Breaking through deadlift plateaus can be tedious. The secret lies in fine-tuning training frequency, mastering variations, and building core strength to achieve steady progress.
Three-time Arnold Strongman Classic champion and 2024 Strongest Man on Earth Mitchell Hooper will attempt to break Hafthor Björnsson’s deadlift world record on Sept. 6, 2025, with a 505-kilogram pull at the 2025 World Deadlift Championships. With that in mind, he recently unpacked how to improve your deadlift.
Mastering Deadlift Progression
Deadlifts target major muscle groups, including the posterior chain, upper and mid back, and core. Research on fatigue and performance shows that hitting the lift while fresh can inch you closer to a personal record. (1)
Balancing training frequency and recovery avoids burnout. This means multiple weekly sessions without maximal effort, allowing for physical restoration for future workouts.
Taking longer rests during compound lifts has been shown in studies to enhance strength and power output. (2)
Hooper’s two-pronged strategy to address sticking points like slow pulls or a shaky upper back to enhance power off the floor is lighter, explosive deadlifts at 60-75% of your one-rep max.
To build lockout strength, incorporate max lifts to prime the central nervous system and activate the strongest muscle fibers. (3) Hooper honed his deadlift with two accessories:
“To improve lockout strength, focus on pause and snatch grip deadlifts. These increase the range of motion and limit the power you can use off the floor, meaning you must rely more on raw strength from the knee up,” Hooper explained.
Core Strength Is Non-Negotiable
Beyond programming and technique refinement, Hooper emphasized how important core strength is. Strong abdominals help stabilize the spine and pelvis during lifts, which can protect against back injuries that could hinder progression. (4)(5)
Focusing on isometric strength, such as bracing the core during a deadlift, helps transfer leg power to the upper body. (6) Hooper recommended training the core with high volume and frequency; several sets of 15-second planks or hanging leg raises, three to four times per week.
“Do this with very high frequency, volume, and intensity, but with very short durations—your volume will come from many sets of 10 to 15 seconds,” Hooper concluded.
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References
- Belcher DJ, Sousa CA, Carzoli JP, et al. Time course of recovery is similar for the back squat, bench press, and deadlift in well-trained males. Appl Physiol Nutr Metab. 2019;44(10):1033-1042. doi:10.1139/apnm-2019-0004 https://pubmed.ncbi.nlm.nih.gov/30779596/
- de Salles BF, Simão R, Miranda F, Novaes Jda S, Lemos A, Willardson JM. Rest interval between sets in strength training. Sports Med. 2009;39(9):765-777. doi:10.2165/11315230-000000000-00000 https://pubmed.ncbi.nlm.nih.gov/19691365/
- Barnes MJ, Miller A, Reeve D, Stewart RJC. Acute Neuromuscular and Endocrine Responses to Two Different Compound Exercises: Squat vs. Deadlift. J Strength Cond Res. 2019;33(9):2381-2387. doi:10.1519/JSC.0000000000002140 https://pubmed.ncbi.nlm.nih.gov/28704311/
- Chang WD, Lin HY, Lai PT. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619 https://pubmed.ncbi.nlm.nih.gov/25931693/
- Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013;5(6):514-522. doi:10.1177/1941738113481200 https://pubmed.ncbi.nlm.nih.gov/24427426/
- Tayashiki K, Maeo S, Usui S, Miyamoto N, Kanehisa H. Effect of abdominal bracing training on strength and power of trunk and lower limb muscles. Eur J Appl Physiol. 2016;116(9):1703-1713. doi:10.1007/s00421-016-3424-9 https://pubmed.ncbi.nlm.nih.gov/27377782/
Featured image: @mitchellhooper on Instagram
