T Nation


I’ve been lifting for about a year and a half. I have been very cautious with deads to avoid injury.

Regarding the three basic lifts: deads, squats, and bench- dead lifts need the most improvement.

What supplemental exercises can you recommend to safely increase the weight?

To safely improve your deadlift, train your posterior chain and your grip!

Posterior chain lifts:

45-degree hyperextensions

reverse hypers

glute-ham raises (if you aren’t strong enough at first, start with isometric holds in various positions)

Low-cable pullthroughs


box squatting

Grip training:

Heavy dumbell holds or thick bar holds

Captains of Crush grippers

pinch gripping plates

wrist roller

Titans Telegraph from Ironmind

hammer curls