If you want to get better at a certain exercise to be able to gradually increase the load without breaking proper form, then you need to practice that exercise a lot – it’s as simple as that! However, when it comes to really heavy lifts, such as deadlifts, doing it over and over again might not be ideal.

Not only does it get tedious after a while, but you also risk weakening secondary muscles that take part in the movement which could result in a muscular imbalance. This is the reason why advanced lifters often add variations and assistance lifts or accessory exercises for deadlifts to their routines!

In this article, we’ll show you some of the best deadlift accessory exercises to help you increase the mobility and strength needed for conventional deadlifts. This way, you’ll have a well-rounded workout full of variety without having to repeat the exercise every time you step into the gym.

Trap Bar Deadlift

This is considered a beginner deadlift variation since the shape of the bar helps align your weight with your center of gravity. It makes it easier on your joints, so you can focus on strengthening all the muscles involved in regular deadlifts.

How to do it:

1. Set the trap bar on the floor and step in the middle of it, placing your feet shoulder-width apart.
2. Hinge at the hips and knees until your thighs are almost parallel to the floor and grab the bar by the handles on both sides with your hands in a neutral grip.
3. Begin the movement by pulling the bar off the floor, returning to the standing position as you drive the bar along your legs.
4. Hold for a moment while you squeeze your muscles, then bring the bar back down and repeat.

Dumbbell Romanian Deadlift

By reinforcing proper hip hinge technique, engaging lower back muscles, and improving balance/stability, RDLs contribute to stronger deadlift performance, enhanced lifting mechanics, and reduced injury risk. Their versatility adds variety to workouts, complementing overall posterior chain development and leading to long-term strength gains in deadlifting.

To enhance your grip and help you power through more reps, use UPPPER Lifting Straps.

How to do it:

1. Stand with feet shoulder-width apart, holding dumbbells in front of thighs, palms facing your body.
2. Keep back straight, chest up, and shoulders back. Hinge at the hips, pushing them back while slightly bending knees.
3. Lower dumbbells along front of legs until you feel a stretch in hamstrings. Keep back flat, avoid rounding.
4. Engage hamstrings and glutes as you return to starting position.
5. Repeat for desired reps, focusing on proper form throughout.

Barbell Good Morning

This is another glute and hamstring exercise that helps increase your strength around your posterior chain while also improving your hip hinge form for conventional deadlifts.

How to do it:

1. Load a barbell and place it on a squat rack in front of you, then get under it and place the bar over your upper back so that it rests on your traps and shoulders.
2. Grab the bar with an overhand grip at a comfortable distance, unrack the bar, and take a step away from the rack, standing straight with your feet hip-width apart.
3. Bend slightly at the knees and begin the movement by hinging forward at the hips while keeping your back straight until your upper body is nearly parallel to the floor or as close as you can get.
4. Keeping your shoulder blades pinched together to keep the bar in place, squeeze your working muscles in this position, then stand back up and repeat.

Barbell back squat

This classic barbell exercise trains your back and legs to be able to handle heavy weights. Not only that, but the second portion of the squat also helps improve the leg drive needed for deadlifts.

Enhance back and core stability without restricting your range of motion with UPPPER Lifting Belts.

How to do it:

1. Place a loaded barbell on a squat rack in front of you, then step under it and place the bar over your upper back so that it rests on your traps and shoulders.
2. Grasp the bar with an overhand grip at a comfortable distance, then unrack the bar and step away from the rack, standing straight with your feet shoulder-width apart.
3. Keeping your back straight, begin by lowering yourself into a squat position, bending your hips and knees as you descend until your thighs are parallel to the floor.
4. Pause for a second while you squeeze your muscles, then slowly stand back up and repeat the squat.

Rack pulls

Rack pulls help you perfect your deadlift form by reducing the range of motion.

How to do it:

1. Place a loaded barbell around or below knee height on a squat rack and stand in front of it with your feet hip-width apart.
2. Hinge at the hips and knees to grab the bar with an overhand grip at a shoulder-width distance, keeping your back straight.
3. Engage your core and begin the movement by straightening your hips and knees, pulling from the bar until you’re standing straight and the bar is resting over your thighs.
4. Squeeze your muscles in this position, then bring the bar back to the racked position and repeat.

Barbell hip thrust

This movement isn’t only great at building strength and mass along your posterior chain, but it also improves your hip hinge and increases lower body stabilization needed for deadlifts.

Use a UPPPER Barbell Pad to help you push heavier weights without crushing your hips.

How to do it:

1. Find a bench and sit on the floor with your back to it, resting your upper traps and shoulder blades along the long side of the bench.
2. Roll a loaded barbell over your hips, grab it with an overhand grip, and place your feet firmly on the floor at about shoulder-width distance.
3. Engage your core and begin by thrusting your hips off the floor, driving the bar upward until your torso and thighs are parallel to the floor.
4. Squeeze your muscles in this position while you hold your upper body with the bench, then lower your hips to the floor and repeat.

Meadows row

On top of working your upper back muscle groups unilaterally, the Meadows row helps you improve your grip strength, which is an often overlooked but crucial element for safe deadlifting.

How to do it:

1. Load one end of the bar and place the opposite end on the floor against a corner or a squat rack so that it doesn’t slip.
2. Stand with your right side to the bar and grab the end with your right hand in an overhand grip, staggering your feet for stability with your left foot in front.
3. Hinge at the hips and knees so that your torso is at about 45 degrees and begin by rowing the bar up and toward your chest until your arm is almost parallel to the floor.
4. Pause for a second while your squeeze the working muscles, then bring the bar back down and repeat.
5. Finish your reps and switch to the opposite side.

Take your deadlifts to the next level with these exercises

The best fitness program is one that is well-rounded and hits every muscle from all angles to strengthen them and make them grow. Always remember to have enough variety in your workouts, especially if you’re working toward a tough weightlifting goal such as mastering your deadlifts!