How to Progress Deadlifts

Learn the deadlift fundamentals so that you can progress the exercise over time!

How to have success with Strength training? Two simple things. Stay consistent and keep making progress. Too many clients want to jump in and go hard. I get it, but taking your time and focusing on form is how you get results without injury. 
 
Even advanced lifters are never too advanced to focus on the fundamentals. 
 
One movement that is always challenging for me is the deadlift. It’s a fantastic full-body movement that takes a lot of practice. So today, workout Wednesday is about the deadlift and how to progress this exercise over time.

Watch: How to Progress Deadlifts

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How to Do Progressive Deadlifts

You can do each of these exercises with the same basic movement, just switch up the type of weight you use!

Targets: glutes, upper thighs, hamstrings, lower back, upper middle back and traps.

Basic Deadlift Movement

1.Walk up to the weight and place your hands on the bar so your thumbs are at your thighs. Then wrap your fingers around the bar.

2. Squeeze your shoulders back and down. Then lift the bar off the rack.

3. Once you’re in this position, stand with your feet shoulder-width apart.

4. Guide the bar down your legs, and keep your head in a neutral position.

5. Once the bar is past your knees, be sure to keep the weight on your heels. Once the bar is all the way down, your hips should be slightly lower than your shoulders.

6. Press back up, pushing through your heels, and squeeze your glutes. Make sure you’re not over pulling at the top.

7. Repeat for 1 rep.

Beginner Deadlift (PVC Pipe)

Use a PVC pipe to get the movement down before progressing to a weight. Follow the steps above to complete the exercise.

Kettlebell Deadlift

Place the kettlebell in between your feet and complete the deadlift using the steps above.

Barbell Deadlift

Once you have mastered the beginner deadlift and KB deadlift, try using a barbell. You can use a barbell with whatever amount of weight you feel most comfortable with and complete the deadlift using the steps above.

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