add pounds to your max deadlift. Amazing movement all around.

* need to do a couple of honorary mentions: the leg press and leg training in general (quads, hamstrings, lunges) cause they really help with your deadlift. And also the Jefferson deadlift which is a great movement that really makes you think before you execute. It isn’t very common since it’s a straddle lift and also cause it’s somewhat between a squat and a deadlift. I know it can make you stronger. So why not try it?

Terry Eleftheriou for Conjugate Iron 2020

https://linktr.ee/terryconjugateiron