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The deadlift is one of the best exercises for building full-body strength, muscle, and power. However, many lifters struggle with weak points, poor form, or stalled progress that limits their ability to lift heavier.
If your deadlift is stuck, it’s time to analyze what’s holding you back and use the right strategies to break through plateaus and increase your pulling strength.
If your deadlift isn’t improving, one or more of these factors may be the problem:
✔ Weak posterior chain – If your hamstrings, glutes, and lower back aren’t strong, your deadlift suffers.
✔ Poor technique – A bad setup or inefficient bar path reduces power output.
✔ Grip weakness – If your grip fails before your muscles do, you can’t lift heavier.
✔ Slow lockout strength – Weak glutes and upper back prevent full extension.
✔ Lack of speed off the floor – Poor leg drive makes it hard to get the bar moving.
📌 Tip: Identifying where your deadlift breaks down helps you target specific weak points.
✔ Foot Position: Keep feet hip-width apart for maximum power.
✔ Hip & Back Setup: Hips should be higher than a squat, but lower than a stiff-leg deadlift.
✔ Grip Strength: Use a double-overhand grip or switch to mixed grip when lifting heavier.
✔ Bar Path: Keep the bar close to your body throughout the lift.
📌 Tip: Video yourself from the side to analyze bar path and technique errors.
Your hamstrings, glutes, and lower back play a huge role in deadlift strength.
✔ Romanian Deadlifts – Build hamstring and glute strength.
✔ Hip Thrusts & Glute Bridges – Improve lockout power.
✔ Good Mornings – Reinforce posterior chain endurance.
📌 Tip: A stronger posterior chain = more explosive deadlift strength.
If the bar feels stuck at the bottom, your quads may need more work.
✔ Deficit Deadlifts – Increase starting strength and explosiveness.
✔ Pause Deadlifts – Improve positioning and control off the floor.
✔ Front Squats – Build quad strength for better drive.
📌 Tip: Stronger quads help generate force faster from the ground up.
If you struggle to finish the lift, focus on your glutes, upper back, and traps.
✔ Block Pulls – Train the top half of the lift.
✔ Rack Pulls – Strengthen the final portion of lockout.
✔ Heavy Rows & Shrugs – Improve upper back and trap strength.
📌 Tip: Squeezing the glutes at the top helps ensure full lockout.
A weak grip can limit how much weight you can lift.
✔ Farmer’s Carries – Build grip endurance and forearm strength.
✔ Dead Hangs – Improve grip endurance under load.
✔ Fat Grip Training – Challenge your grip with thicker bar handles.
📌 Tip: Chalk or lifting straps can help with grip, but train without straps to strengthen forearms.
If you’re not seeing progress, your program might need adjustments.
✔ Train deadlifts 1-2 times per week for strength development.
✔ Use 3-5 reps at 80-90% of 1-rep max for maximal strength.
✔ Incorporate speed work (dynamic effort) to improve explosiveness.
📌 Tip: Alternate heavy deadlift sessions with lighter speed-focused sessions.
At MuyTien, we create custom strength training programs to help you increase your deadlift and overall lifting power.
✔ Personalized Strength Plans – Designed for deadlift progress and power development.
✔ Weak Point Training – Targeting posterior chain, grip, and lockout strength.
✔ Expert Form Analysis – Fixing technique issues for safer, stronger lifts.
✔ Custom Recovery & Nutrition Support – Ensuring optimal recovery for strength gains.
Want to increase your deadlift strength? Contact MuyTien today for a personalized strength-building program.
