Enthusiasm from others can make a difference, maybe even a big difference, in your deadlift. But it all starts from believing you can do the lift. Like the bench press and the squat, there are variations.
You can do the deadlift with dumbbells Stiff-Leg Dumbbell Deadlift. Just by assuming the same position as you would if you were using the bar.
You can also use power racks for partial deadlifts Smith Machine Stiff-Leg Deadlift which is beneficial for you deadlift. You can do more weight on the partials and the more weight you do, the more you can do on the regular deadlift. Also the more weight you do on either dumbbell deadlifts or partial deadlifts helps your mental strength also.
For instance, if your max on the deadlift is , and you do partials with , try the next time you max. But remember, both your mental and physical strength can make you move that The deadlift is a great exercise for both powerlifters and bodybuilders.
For powerlifters, it can make them stronger and even help them in the squat. For bodybuilders, it can pack on size and strength. Look at pro bodybuilders Mike Francois and Marko Savolainen. You would notice that they have one thing in common, both have mass and thickness. For any avid weight trainer, it can determine how strong they are.
But when someone says it feels "risky," I can pretty safely assume that it feels unsafe on only one of those muscle groups: the back. And while this might be due to technical errors, it also could be the case that you simply don't have a great structure for deadlifting.
For example, you might have a long torso and short arms, or it could be that you had previous lumbar injuries that make the deadlift painful or flat-out dangerous.
If this is the case, the trap bar deadlift is a safer alternative. Pulls performed on the trap bar allow a more upright torso and hence, less risk to the lumbar spine. And despite what the barbell purists will tell you, the trap bar can definitely help you build both strength and muscle on par with a straight bar. If you don't have access to a trap bar, or have already tried it without success, I would continue to explore the reasons why you seem to be unable to deadlift in relative comfort.
After all, it's useful to have the ability to lift weights up off of the floor in everyday life. But in the meantime, I would simply use other movements to train the relevant muscles:. Perform the moves in the order listed warm-up sets are not included.
As on leg day, choose a weight that lets you approach muscle failure by the target rep listed, but don't take the deadlifts to failure. Leave a rep or two in the tank. Even though deadlifts are a go-to movement you can include in either your back or leg routine, don't do them on both days.
Include them as part of one muscle group workout for a while. Then, change up your training and make them part of your other workout. And be sure to allow sufficient recovery—especially neural recovery after a really hard back day. Your whole body will thank you and give you the strength and endurance to stick with your program.
At the risk of stating the obvious, what I just wrote doesn't apply to you if you're a powerlifter. Generally speaking, powerlifting splits are separated by the lifts trained or the session's objectives. For the sake of competition readiness, many powerlifters like to train squats and deadlifts on the same day, to simulate a meet. Still others are hell-bent on training the lifts on separate days, to maximize the deadlift session and hit the supporting accessory work.
There's been no consensus on which approach is better; powerlifters have achieved success both ways.
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