How to Make Everything More Like A Deadlift, and Get Stronger FAST!

A deadlift is quite possibly the most basic of lifts in the exercise world, but it is also one of the most difficult. The reasons behind that is because the weight is at a dead stop. The reason the squat, or the bench press (the other most basic lifts) are so much easier are because of the ability for your muscles to load under the stress and become adapted to the weight as it descends making it easier to move.

For these reasons the deadlift is, quite frankly, the most obvious test of overall strength. Moving a heavy weight from a dead stop is tremendously challenging, utterly impressive, and makes every other muscle in the body stronger. So if your goal is to increase your total body strength in other areas... why not use that same principle to develop your other lifts? There's no reason not to!

There is one other lift that already mimics a deadlift in the idea of starting from a dead stop. The pull-up is that lift. By not using momentum and coming to a stop after ever rep makes the pull up a great tool for developing superior strength. Granted it is easier to swing, but by not swinging you'll get stronger. So, try coming to a dead hang after every full range repetition, and exploding up to a peak contraction.

Another example for a back exercise to drastically increase muscle power and strength is called the Pendlay row. The Pendlay row is essentially a bent over barbell row with the bar starting on the ground like a deadlift, and coming to a full stop after each repetition. This movement should be performed in a strict manner with minimal torso movement, and as explosively as possible.

Squatting exercises can be made harder as well by setting up safety bars in a power rack at the bottom end of the motion, starting with a weighted bar on the safety bars and then standing up to full extension, again in a strict movement, coming to a full stop in between each rep.

And finally the pressing exercises. By setting up a bench or a training chair in a power rack with the safety bars set at the bottom end of the motions, one can begin their presses from a dead stop in a safe manner. Like the squat, add a loaded bar and work from the bottom end of the motion through the entire range to full extension. After each rep on all these exercises you should reset and repeat.

Understand that the exercises are incredibly difficult and you most likely not be able to use anyway near the same amount of weight you would normally. If you intend to do these types of exercises be sure to start light and try to build yourself up to where your using your same weight or reps as if you were doing the movement normally. As well as still incorporating the full movement so as not to lose form or become inefficient at it. An added benefit to these exercises is that they are safe and you can go heavy without needing a spotter so long as its set up properly. If you use this technique properly I guarantee that you will see an increase in total strength. Ask your trainer to show you some of these exercises and.... Go get stronger.

Jack Lazarus