training

10 Things You Need to Know About the Deadlift

Whenever I take someone through a new gym programme for the first time, I find myself wishing there was a resource I could direct them to with all the information they need on each element of their training. This is my attempt at creating such a resource for the deadlift.

People have a lot of questions about deadlifts. From concerns about proper deadlift form to wanting to hit a new personal best, it’s a nuanced exercise. For some people, the deadlift is just about grabbing the bar and ripping it off the floor. For others, it’s about being as cautious as humanly possible to avoid your back exploding. If you’re a regular reader of this site, you know by now that the answer lies somewhere in the middle.

Part 1 – Before You Lift

As with my previous squat guide, Part 1 will focus on the things you need to know before you go into the gym on deadlift day. Part 2 will focus on execution of the deadlift, BUT this is not a step-by-step guide to performing the deadlift. That would be much more effective in video form.

Note: My online deadlift programme is now available. Check it out if you want a stronger deadlift!

Table of Contents
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The Most Effective Superset Choices for Your Workout Type

Adding supersets to your workouts is a fantastic way of saving time in the gym. Depending on your training aims, you can use different superset types to convey different benefits. Each category of superset that will lead to different considerations so that you can get the most out of them.

Antagonist Muscle Group Supersets

Antagonist supersets use muscle groups that work against each other. They perform opposite actions, such as the biceps and triceps, which bend and straighten the arm respectively. When one muscle contracts (shortens), its antagonist will relax (lengthen). Due to their opposite nature, antagonist supersets carries a very low risk of the two exercises interfering with one another. This makes them great for either high-volume work or strength training.

Examples

  • Biceps curls and tricep extensions;
  • Dumbbell bench press and bench rows;
  • Squats and leg curls;
  • Romanian deadlifts and leg extensions.
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