Since training for my upcoming meet in June I have discovered that there are tons of exercises to help you strengthen your Deadlift. Once I found all the ways to strengthen my bench and squat, I thought hey I’m neglecting a lift. So I did some research and I actually had been doing the exercises I needed to do all along. So im going to share with you all the 4 exercises I like to do in order to strengthen my Deadlift.
Now for this exercise there are actually a few different ways you can perform this, with a Stability Ball, a Dumbbell, or a Machine. I’m going to show you all of the ways because I like variety and I use them all. The first is the Stability Ball Leg Curl. Begin by laying on your back with your legs elevated on a Stability Ball. Next lift your back off of the floor by using your arms to stabilize your body. Then you want to roll the ball towards you so that your toes or balls of your feet are on the ball. Make sure to engage your hamstrings and then roll the ball back out and repeat for 3-5 sets of 10-12 reps.
The next exercise is the Dumbbell Leg Curl. Begin by laying facedown on a bench with a dumbbell between your feet. Next raise the dumbbell up using your legs and then lower back down, repeat for 3-5 sets of 10-12 reps.
The final variation of this exercise is to use a Leg Curl Machine, but if you don’t have access to one you can use a Leg Extensions machine as a great substitute. So instead of sitting down to do a leg extension you will stand up and face the seat and place your legs under the pads. Adjust the weight on the machine to whatever is comfortable for you and repeat for 3-5 sets of 10-12 reps.
Natural Glute-Ham Raise
The next exercise is the Natural Glute-Ham Raise. Now if your don’t have the equipment, fear not there is a variety of ways to perform this exercise. You want to begin by placing your feet under something sturdy like a couch or loaded barbell, or you can have a partner hold onto your ankles. Next lower you body down towards the floor and keep your back straight. As you come close to the floor you want to barely touch the floor with your hands and use your hamstrings to raise your body back up. Repeat for 3-5 sets of 10-12 reps.
Single Leg Deadlift
The third exercise is the Single Leg Deadlift and this can be performed with a dumbbell, kettle bell or a weight plate. Begin by holding the weight in your right hand and have your left foot barely touching the floor. Slightly bend your right knee and lower the weight down to the floor. As the weight is coming down your left leg should go up, repeat for 3-5 sets for 10-12 reps on each leg.
The final exercise I do to help strengthen my Deadlifts is Good Mornings. These are great for your hamstrings as wells as your ABs and lower back. Begin by placing a bar across your upper back, I like to use the EZ Curl Bar for this exercise. Next push back with your hips and lower your torso to that it is parallel with the ground. You want to be sure that your knees are slightly bent and your hamstrings are engaged. Then slowly raise your torso back up and repeat for 3-5 sets of 10-12 reps.
Now there are more ways to strengthen your main lifts, these are just the exercises that work well for me. As always consult a physician before performing any exercise routine and happy lifting!
Your Resident Barbell Goddess