If you’ve got a three-digit deadlift, you might think that the exercise is as simple as picking the weight up. And it is — unless you pull 1,000+ pounds like 2023 World’s Strongest Man winner Mitchell Hooper.
Hooper is known for his world-class pulling prowess, a skill he’s carved and cultivated by competing against some of the best strongmen on the planet. On Jun. 11, 2024, Hooper made his fans on YouTube an offer they couldn’t refuse; follow his advice and you’ll put 100 pounds on your deadlift 1-rep max in three months’ time.
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Sounds too good to be true. Or is it? Let’s hear Hooper out and give you a crash course on deadlift technique.
3 Tips To Increase Your Deadlift Max
Hooper outlined three key elements that you’ll need to master if you want to start packing pounds onto your pull:
- Build a base
- Expose weaknesses
- Plan a taper
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1. Build a Base
“Strength sport athletes don’t spend a lot of time doing high-volume work,” Hooper said. While the deadlift may not be as volume-intensive as squatting or as responsive to frequency as the bench press, Hooper still emphasizes the importance of building work capacity early on.
- For 4-5 weeks, perform high-volume deadlifting (Hooper recommends 4 or 5 sets of 8) to build up work capacity and refine your technique while fatigued.
“Progressive overload is non-negotiable,” Hooper noted. “But how you progress is just as important.” You may consider modestly reducing your rest between sets here to improve endurance.
2. Expose Weaknesses
When it comes to deadlift variations, Hooper isn’t necessarily a fan of partial range-of-motion pulls like the rack pull. “The amount of weight you need to use is going to be so taxing on your nervous system.”
- Expose weaknesses by including harder deadlift variations such as snatch-grip deadlifts or deficit deadlifts.
Hooper also recommends deadlift accessory work such as back extensions (if you have trouble maintaining a neutral spine) or even hip thrusts (if you’ve got a weak lockout) depending on where you struggle in your pulls.
3. Plan a Taper
Heavy-duty strength training is all about periods of broadness that taper into a narrow, specific focus, such as setting a new 1-rep-max deadlift. “Your peaking cycle’s length will depend on factors like your training age, current strength levels, your genetics, and your ability to recover,” Hooper said. Stronger lifters with more experience need more time to sharpen down to high-intensity training.
- Over the course of 6 to 16 weeks, gradually reduce your training volume while increasing intensity to focus on driving adaptations within your central nervous system. Gradually remove variations and accessory training and focus directly on your standard deadlift technique.
Hooper also recommended taking a deload before attempting a 1-rep max to flush out existing fatigue and allow the training you’ve accomplished to “settle in” and take effect.
How To Deadlift
If you’re Mitchell Hooper, the rules of deadlifting are likely etched into the very strands of your DNA. Mere mortals may need a technique primer before aiming at a new 1-rep max.
Note: This tutorial will teach you how to perform the conventional deadlift. Check out our sumo deadlift guide if that’s your preferred method of deadlifting.
- Stand with your shins an inch or two away from a loaded barbell with your feet under your hips and your toes pointed mostly forward.
- Push your butt back and hinge over, reaching down to the bar until you can grab it just outside your shins with an overhand, mixed, or hook grip.
- Use the bar to “pull” yourself into position, flattening your back and pushing your knees forward if needed in order to bring your chest up.
- Check your posture; your shoulders should be on top of the bar, your back should be flat, and your feet should be fully in contact with the ground.
- Deadlift by pushing straight down into the floor with your legs such that your hips and shoulders rise at the same rate.
- After the bar passes your knees, thrust your hips forward and come to a standing position with your arms relaxed and shoulders hung away from your ears.
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Featured Image: @mitchellhooper / Instagram
