Your Secret to a Bigger Deadlift

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Here’s what’s happening in today’s edition:

• Add bands to increase your pulling power

• Hamstring hacks for leg day greatness

• How to use manual resistance for a greater training effect

Training

Rock Band

If you have never experienced the pure, unadulterated joy of deadlifting against a set of resistance bands, pro strongman Mitchell Hooper thinks you are missing out on a wonderful experience (and extra plates the next time you max out).

Using bands to provide accommodating resistance was popularized during the golden age of Westside Barbell. But for some reason, it still remains like Bigfoot in most gyms — often talked about but never seen in the wild. The truth is that adding band tension and focusing on the oomph (technical term for speed) can let you build up your deadlift without having to put your body through the rigors of non-stop heavy lifting. 

Curious to learn more? Watch how Hooper uses bands to build his massive deadlift and consider setting up a coffee date with your new Sasquatch friend soon.

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Workouts

Ham It Up

If you want to deadlift big weight, you’re going to want to build up your hamstrings. Luckily, crushing your hammies up to 50% harder on leg day is just a few simple tips away. 

Using his understanding of the science of anatomy and a choice study or two, BarBend’s Jake Dickson is here to help you max out your hamstring development without any major lifestyle changes. First, you have to pick the right machine. Second, you need the correct workout and exercise order to really drive your hammies home. Use the simple, science-backed guide below to add some heft to your hams. 

Exercises

Manual Labor

Manual resistance training (sometimes known as partner-assisted training) is an underused tool in the world of hypertrophy and strength. Whether you’re coming back from an injury, traveling, or just trying to hit a muscle from an odd angle, replacing your typical barbells and cable machines with a little manual resistance might be just what the Muscle Doctor ordered.

Certified trainer Austin Current is here with 15 fresh ideas for applying manual resistance. You'll need a gym buddy to work your way through this list of exercises, but the joy of this training lies in the fact that you won't need any other equipment to get started. From neck to arms, there is a world of new training possibilities for you and a friend to explore.

Everything Else

Nom Nom the Right Way

• Protein cookies are a popular way to satisfy Sesame Street levels of confectionary cravings while staying on point with your macros. We review the top six options in this sweet, sweet field.

• The IWF Junior Weightlifting Championships are taking place in Spain this week, and BarBend’s coverage will keep you up to date on all the action.

• Multi-sport athlete Mattie Rogers shares her three top tips for jumping into the world of competitive strength sports.