A Comprehensive Guide to Deadlifting 500 Pounds

December 19, 2023

Here are some tips for breaking your deadlift plateau and adding plates to your lift.

The deadlift is a highly effective compound exercise that increases muscle mass and enhances functional fitness by reinforcing the hinge pattern in everyday lifting activities. Moreover, deadlifts have proven beneficial in alleviating lower back pain (1). So today, we’ll dive into how to deadlift correctly so you can add plates to this big three-movement and potentially deadlift 500 pounds or more from the ground!

Are you a newbie to deadlifting and eager to elevate your training? Well, here’s the deal: boosting your deadlift power goes beyond simply piling on more weight each time you hit the barbell. Your technique, diet, and even rest are all key factors to consider.

To kick things off, setting a goal is paramount. Let’s say you’re aiming for the impressive milestone of 500 pounds. Let’s dive into the game-changing tips to help you conquer this feat.

Deadlift Variations to Deadlift 500 Pounds

The first step towards increased deadlift power is getting your technique right. However, this technique will depend on the type of deadlift you’re doing. You can also mix up your deadlift variation to improve your movement patterns and skill.

Conventional Deadlift

The conventional deadlift is the regular option but tends to be better for people with shorter legs. This deadlift requires a lot of stability and back strength because your hips end up farther from the barbell.

Sumo Deadlift

The Sumo deadlift is better for tall athletes with long legs. The pose of this lift helps you get your legs out of the way. This deadlift also has a smaller range of motion, but you’ll need great mobility in your hips to execute it. It’s also more back-friendly compared to its conventional counterpart.

Romanian Deadlift

Romanian deadlifts are a shortened range of motion of the deadlifts and focus on the glutes and hamstrings. This variation can improve your form and strengthen the muscles heavily used in deadlifts.

Snatch Grip Deadlift

Snatch grip deadlifts will improve your grip strength for deadlifting. They’ll also teach you patience for getting the barbell off the floor during the standard deadlift.

Pause Deadlift

Pause deadlifts will increase your strength through weak points to improve your technique when deadlifting. They also increase your time under tension, leading to more muscle strength and growth.

Preparation

You must prepare adequately when training deadlifts for lifting 500 pounds. Targeted warmups are one of the ways to get your nervous system ready to lift. This will allow you to focus on pulling as much as possible to reach your goal.

Programming to Deadlifting 500 Pounds

Preparing to deadlift 500 pounds needs solid periodization programming. Here are some appropriate ways to progress your deadlifts.

Linear Progression

This is the most popular and is when you gradually and consistently increase the weight on the bar over time. You might hit a point where you can no longer add any more weight, a.k .a. a plateau; varying your technique or programming usually helps you lift past this point.

Variations

Following the same routine over time could lead to you hitting a plateau; the answer, as this study confirms, is variation (2). Apart from trying the different types of deadlifting from above, you can use accessories like weightlifting straps, belts, or bars like trap bars. You can also try other non-deadlift routines like rack pulls.

Alternating Intensities

When building deadlifting power, you shouldn’t only use low volume and high reps or train to failure. Sometimes, it’s best to alternate intensities throughout the week. So, one day can be an all-out day while the other can be a moderate day. This will help train your nervous system and keep your body primed for lifts while being mindful of recovery and preventative injury measures.

Stretch

After deadlift training, don’t just call it a day. It’s essential to cool down before you leave the gym. Dynamic stretching before lifting is just what you need to improve your mobility and enhance performance, while static stretching after your workout improves post-workout recovery.

Nutrition for Deadlifting 500 Pounds

If you want to deadlift heavy, you must pay more attention to your diet. Consume nutrients that will increase your energy and strength. You’ll also need to tailor your nutrition to improve the muscle building process. For example, adding more protein to your diet can help you build muscle and lose fat.

Recovery

Recovery after training plays a vital role in your performance. So, to prime yourself to deadlift 500 pounds, you must ensure your muscles recover well. Get adequate sleep, try meditation or yoga to reduce stress, and have at least one rest day a week. Active recovery, like walking and deload weeks, is great to keep you moving while letting your body rest, too. You could also look into recovery techniques like ice baths to see if they work for you.

How to Deadlift

Now, you know the techniques for increasing your deadlift strength. And here are some lifting tips to implement while deadlifting to deadlift 500 pounds.

Adopt a pose that puts your feet firmly on the floor and puts equal pressure on your entire foot.
Center the bar. The barbell must stay close to your body to travel the shortest distance during the deadlift. A central bar over the arches of your feet will help you achieve that.
Use weightlifting shoes with low and flat soles, or go barefoot for the lift. Soft and high, running soles will absorb the drive you need during the pushing part of the deadlift. They could also reduce your stability, leading to you lifting less.
Don’t rush the lift. Ensure you’re well-rested and have implemented a proper warm-up before pulling the load.
Don’t stop pulling. Commit to pulling until your hips have gone into lockout. Once the bar has passed your knees, push your legs into the ground to get your hips under the barbell and finish strong.

With the right mindset, technique, and programming, deadlifting 500 pounds is an attainable feat. The tips and tricks we’ve shared here may prove invaluable to your journey. Implement them, and you’ll add plates to the barbell your next pull day.

References

Fischer, S. C., Calley, D. Q., & Hollman, J. H. (2021). Effect of an Exercise Program That Includes Deadlifts on Low Back Pain. Journal of sport rehabilitation, 30(4), 672–675. https://doi.org/10.1123/jsr.2020-0324
Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897