The final installment of my updated Top 9 series for 2019 is here.
In case you missed the other two I’ll link them at the end.
Just like in the last installment, I’ll give you the key, but you need to unlock the door.
Sure, I can tell you to go and do "this" exercise, but if you take a look at your lifts and see where you need the work, you are now taking ownership of your training. This applies even if you have a coach.
Figure out where you need work on the lift, and try my suggestions. I’ll bet they work and if done this way, I bet they work better than if I just gave you a random list.
So with no further delay, here are my Top 9 Assistance Exercises for the Deadlift broken down into 4 categories.
NOTE:
I classify Assistance exercises as ones that are compound-multi joint movements that are done primarily heavy for lower reps. The can be done for higher reps too, but sets of 3-8 are best I think most of the time.
Accessory exercises are more like bodybuilding exercises for lack of a better term.
Think GHR’s, Reverse Hypers and the like.
Overall Deadlift Builders:
These exercises will work for just about anyone and are great as Max Effort or Assistance lifts.
They are, in my opinion, true deadlift builders.
1. Suspended Safety Squat Bar Good Mornings:
I love these and you should too.
They build the entire backside of the body, especially the erectors.
Strong erectors are key to a big pull.
They are also easy to cheat, so don’t find the easiest spot to do them from. Find the worst.
2. Opposite Deadlift:
These are one of the best ones out there.
If you normally pull Sumo, opposite is conventional.
And vice versa.
Working your opposite stance builds strength in areas that you are probably lagging in.
It’s a simple concept. Work where you are weak.
If you normally pull Sumo, you are most likely stronger that way. Adding in opposite stance will help to fix this quickly.
3. Paused Front Squats:
Love ‘em.
This is one of my absolute favorite Deadlift builders.
Why?
They work.
I like to vary the length of the pause from week to week, or cycle to cycle.
We usually start with a 1/1000 pause and build from there.
When doing your pause, do not start the count until you are motionless in the hole, and in as perfect a position that you are capable of.
Once there, slowly say one one thousand in your head and then stand up as FAST as you can.
The bar should pop off your shoulders at the top.
Paused Front Squats do a few things that are essential to building the Deadlift.
They:
- Build explosive strength out of the hole all the way to lockout
- Hammer your erectors
- Make the entire leg stronger
- And they are self correcting.
This means that if you do it wrong, the bar falls on the floor. You have to do it right or else you can’t keep the bar on your shoulders.
Win-Win.
Weak at the Floor:
If you are weak, off the floor, try these.
1. Deficit Deadlift:
Start with a 1” deficit and build from there. Try to keep a good postilions when you do these, don’t let your back round.
We build up to a 2” deficit for the most part, very occasionally 3”.
There seems to be a rage now of using up to 6” deficits. If you want to do that, go ahead, but you will not in my programs.
Too low of a deficit will drastically increase the shear force on your lumbar spine and almost always causes rounding of the lower back. The risk to reward is not there for me.
2” is plenty for a deficit.
We’ve produced many Elite/Pro total lifters that are HEALTHY using deficits no lower than 2”.
Keep it sane kids.
2. Snatch Grip Deadlift (floor or blocks):
The Snatch Grip Deadlift is an upper back killer, and it smashes the lower back too.
We’ve had a lot of success with these over the years and will keep on using them.
They are best done from the floor, but blocks are fine if you can’t get in the right position.
And use straps!
Your grip will be the weak link on these, don’t let it. Your grip will not suffer by using straps judiciously.
Weak at the middle:
If you are weak from mid shin to just above the knee, give these a shot.
1. Block Pulls:
I like blocks from 1”-4” for this position.
2” is a really shitty spot for most people, so start there.
2” Block Pulls put you in the spot at the start where a lot of people miss or start to miss. The bar gets ways from you a little, you might feel like the lift isn’t off the floor so you stop pulling…..
Starting from the worst spot in the pull makes you strong(er).
2. Deadlifts with Bands in the Front:
We did these years and years ago and people mocked the shit out of us.
Squats too.
Now they are everywhere.
Why?
I guess people realized they worked.
The band in front forces you to keep your arms long and keep the bar where it is supposed to be, against your legs.
If it gets away, you’ll miss the lift.
Simple solution to a simple problem.
I like simple.
Weak at the top.
If you miss your pull from just above the knee to anywhere else upwards, these are money.
1. 4"-7” Block Pulls:
Yes, many will call these an ego exercise, but they are not if done right.
They are an overload exercise where you should be strongest.
Some of us are not strongest here.
The become an ego exercise when you do them too heavy and try to hit a 1 rep max on them.
I prefer to induce the fault here through fatigue.
Try them for sets of 5 or up to 8.
Go heavy. As you progress, your form will break down. Don’t use an amount of weight that you can’t do properly.
Let the fatigue cause the break in form, and use a weight that you can manage the fatigue.
If you do them for ego, they will do little.
Choose a block height that is just below your sticking point.
I also suggest holding the lockout for a second or two.
2. Reverse Band Deadlift:
These are also one that can be an ego builder if done wrong.
I suggest using a weight that allows you to finish with a strong lockout.
The reverse band set up allows you to build speed off the floor. You have to “outrun” the bands.
That that means is that you have to be moving fast before the bands let off in order to finish.
Be sure to set the bands up so that they let off BEFORE your sticking point.
Ego lifters set the band up to have tension all the way through the lift.
And, feel free to add bands or chains to any of these lifts for added fun.
BONUS TIP:
DON'T DROP THE BAR
If you want a big pull, you need to do the entire lift.
Lowering the bar is a skill that is as important as lifting it.
Lower every single rep to the floor under control.
You’ll get stronger and reinforce technique.
Lowering the bar should be the exact opposite movement pattern as the lifting of it.
Please don’t be the guy or girl who throws the bar on the floor.
Oh look at me, I’m so strong and awesome, I need attention.
No, you need to do the lift the right way.
That’s all for this week.
Please leave a comment and share this.
Did you miss the first two articles in this series?
Read them here.
Top 5 Accessory Exercises for the Squat: New for 2019
Top 9 Assistance Exercises for the Bench Press 2019
Did you miss last weeks log?
Did you miss my log from a few weeks ago?
It is an important one.
Maybe the most important one I’ve ever written.
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Vincere vel mori
C.J. Murphy
June 27, 2019
