Reaching a 110 kg deadlift is a significant milestone that marks the progression from beginner to intermediate levels in strength training. It’s a challenging yet achievable goal that requires a combination of proper technique, consistent training, and strategic planning. Whether you’ve just hit your 100 kg deadlift or you’re looking to break through a plateau, this guide will provide you with the insights, tips, and techniques needed to progress to a 110 kg deadlift safely and effectively.
Understanding the Importance of the Deadlift
The deadlift is a cornerstone of strength training, known for its ability to build total body strength and power. It primarily targets the posterior chain, which includes the glutes, hamstrings, and lower back, while also engaging the core, traps, and grip. Mastering the deadlift not only improves your overall strength but also enhances your performance in other lifts and everyday activities.
Reviewing and Perfecting Your Technique
As you aim to increase your deadlift to 110 kg, the first step is to ensure your technique is flawless. Proper form is crucial not only for lifting heavier weights but also for preventing injury.
1. Set Up Your Stance
- Foot Position: Stand with your feet hip-width apart, toes pointing slightly outward. The barbell should be positioned over the middle of your feet.
- Grip: Choose between a double overhand grip for lighter sets or a mixed grip (one hand overhand, one underhand) for heavier lifts to prevent the bar from rolling out of your hands.
- Hips and Shoulders: Your hips should be slightly higher than your knees, and your shoulders should be positioned slightly in front of the bar.
2. Engage Your Core and Lats
- Core Engagement: Tighten your core as if preparing to take a punch. This will stabilize your spine and protect your lower back during the lift.
- Lat Activation: Engage your lats by imagining you’re trying to bend the bar around your shins. This keeps the bar close to your body and prevents rounding of the upper back.
3. The Lift
- Drive Through Your Heels: Push through your heels to initiate the lift, extending your hips and knees simultaneously. The bar should move in a straight line up your shins and thighs.
- Lockout: As you reach the top, fully extend your hips and knees, pulling your shoulders back to finish the lift with your chest proud and your body upright.
4. Lower the Bar with Control
- Hinge at the Hips: Reverse the movement by pushing your hips back first, then bending your knees as you lower the bar. Control the descent to ensure safety and maintain form.
Building the Strength to Lift 110 kg
To progress from a 100 kg to a 110 kg deadlift, you’ll need to build additional strength in your posterior chain, core, and grip. This can be achieved through targeted exercises, consistent practice, and smart programming.
1. Strengthen Your Posterior Chain
Focusing on exercises that target the glutes, hamstrings, and lower back will help you build the power necessary for heavier deadlifts.
- Romanian Deadlifts: Perform Romanian deadlifts to focus on the eccentric phase, strengthening the hamstrings and glutes.
- Good Mornings: Incorporate good mornings into your routine to build lower back strength and improve your hinge pattern.
- Glute Bridges: Strengthen your glutes with glute bridges or hip thrusts, which will help you drive through your hips during the lift.
2. Increase Core Stability
A strong core is essential for maintaining proper form and stability during heavy deadlifts. Include core exercises in your routine to support your lifting:
- Planks: Hold planks to build isometric core strength, which helps stabilize your spine during deadlifts.
- Ab Rollouts: Use an ab wheel or barbell for rollouts to target the deep core muscles and improve overall stability.
- Side Planks: Strengthen your obliques with side planks to enhance lateral stability and reduce the risk of rotational imbalances.
3. Enhance Your Grip Strength
As the weights get heavier, grip strength becomes increasingly important. Strengthen your grip to ensure you can hold onto the bar throughout the lift:
- Farmer’s Walk: Carry heavy dumbbells or kettlebells while walking to build grip strength and forearm endurance.
- Dead Hangs: Hang from a pull-up bar for time, gradually increasing the duration to challenge your grip.
- Thick Bar Training: If available, use a thick barbell or add grips to your regular barbell to increase the demand on your grip.
Incorporating Deadlift Variations
Adding deadlift variations to your routine can help target specific weaknesses and improve your overall deadlift strength. Here are some effective variations to include:
1. Deficit Deadlifts
Performing deadlifts from a deficit (standing on a platform or plates) increases the range of motion, challenging your strength at the bottom of the lift. This variation is particularly useful for improving power off the floor.
2. Rack Pulls
Rack pulls involve lifting the bar from an elevated position, focusing on the lockout portion of the deadlift. This variation helps build strength in the upper phase of the lift, which is often where lifters struggle as they approach heavier weights.
3. Sumo Deadlifts
Sumo deadlifts place more emphasis on the hips and quads while reducing the range of motion. This variation can help build strength in different muscle groups and provide a fresh stimulus to your training.
4. Paused Deadlifts
Paused deadlifts involve pausing for a second or two just after the bar leaves the floor. This variation helps build strength and control during the initial phase of the lift, ensuring a strong and steady pull.
Structuring Your Training Program
To progress to a 110 kg deadlift, it’s essential to follow a well-structured training program that gradually increases the intensity and volume while allowing for adequate recovery.
Sample 8-Week Training Program
Weeks 1-4: Strength Building Phase
- Day 1: Heavy Deadlift Day
- 4 sets of 5 reps at 70-80% of your 1RM
- Romanian Deadlifts: 3 sets of 8 reps
- Core Work: Planks, 3 sets of 60 seconds
- Day 2: Accessory Day
- Squats: 4 sets of 6-8 reps
- Good Mornings: 3 sets of 10 reps
- Farmer’s Walk: 3 sets of 30 meters
Weeks 5-8: Peak Strength Phase
- Day 1: Heavy Deadlift Day
- 5 sets of 3 reps at 80-90% of your 1RM
- Deficit Deadlifts: 3 sets of 5 reps
- Rack Pulls: 3 sets of 4 reps
- Day 2: Accessory Day
- Sumo Deadlifts: 4 sets of 4-6 reps
- Ab Rollouts: 3 sets of 10-12 reps
- Dead Hangs: 3 sets of max hold
Testing Your 1RM After completing the 8-week program, it’s time to test your 1RM to see if you’ve reached your goal of a 110 kg deadlift. Ensure you’re well-rested, properly warmed up, and mentally focused before attempting your lift.
Recovery and Nutrition
Recovery and nutrition play a critical role in your ability to lift heavier weights. Pay attention to these aspects to optimize your progress:
1. Prioritize Recovery
- Rest Days: Ensure you have sufficient rest days between your deadlift sessions to allow your muscles to recover and grow.
- Sleep: Aim for 7-9 hours of sleep per night to support muscle recovery and overall performance.
- Active Recovery: Incorporate light activities like walking, cycling, or stretching on rest days to promote blood flow and recovery.
2. Optimize Nutrition
- Protein: Consume enough protein to support muscle repair and growth. Aim for 1.6-2.2 grams of protein per kilogram of body weight.
- Carbohydrates: Include complex carbohydrates in your diet to fuel your workouts and aid in recovery.
- Fats: Incorporate healthy fats into your meals to support hormone production and overall health.
- Hydration: Stay hydrated by drinking plenty of water throughout the day, especially before and after workouts.
Mental Preparation and Focus
Lifting heavy weights isn’t just a physical challenge—it’s a mental one as well. Developing the right mindset is crucial for pushing past your limits and achieving a 110 kg deadlift.
- Visualization: Before attempting your lift, visualize yourself successfully completing the deadlift. Picture the bar rising smoothly and feel the satisfaction of achieving your goal.
- Focus on Technique: When the weight gets heavy, focus on your technique rather than the number on the bar. Trust in your training and the muscle memory you’ve developed.
- Positive Affirmations: Use positive affirmations to build confidence. Remind yourself of your progress and that you are capable of reaching your goal.
Final Thoughts: Achieving Your 110 kg Deadlift
Progressing to a 110 kg deadlift is a significant achievement that requires dedication, hard work, and smart training. By mastering your technique, building strength through targeted exercises, and following a well-structured training program, you can safely and effectively reach this goal.
Remember to listen to your body, allow for adequate recovery and prioritize proper nutrition to support your progress. As you approach the 110 kg mark, it’s important to stay patient and persistent. Strength gains don’t happen overnight, but with consistent effort, you’ll gradually see improvements.
As you work toward this goal, keep in mind that every lifter’s journey is unique. Some days you’ll feel strong and ready to conquer new personal bests, while other days might be more challenging. The key is to stay committed, trust the process, and make adjustments as needed to continue progressing safely.
Finally, consider seeking feedback from experienced lifters or a coach if you’re struggling with form or hitting a plateau. Sometimes, a small tweak in your technique or training approach can make a big difference in your performance.
With the right mindset, training plan, and recovery strategies, you’ll be well on your way to achieving a 110 kg deadlift and beyond. Celebrate your progress, stay focused on your goals, and enjoy the journey of becoming stronger and more confident in your lifting abilities.
