Contrary to popular belief, strength training is not only for professional athletes. The benefits, for instance, are something we can all share in – and we will be happy to. Weight lifting helps in equipping us better for physical activities, improving our bone density, and strengthening our connecting muscles, tendons, and ligaments. But proper techniques and strategies for lifting more weight and doing other strength training regimens are important to cashing in on these benefits.
There are various types of strength training, too, and each comes with differing sets of benefits. Body building does wonders for muscle definition, but it does not do much by way of lending additional strength to our bodies in the same way that power lifting does.
Whichever type of training you go for, however, requires proper form in order for you to fully maximize optimal results. In the case of power lifting, this is even more important. And one of the most important routines – deadlifting – necessitates the right form. An article on StrongLift.com explains how to do this:
How to Increase Your Deadlift
Practice doesn’t make perfect. Perfect practice does. Vince Lombardi said that. Deadlifting more isn’t enough to master Deadlift technique. You must practice Deadlifting with perfect form. This is the deliberate practice from Geoff Colvin’s Talent is Overrated and Daniel Coyle’s The Talent Code. Consistent, frequent Deadlifts with perfect form lead to technique mastery. Better technique increases your Deadlift.
Perfect practice doesn’t mean Deadlifting light weights. It’s easier to Deadlift 60kg/135lb with perfect form. Harder with 180kg/400lb because the heavier weight is working against you. That means you need strength to maintain perfect form like keeping your lower back neutral. But you can’t build this strength by lifting light weights. Challenge yourself by practicing perfect Deadlift form while increasing the weight.
It cannot be denied, though, that sometimes we just do not have the energy to go to the gym, much less take on more weight. Fortunately, there are tricks we can use to work around the slump, such as the following techniques and strategies for lifting more weight.
Hack Your Gym: Save Time and Lift More With These Tips
Do the Most Important Lifts First. Working on a weakness? Studies suggest the order of exercises matters, and the lifts we do first in a routine — before we get tired — can have the biggest impact on training . If general strength and conditioning is the goal, do full-body, compound moves first to maximize strength gains and recovery from one workout to the next.
Use Your Towel on the Pull-up Bar. Grab an extra gym towel (or two) and modify common exercises and increase grip strength. For example, try pull-ups with a towel wrapped around the bar. This will give your hands an extra workout by increasing the bar’s circumference. For a further challenge, throw a towel over the bar and start repping “towel pull-ups” for some seriously challenging grip, forearm, and back work.
Speaking of grip, you need to have a strong one. After all, you can only lift what you can properly grip. If you need to improve yours, there are many things that you can do. You can use equipment and tools designed to help with grip strength such as sledge hammers or thick ropes. You can also use hand chalk to help you dry your sweat when you’re training.
If your gym does not allow chalk or you do not quite feel satisfied with it, you can try Liquid Grip.
Liquid Grip Better Than Standard Hand Chalk?
Liquid Grip is something that a lot of people are still unfamiliar with. Maybe due to the fact that it is still such a new thing or whether people are just choosing to stick with the old fashioned chalk and just ignoring this new, innovative invention of something that does exactly what standard chalk does, as well as a whole lot more.
What is Liquid Chalk?
Essentially, it is a hydrocellulose thickener that is water based and it enables rosin and chalk to be mixed up together in a new type of formula. When applied to the hands it dries pretty much instantly and the user is given a dry feeling on their hands which means that there is an added layer on top of their skin that will help them when it comes to improving their grip. The reason as to why it is able to become dry within seconds upon being applied to the hands is because of the fact that the product binds itself to the fatty acids on your skin.
However you approach deadlifting, the most important thing is to keep deadlifting. But do make sure not to overdo it, as well. If you start feeling sore, take a rest. Then go back to it when your body has properly recovered.