Most powerlifters know the struggle of improving their deadlift. Sticking points and plateaus can be frustrating. Accessory movements can help increase the strength that transfers to improving the intended lift.
Bryce Krawczyk of Calgary Barbell shared five accessory movements to help lifters overcome sticking points and plateaus and set new personal deadlift records.
Accessory Exercises to Improve Deadlift
- Deficit Deadlift
- Accommodating Resistance
- Romanian Deadlift (RDL)
- Pause Deadlift
- Front Squat
1. Deficit Deadlift
Some lifters struggle to break the ground with heavy weights. Krawczyk offered the deficit deadlift as the first accessory to help. Deficit deadlifts require the lifter to stand on a higher surface off the floor to provide more range of motion for the barbell to travel.
The idea is that if you get stronger with a wider range of motion, that strength transfers to the main lift.
By extending the range of motion, you build strength on the first few inches of the movement…be patient and stay tight while breaking the bar off the floor.
—Bryce Krawczyk
Krawczyk only recommends deficit deadlifts to conventional pullers.
2. Accommodating Resistance
Some athletes can pull much weight off the ground but get stuck at the halfway point. Using accommodating resistance in the form of bands or chains can help alleviate this issue.
The attached chains or bands will provide extra resistance as the bar comes up, forcing the lifter to put more effort into the top half of the pull. Some trainers and coaches may suggest block pulls for this purpose, but Krawczyk only recommends deficit deadlifts to conventional pullers.
Accommodating resistance enables hitting the top of the lift without losing the rest of it or changing the start position.
—Bryce Krawczyk
3. Romanian Deadlift
RDLs are great for improving the standard deadlift. Krawczyk suggested they could help those who need work on hinging and locking out the weight at the top of the rep.
Krawczyk acknowledged the stiff-legged deadlift but feels RDLs are better for improving the deadlift, specifically because of hip positioning and the tension that stays on the working muscles by not going all the way to the floor.
“When performing the RDL, find a good balance between pressure on your heels to feel a good hamstring stretch and tension,” Krawczyk said. “Allow the knees to come forward enough so that by the time the bar reaches the bottom, you get that quad feeling and a bit of push to start the lift.”
4. Pause Deadlift
Krawczyk suggested the pause deadlift is great for improving both halves of the deadlift. It is a great accessory for those struggling with the first half of the pull. Sumo lifters could implement this into their training blocks.
Pause deadlifts also help the top of the rep because they remove any momentum built during the initial ascent, forcing the lifter to generate more force to complete the lift.
Krawczyk advised completely stopping at the midpoint. Some athletes can shortcut the movement by briefly pausing or slowing down, but this is incorrect and would not be as beneficial.
You want to feel like you are starting the lift twice.
—Bryce Krawczyk
5. Front Squat
Many athletes consider the front squat an accessory. Krawczyk feels that the back and core strength required to stabilize the weight and complete the lift properly make it an optimal movement for helping maintain position off the floor.
Front squats [help] if losing position or back and trunk strength…to maintain our brace.
—Bryce Krawczyk
Krawczyk suggested lifters implement one of these into a training day, separate from their traditional deadlift day, so they can see how it helps improve their competition lift.
If a lifter were to perform a second lift, Krawczyk recommended the RDL. Work in a three-to-six rep range without going to failure.
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Featured Image: @bryce_cbb on Instagram
