How do I progress in deadlifting when I'm stuck?
Deadlift stalling is a common experience for both beginners and advanced lifters.
However, there are several strategies to overcome this phase and continue to progress.
1. Vary the type of deadlift
Changing up your variation can help you target different muscles and overcome a plateau. Try the sumo deadlift , reverse-grip deadlift , or partial deadlift (rack pulls) to target muscle groups from different angles and strengthen your posterior chain.
Check out our article on these different variations here .
2. Improve technique
Impeccable technique is essential for progress. Record your sessions and analyze your movements, or seek advice from a coach.
Make sure your back stays straight, the bar follows a path close to your body, and your feet and hips are positioned correctly to maximize force.
3. Strengthen secondary muscles
Supporting muscles, such as the hamstrings, glutes, and lower back muscles, need to be strengthened.
Incorporate assistance exercises such as good mornings , hip thrusts , and Romanian deadlifts to target these areas and increase your power.
4. Integrate heavy and light sets
Alternating heavy sets with a low number of repetitions (1-5) and lighter sets with more repetitions (8-12) allows you to work on both strength and muscular endurance.
This approach improves muscle fiber recruitment and promotes progression.
5. Work on the grip
A weak grip can limit your ability to lift heavier loads. Train your grip using farmer's walks , thick-grip deadlifts, or isometric holds .
You can also use a mixed grip or straps to focus on the movement without being limited by your hand strength.
6. Optimize recovery
Lack of progress may be due to insufficient recovery. Make sure you include adequate rest days, get enough sleep, and eat the right nutrition to repair stressed muscles.
Rest is as important as training itself to overcome plateaus.
7. Use progressive overload
Add weight to the bar gradually, even if it's small increases (0.5 to 2.5 kg).
This technique stimulates muscle adaptation and encourages a steady increase in strength.
8. Evaluate training frequency
If you deadlift too often, you risk overtraining. Try reducing the frequency to once a week, or even once every two weeks, to allow for better recovery.
Conversely, if you deadlift too infrequently, add an extra session or incorporate exercises that simulate the deadlift.
By following these tips, you'll be better equipped to break through your stagnation and reach new heights in your deadlift.
