I’ve always been painfully slow off the floor when I deadlift.
Like, you could be watching the movie Titanic and I’d juuuuust be getting the barbell off the floor by the time you got to the part where Rose lets go of Jack.
If this sounds like you, you may need some more squats in your life.
Squat to Build Your Deadlift
A few years ago I made a concerted effort to prioritize my front squats (and upping my squatting volume in general) and was finally able to conquer a 600 lb pull.
The additional squatting undoubtedly helped improve my quad strength and ability to push away from the floor when I initiated my pull.
Heed my warning, though. If your deadlift volume is up it’ll behoove you to opt for more front squats or high-bar back squats since both will allow you to maintain a more upright torso (less shearing on spine). If your deadlift volume is on the low end, feel free to implement more low-bar back squatting.
👇👇👇 Check out a sample training split below (after the video) 👇👇👇
Here’s a quick example of how I’d structure the deadlift to squat ratio based off deadlift frequency:
Deadlift 1x Per Week (2 Lower Body Sessions)
Day 1:
A. Back Squat: 5×2 @ 60%, 60s rest
B. Deadlift: 2×2 @ 85%
C1. Deadlift – For Gainz: 4×4 @ 70-75%
C2. Deadbug Variation 4×5/side
C3. Stab Someone in the Face 4×3
D1. Goblet Split Squat 3×12,10,8/leg
D2. 45 Degree Back Extension 3×12-15
E. Carries or Sled Work
Day 2
A. Back Squat: 1×2 @ 85%
B. Anderson Back Squat: 5×1 @ 80%, 60s
C1. Pause Back Squat: 3×5 @ 70-75%
C2. Deadstart DB Row: 3×8/arm
D1. Pull-Throughs: 4×10-15
D2. Reverse Nordics OR Sissy Squats: 3×8-10
Deadlift 2x Per Week
Day 1
A. Pull-Through: 2×10
B1. Deadlift – Rest/Pause: 3×3/2/1 (use a load you KNOW you can do for 5 reps. 3 reps, rest 15s, 2 reps, rest 15s, 1 rep)
B2. Bear Stance Belly Breath: 3×5
C1. SSB Squat: 3×8 @ 60-65%
C2. Stationary Spiderman w/ Reach: 3×5/side
D1. DB Reverse Lunge 3×12,10,8/leg
D2. Pallof Press 3×10/side
Day 2
A1. Front Squat: 3×5 @ 65-70%
A2. Pull-Ups: 3xAMAP
B. Deadlift – Speed/Technique: 6×3 @ 60-65%
C1. 1-Arm, 1-Leg RDL: 3×8/leg
C2. Split Stance Cable Chop: 3×8/side
D1. Barbell Glute Bridge: 3×10
D2. Eat a Ham Sandwich: 3xinfinity
Long story short: Don’t neglect your squats.
