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View Full Version : Best Deadlift Builders?



NickAus
12-15-2009, 02:25 AM
Hello everyone please chime in!!

What are your favorite Deadlift movements?

What are your favorite accessory movements?

Anyone like SLDL or Romanians to help your pull?

Thank you very much!!

Lones Green
12-15-2009, 03:12 AM
Squats, GHR, opposite stance pulls, upper back work, hip work, just hit it where you're weak!

ScottYard
12-15-2009, 06:36 AM
I like to start my cycle with Pull from the top. its basically a romanian deadlift that starts at the lock out position.

get in a rack with the bar on pins at waist level, Stand up. have your guys pull the pins out do 3 reps then wait until they put the pins back in to be done. really hammers the hams and glutes. My pull has gone up 40 lbs since i started doing them.

Block pulls are great too.

AdamBAG
12-15-2009, 08:33 AM
Romanians w/ chains helped me a lot.

Also, pulling from the floor conventional and/or sumo plus chains.

I guess I'm saying that pulling against chains really helped my pull.

douglasoh5
12-15-2009, 08:42 AM
rack pulls

Ermantroudt
12-15-2009, 10:10 AM
Low rack pulls against quad folded mini bands

MarcusWild
12-15-2009, 10:37 AM
Block pulls because they work where I'm weakest. I do a good amount of deficits and SLDL too.

Darracq
12-15-2009, 10:40 AM
I just started doing deads against double 20inch monster minis, i can really get some speed and lockout.

Kiaran
12-15-2009, 10:58 AM
Squats, GHRs and weighted Pullups.

Ajack
12-15-2009, 12:21 PM
Close stance SSB really helped me with lower back and quad strength to break the bar from the floor. It's no longer my weak point thanks to those.

ehubbard
12-15-2009, 01:05 PM
rack pulls

Yes, but only if you are a gear whore and wear a dl suit that you get some good carryover from. :) I like these with and without bands for a suited conventional deadlift. Although with the bands I would only use them off a lower pin.

Also, as a "assistance" movement / dynamic movement I like ultra wide stiff legged sumos. I pull conventional and I think it helps me reinforce getting my hips through. GHR and 45 degree back extensions as well. Also, do at least one ab exercise every training session.

If I was training for a raw meet I would do a ****load of pulling from the floor and deficits as well, but that is because at the moment I am weak off the floor without a suit.

Athos
12-15-2009, 01:21 PM
Also, as a "assistance" movement / dynamic movement I like ultra wide stiff legged sumos. I pull conventional and I think it helps me reinforce getting my hips through.

I second that, straight-leg sumos have been good to me. Also really like reverse band pulls from a platform and pulling from blocks of various heights.

SELK
12-15-2009, 01:29 PM
Deadlifts while standing on blocks have helped me, but the majority of my deadlift training is just regular deads for various reps and intensities.

NickAus
12-15-2009, 02:14 PM
Thanks guys great help!!

Please keep it coming this has given me some really good ideas!!

Cmanuel
12-15-2009, 02:27 PM
Goodmornings have been really, really good to me

robchris
12-15-2009, 06:13 PM
Goodmornings have been really, really good to me

Same here... Heavy barbell GM have really helped my DL. Also, rack pulls & hvy. DB shrugs help w/ the lock-out.

Athos
12-15-2009, 06:40 PM
GM's suspended from chains seem to work well for me. Also can't believe I didn't mention them earlier, but zercher squats are tremendous.

robchris
12-15-2009, 07:00 PM
Nick,
Also, cant forget heavy lat work(weight pull-ups, DB rows, bent rows, etc.) Lat work really helps the pull off the floor... Along w/ the aforementioned, hyper's, rev. hyper's and pull-thrus for the lower-back.

RC

NickAus
01-08-2010, 05:46 AM
Thanks guys!!

Got some great info from you all.

str8flexed
01-08-2010, 06:08 AM
personally using bands has made a ton of difference for me. as have GHR

44pirate
01-08-2010, 07:15 AM
Low SS bar box squats, GHR and rack pulls.

NickAus
01-08-2010, 03:22 PM
Excellent, thanks so much!!

Rugby Dad
01-08-2010, 03:59 PM
Dimmels are great for assistance work.
the explosiveness and speed very much like what you get from kbell swings, BUT because you're using a bar you can work with so much more weight.

hodgman
01-24-2010, 12:46 AM
rack pulls!

ironwill727
01-24-2010, 03:59 AM
Doing DLs everyweek has been the best thing that I have ever done to improve my DL. 5-3-1 has got me hitting PRs almost every week on it.

In the past I have had success with these 2 methods too.

1) DL work up to a heavy triple then increase 10lbs each week.
2) Alternating Rack Pull, DL, and Standing on blocks DL for 3 weeks then some type of Squat after. On the 4th week Squat Heavy.

As for assitance exercises db and bb rows, pullups, db swings, and abs.

muscle_g
01-24-2010, 06:42 AM
What got my deadlift moving has been Reverse-Band DLs and Rack Pulls at mid shin level as ME moves, also I'm thinking about rotating in Stiff-Legged DL's against Mini's. Also for assistance I like Zercher Pin Squats/Pulls with a SSB and I have been doing Good Mornings off of the power rack pins with the SSB. And lots of heavy hamstring and Ab/Oblique work.

brauny96
01-24-2010, 03:01 PM
Any kind of GM has really helped me.

NickAus
02-25-2010, 05:27 AM
Thanks guys, big help!!

KoSh
02-25-2010, 05:29 AM
Believe it or not, box squats. While I've been using a dynamic day my deadlift goes higher and higher.

I've been doing speed pulls on the same day as well.

Glute-Ham Raises work for me as well as my athletes.

Guido
02-25-2010, 08:22 AM
I pull off the floor every week and that has always kept my DL strong.

Assistance exercises that I've thought have helped the most are narrow stance squats, front squats, GHR's, rack pulls, deficit pulls, RDL's, and pull throughs.

AdamBAG
02-25-2010, 11:42 AM
I've always though pulling with chains really helped me. You still have to pull off the floor, so you are in your normal leverages, which you don't always get pulling off pins or boxes.

Cyrus Ford
02-25-2010, 12:43 PM
Doing DLs everyweek has been the best thing that I have ever done to improve my DL. 5-3-1 has got me hitting PRs almost every week on it.

In the past I have had success with these 2 methods too.

1) DL work up to a heavy triple then increase 10lbs each week.
2) Alternating Rack Pull, DL, and Standing on blocks DL for 3 weeks then some type of Squat after. On the 4th week Squat Heavy.

As for assitance exercises db and bb rows, pullups, db swings, and abs.

You have a similar plan like I do. I pull straight from the floor each week. I have been working up to a heavy set of 3 and increasing that last set 5 lbs each week. Doing them every week has worked out well for me. I also squat the same day too. I see a huge increase in my other lifts as well.

ironwill727
02-26-2010, 04:39 PM
Also, power cleans and snatches bb or db can help with explosiveness. Strongman events such as stones and farmers too.

joey54
02-26-2010, 07:17 PM
Front squats.

george okunev
02-27-2010, 01:46 AM
I start my deadlift workouts with bentover BB rows working up to a heavy set of 5 than do rackpulls or defecits or GMs. only after that i go and do my deadlifts for that day. That way, my back is already ruined and I have to work all other muscles to get the bar up. I do this for 3 weeks than i go for a PB of some sort. I always get stronger. The idea is if I get stronger while I am tired, I get alot stronger when I am fresh. I was stuck on 300kg rack pulls for about 3 months. I went to the new routine and doubled 320kg 4 weeks later and that was after doing bent over BB rows and defecit deadlifts. Oh and triple with 300kg as my last warmup.

shortguy
02-27-2010, 06:56 PM
really heavy ab work has worked incredibly for me

SquareHead
02-27-2010, 07:18 PM
Barbell curls in a squat rack!

ironwill727
02-28-2010, 03:00 PM
really heavy ab work has worked incredibly for me

What heavy ab work do you recommend? I am always looking for new ideas for heavy ab work.

shortguy
03-01-2010, 03:39 PM
i have noticed that a lot of people including myself are weaker in the lower abdominals so i would start with knee raises or straight raises or any variation of the two. Second, weighted decline sit ups, i hate em but mark chaillet gave me the idea and swears by them, which after trying them i do to. The main point i think when working abdominals is that they need to be trained like they will be used, if your going to strain against them when squating or deadlifting then you need to really push them when your training them, doing a couple crunches and calling it a day isnt gunna cut it.

shortguy
03-01-2010, 03:46 PM
(more idea's) lay on your back wile holding a heavy weight in your hands(step one) point arms and legs straight up (step 2) try to raise weight in hand higher than you toes , pause(step 3) lower legs down to the floor wile keeping arms in the upward position ( step 4) go back to step 2 and start over, i have no clue why but these absolutly destroy me, also ab wheel work is nice 2

BodyByGamma
03-28-2010, 04:01 AM
Hang Romanian Deficit Deadlifts

Mark!
03-28-2010, 04:30 AM
I'm loving the deficit dead lifts, gm's, and just doing them have really helped me quite a bit.

ZSinMN
03-28-2010, 12:13 PM
Im not the strongest pulled but IME Goodmornings and have used DB squats before

Mick Manley
03-28-2010, 12:24 PM
i think heavy abs and gms helped me alot. Ab roller.