Increase Your Deadlift WITHOUT Deadlifting! How to Deprioritize Barbell Deads and Still Make Gains
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- เผยแพร่เมื่อ 18 มิ.ย. 2024
- Deadlifts are fun and they are a great foundational movement, but sometimes they have to go on the back burner. Contest prep, prioritizing of other lifts, training limitations, and even injury can all be reasons that deadlifts might not stay front and center in your program.
Here are my list of accessory exercises for jacking up your pulling strength while leaving conventional deadlifts off the list.
I dropped full deadlifts for a long time when I realised that hip hinge was weak and I was using coping mechanisms to compensate. For 4 months I did just SLDL's, really concentrating engaging posterior chain, and increasing hamstring ROM.
Even though I spent that time at a much lighter weight, and higher rep range, when I returned to full DL, my technique instantly locked in much better, and I set a PB in my second Pull workout.
Sometimes less is more.
I'm doing this now as well and also training quads (squats and hack squat), and hip thrusts a lot. With the decreased weight in the SLDL, did it affect your grip strength when transitioning back to deadlifts? I feel that may be my biggest weakness coming back to it
Adam Rajaratnam you can work your grip strength without using deadlifts. Weighted pull ups and hanging ab exercises are good options
Im pretty sure you have one of THE MOST underrated lifting channels on TH-cam. Notice I didnt say "fitness" channel; you provide A LOT MORE information than those, with a no nonsense, straight forward approach. Its also nice to see the channel grow slowly but steadly.
Maybe you could make a new series, where you explain how you would train the stabilizers & main movers of each big lift squat bench OHP , similar to what you did here with the deadlift (stabilizers above the waist, movers hips and legs). That would be one awesome series, with specific tips for hypertrophy and strength, aimed at big badass moves.
Keep up the good work my man, you´ve got a faithful subscriber here :)
Years ago, Louie implemented a program where you went 12 weeks w/o deads. All you had was squat, bench, and accessories. Oddly enough - the deads didn't suffer. I think you are onto a good thought :)
This is the type of video that I wish I had seen before I had learned what to do. It would have saved me a lot of time, very useful!
I’ve seen you somewhere before 🤔
@@alessandrocostacoutinho7745 Yeah, probably! :)
@@theghostofpcs2391 humm such a weird feeling lol
@@alessandrocostacoutinho7745 Well, since you put your lifts up, I'll give you a sub.
@@theghostofpcs2391 yeeeey, hopefully I’ll get to see you doing so as well, so I’ll subscribe to you too
What i needed! Thanks coach 👍
Keep putting out great content and great info and I’ll keep watching and hitting the like
You really hurt my ego by giving proof that my dogmatic views arent correct even though subconsciously I’ve always known it and never wanted to admit it 😢
I think you speak for many of us. 😊
Haven’t deadlifted consistently since march. Was only doing sets of 20 with front squats and zercher good mornings during lockdown, came back to the gym in September and hit a 20lbs PR
Yea same haha, only lowbar squated during lockdown and came back and hit a 30lb PR on my sumo deadlift
A lot of times its the recovery that does it. Just staying away after smashing it for a period of time can allow for supercompensation
What were you doing on zercher good mornings and what was your new deadlift pr bro? :)
@@gravitytraining6516 @Gravity Training Sorry for the late reply. For zercher good mornings, I shifted to doing sets of 12-15 after September. The Deadlift PR I got then was 260kg Sumo, and the highest I got with 20reps in the Zercher good morning was around 90kg . After september we had another lockdown in the UK, so kept using Zerchers, but ran 12-15s then 6-10's until April 2021.
Destro Hades why zercher as opposed to normal good mornings?
I don’t understand how your channel isn’t absolutely huge. Awesome info, always
I appreciate that! We're on our way, just chugging along like the Little Engine That Could.
the most beautiful video I could’ve come across today... THANKYOU
your videos are helping me get stronger, just wanted to say thanks for that.
Man! So thorough and logical.
You have lots of knowledge and experience that you deliver in a simple way. Keep it up 👍🏽
I definitely notice a difference when I don’t deadlift all the time but still work as if I am doing deadlifts. I’ve been doing this but it is great to have a guy explain it. I’m definitely subbing‼️
Great content, very underrated channel.
awesome video thanks man right on point wasnt hinging correctly and got hurt hopefully this helps to deadlift back again in a month or two
Baller! Loving this upload schedule!
I've definitely have loved adding reverse hyper machine into my lifting box squats going up, quicker off the box as well, deadlifts feel like I'm in a better position.
Much love Brom keep grinding
Lunk alarm squad here. The information here is gold. Liked and subbed!
I actually brought up my squat during the pandemic on just plyometrics and heel elevated squats, goblet squats and riding my bike. Back squats were the only thing I couldn't train at home, so I dialed in on my feet and ankles, I did a 2.5x bodyweight hack squat for 8 reps my first day back so there's always ways to train.
Great content thanks!
Great video ! Thanks for the information
Brilliant as always
Amazing as usual
Very informative, thank you for the video.
Bent Row, and Zercher Squat as accessories have increased my pulls. Along with Sandbag and Stone loading.
Subbed a third of the way into this video. Glad I found a solid channel!
Awesome, thank you!
Bromley, your content is fantastic. I really appreciate it and look forward to your videos. Your shared experience is of high value and you articulate strength training concepts as well as or better than any other leaders in the industry.
For those that feel the same way and are able to, picking up Empire Barbell swag might be a great way to help support Bromley and keep the content coming (NOTE: I’m not affiliated with Empire Barbell).
100% agree, this guy is a treasure even in the nsca community imo
Thanks for thoughtfully expanding the conversation on deadlifts. Without question, they are important. But, also without question, there would be no work load limits, if they were easy. My employer says any lift over fifty lbs requires two people. Probably an Osha thing. Fyi, I have just read Super Strength by Alan Calvert whom John Grimek closely followed. He swore by kettlebells. I know that his business was to sell a loadable kettlebell, but he has a wealth old training knowledge that is rarely seen. I saw Jefferson lifts of which Calvert was also an early proponent. I have found that Kai Green swears by Jefferson squats, like your trap squats. If I need a hinge, I will just go for strong kb swings or even amraps. If I feel the fatigue, I am getting workout, imo. Calvert also advocated some crazy Roman pole abb work. Seems that in his opinion, strength that is functional begins and ends with hinging and abbs. I can see that.
Great video, thanks!
Amazing content!!! Instant subscribe!
I’ve been doing Kirk Shrugs and Kroc Rows for a few weeks and my upper back has blown up in a way I’ve never seen before. Not surprisingly, squatting and deadlifting feel much easier now. The upper back was definitely a weak link for me, and probably a lot of others.
I can see your channel going past millions soon... You are super knowledgeable coach and mentor.. Thanks so much sir for such great insights... Love from India
Keyboard warrior busted...😂
Good video as always
Awesome content Brother. Didn't know strongman movements can improve your deadlifts. Will include it in my training.
Well the best deadlifters in The world are wsm competitors
God damn, you are so knowledgeable. Thanks!
Quality information!!
Great video and explanations brother!
Appreciate it!
Excellent Video Alexander!
Would you happen to have any advice for someone trying to maintain their deadlift and squat with a lower abdominal strain, maybe even a potential hernia?
New subscriber here! Like your content a LOT. Thanks!
Thanks for the videos
I've been doing this for a few years now. I use squats, seated rows, and reverse hypers on one lower body day and SSB box squats, low (3 mats) block pulls, SLDL, and bentover rows on the other day. I add one heavy DL double or triple 2 weeks out of a meet. I found that using this method allows me to train the Squat regularly while not suffering the recovery penalty of frequent deadlifting.
Couldn't train dead lift during Gym closures.
Lucky enough to have a mini power rack at home.
Did rack pulls about mid shin with a controlled drop/eccentric.
Used comparable loads to my regular dead lifts.
Came back to the gym and did life time PRs at the age of 59
No Alex, thank YOU for YOUR support!!
Good Mornings, shrugs, power cleans, and high pulls from Bill Starr. Each done 2x/week, 5x5. I did that in the 70s and put 35# on my DL in 6 weeks.
70s? You must be an old gentleman
@@secondthought2 64 now. Finally retired a few years ago. The body just doesn't recover like it used to.
Thanks Alex for another great video. What % for your comp lifts do you start these movements at ? Do you use a linear progression over 6-8 weeks or a wave progression, etc. ? Thinking of doing this when our gyms reopen while concentrating on improving my bench.
Great exercise that transfers to deadlift is razor curls. Perform on GHD. At bottom knee is fully extended and hips are flexed to 90. At top knees are flexed to 90 and hips are fully extended. Huge stretch and squeeze on the hamstrings. Works full posterior chain. Good resistance curve.
i want to add that pull through are insane for hams and glutes maybe the most activation than any other movement
During quarantine, the only equipment I had consisted of a pull-up bar and a 50 lb bag of rice. A couple times a week, I would take this bag of rice for a walk around the block, carrying it across my elbows in a zercher position, and would come home feeling a burn at the top of my erectors, where they attach in the mid-back.
Since getting back into the weight room, my deadlift has jumped from 405 to 465. None of my other lifts have increased nearly as dramatically. My proportions aren't remarkable, but my deadlift was previously quite stubborn, and it would stall while my other lifts progressed nicely.
I've been wanting to give much greater priority to deadlift accessory movements like that to ensure progress. Your suggestion of deadlifting with slow eccentrics and retaining tension in the bar at the bottom has been another game-changer for me. Thanks for this video, this is exactly what I needed.
I usually do my good mornings on my secondary deadlift day. It's done wonders for both my deadlift & squat
Cool. Out of interest, what are your squat and deadlift 1 RMs and what is your rough 10RM on good mornings, with a straight bar, near to 90°?
@@gravitytraining6516 I'm on a 405 deadlift for 3 reps, haven't tested yet.
Good morning I'm on 175Lb for reps, I only started doing them a couple of months ago though.
For me personally frequent barbell rows ( I used a handful of variations), rdls , straight leg deadlifts and low bar squat ( especially paused)are great movements to drive deadlift progress . Much less weight on the bar. I really like the combination of Yates and pendlay rows as accessories.
Bromley’s looking like the liver king in this video.
At the very outset of my lifting, at 31, I learned that the squat increases the deadlift. I've always believed that the squat brings up the deadlift, but the deadlift doesn't increase the squat and, in fact, hurts everything else because of its impact on recovery. I learned that because one day I saw a group of 4 lifters attempting to deadlift 385. I asked them if I could try. I got it, barely, at 158 lbs. Some time after, I decided to start lifting. I didn't do any deadlifting, but I did squats. After I don't remember how long, I decided to see where my deadlift was. I did 405×4, easily. I decided to try for 5 the following week. Got it. Decided to try for 6 the following week. Got it. And I learned another lesson from that i.e. that one set is adequate assuming that you're pulling a good weight relative to your body weight. Deadlifting was a part of my routine probably 20-25% of the time, and I always did one set after squats when they were. That proved to be enough to allow me to do the best deadlift in South Dakota State Prison history. That was 605@178. No, that's not world class great, but the food was wholly inadequate in protein. My supplement was two Ramens a night. 9 weeks prior to that weight meet I began doing one set of stiff-legged deadlifts after my squats, ny last being 405×6 while keeping my knees locked and taking the bar to the top of my feet. Then 3 weeks of one set competition style after squats. I didn't really know what I was doing then, but instinctively I knew of the importance of specialization. And another lesson was learned there, although I didn't realize it until later, and that is this: Unwittingly, I had proven that my later philosophy of doing exercises that are similar to but more difficult than the competition lifts themselves (my definition of and approach to the conjugate method) worked i.e. the squat and stiff-legged deadlifts are both exercises that are similar to but more difficult than the deadlift.
Subscribed thank you
Did this, RDLs had my hammies sore for days. Also, box squats are a fave of mine.l
Hi Alex. Just found your channel and instantly subbed on both my accounts lol 😊.
I injured my right glute two weeks ago so can’t dead or squat right now 😓. This video is excellent and has given me some ideas! Can you (or anyone in comments) give me a little extra advice?
Cheers
Some of us read , and still have the original article in Musc. Development by Bill Starr in which this was first proposed .
Hey Alex, I just tried to click the bell for notifications. However it says that as the content is "made for kids" it can not be signed up for notifications.
Just wanted to bring your attention to that for this and future videos, so as others don't run into the same issue...and you can continue to put out your always stellar content.
This seems to be the case when going into your actual channel as well. Might just be a simple change in settings or something.
I looked into the settings and the videos are listed as 'not for kids' on my end. Thanks for the heads up, I'll investigate further.
Can this also work for sumo pullers? Anyways, great content
How do you feel about weighted barbell back extensions?
I'll do a relatively light deadlift (225-275) and then complete my workout with a heavy rack lift and then good mornings on a different day - but I'm 60 and weekly heavy deadlifts are just too exhausting
Hi, Alexander! You might have already implied this at the beginning of the video, but is it pretty much unrealistic for an new intermediate lifter to try an train both the squat and deadlift at the same intensities, same volume, and same frequency? I typed this comment because I'm thinking about prioritizing my deadlift by deadlifting 3x/week and using front squats, knee-dominant split squats, and leg extensions to maintain my squat strength.
It would seem to me that once you have exhausted your newbie gains, you kind of just have to pick one-let's say a hinge pattern-and prioritize it for quicker growth while the other movement pattern (squat pattern) has to slowly follow behind it.
This reminds me of a video Martins Licis put out about how he increases his deadlift by doing squats and SLDL
But he still did deads then? SLDL are really really specific to deads
Can I replace trap bar deadlifts with loadable dumbbell deadlifts? Thats what I have available. Like farmers deadlift
I’ve noticed that my deadlift gets far, far stronger off of the floor if I add box squats in the training cycle. Personally I keep them beltless and do a 5x5 progressing weight over time. If your weakness is off the floor I highly recommend them
Box Squats are one of the best hip developers possible and a superior way to train the squat assuming you keep enough free squatting in your program to keep the groove.
More hip strength will make both squat and dead numbers go up.
Do you pull conventional or sumo?
@@mikeyliftz2817 conventional, but it would work even better for sumo
Im an olympic weightlifter apprentice, i didnt deadlift since november 2019, only cleans and zerks and snatches,and 3 days ago i did some deadlifts for fun, and i hit a pr of 210kg (my max deadlift was 195kg a year ago lol).
+15kg deads in a year is impressive, oly lifter or not
Hey, mr bromley. Could you review the bulgarian method? Im about to commit to it once my current program finishes.
He has mentioned the Bulgarian method in the past but from what I’ve heard you need to be mental to actually go through with it, and it takes a solid 18 months before you start getting better, so I’d advise not doing it
James Bedwell damn. I was thinking of running it for 4-6 weeks with my deadlift. Which, I know, sounds crazy. But I was going to strictly use a double over hand grip, which I thought wouldn’t have been so taxing on my cns
🔥🔥🔥🔥🔥
Like grip, that would increase my DL, can't pull what I can't hold...
I need help. I am training squat and deadlifts in one day twice a week. in the light days like 70% it is fine. but on the heavy days like 85% or 90% it is hard because i need to do assecories for both lifts. Any suggestions on how to fix this problem? Thank you in advance
This video is literally on that...
prayers answered
I love squats but my knee are rotten and dont allow me to have fun. Im doing very low weight to see if the knee get stronger/beter
Sometimes u just gotta stop and give ur knees a some time with icing them. I had so much pain but since covid stopped me from going to the gym for a while i came back to squatting with almost no knee pain and squatting is offically my favorite workout now. Already gained all my strenght back and even further since i can do more volume and weight without pain. Also SUMO SQUATS help alleviate the pain. I do both conventional and sumo.
🏆 *Bodybuilding isn’t 90 minutes in the gym.* _It’s a lifestyle_ 🏆
I dead lift heavy every other week, as long as I do GHR, back extensions, reverse hyper’s, and continue to squat, my deadlift progresses. Target the weaknesses and practice technique, that’s my tip.
Sound advice. Every other week was the trend I saw among big pullers when I first got into strongman. Do you have a set method of progression? Or is it heavy as possible.
@@AlexanderBromley The further out from a meet (I powerlift), the more general varaiation selected (pull from blocks, pins, deficits, etc.) It's usually a top set of no more than 5 reps. Then I do backoffs taking a percentage (ex: 10%) off the bar. Once I get closer to a meet, it becomes more specific to just off the floor and dialing in technique and I progress weight linearly.
Btw love the videos man, you have a unique perspective on training, I'm glad you take the time to share it. I appreciate it!
Hello. This inspired the following question. Can you increase the squat without squatting?
Same exercises apply, add some step ups on a high box and you're good. Push a heavy prowler
Good morning/Romanian Deadlift + Step up/bulgarian split squat
i HATE deadlifts but i like squats, i still wanna deadlift more than what i squat so this is useful to me
Opposite for me 🤣🤣🤣
Difference between RDL and SLDL?
Sldl pauses on the floor, rdl hovers above(both with a stiff leg position)
leaving comment for algorithm.
I did bench only program from Kirill Sarychev 2 times in a row (26 weeks), and my deadlift 1rm went up 10kg and my squat went down 10kg lmao, ive been training for 5 years
One guy people may have forgotten that proved this theory correct..chris jones. He never did deadlifts early in his career. He did barbell rows and back extensions on back days and rdls on leg days, next thing we know hes deadlifting 500 for reps at big j's on his physiquesof greatness channel
You should do paintings.
I do paused Box Squats and they almost add more strength to my deadlift than deadlifting.
I've stopped doing deads because of recovery time
You can just do Romanian dead’s squat and farmers walk
Perfec5
Wouldn't atlas stones carry over a lot to deadlift? All the top stone lifters I can think of also had huge deadlifts
You didn't watch the video
@@gravitytraining6516 he didn't have them listed in the Strongman events which confused me
I lumped stones with bag and keg loading, since they work very similarly. But yes, atlas stone loading is insanely effective. The technical aspect along with the pain in the ass it is to set up and clean up is why I think more people aren't doing them
@@AlexanderBromley That makes sense, thank you
I went from 535-605 in 6 months by just speed lifting once a week and doing a shit ton of posterior chain work.
What were you doing on the good morning for sets of 10, straight bar, nice and deep etc with a deadlift like that?? :0
Ca Chow Mostly heavy seated good mornings, DL stance leg presses, Glute Ham Raises and RDL’s.
I would like to see more shit like the chicken shake, I think it could become a meme
Haha the internet voted. They were not impressed with that one.
I've been prioritizing squats and cleans, but my deadlift has still had the best gains. Oh well.
Hey man can you give me a template for a 4 day work out schedule
Behind my right knee is really fucked atm from deadlifts, good mornings and just walking.
My right inner elbow is fucked as well has been for months now from pull ups. I cannot row at all atm.
I can still squat and I can do facepulls and straight arm pull downs. That is literally it at the minute for anything to help my deadlift. All pushes are fine.
Fucking hideous.
Increase your lifespan by not deadlifting
I dont even do deads because of my spine.
What do you mean?
@@gravitytraining6516 degenerated spinal discs...
Wow, you're so much smaller than Chad Wesley Smith.
Everyone is smaller than Chad Smith.
soooooo quite
Isn’t that just building muscle with extra steps
Or you can do deadlifts twice a week, and do these accesory movements every other day of the week.
Maybe you didn't understande. To get to the "dead" part of the deadlift it has to kill you.
Is this dude still putting out vids 4x a week? If so Bossy ass vibes.
Training at Planet Fitness is not a good reason
More Westside crap. No thanks.
Great exercise that transfers to deadlift is razor curls. Perform on GHD. At bottom knee is fully extended and hips are flexed to 90. At top knees are flexed to 90 and hips are fully extended. Huge stretch and squeeze on the hamstrings. Works full posterior chain. Good resistance curve.