Increase Deadlift Grip

When starting a deadlift, your shoulders should be directly over the barbell, or slightly forward, to position your body for optimal force generation. A common mistake is retracting your shoulders during the deadlift.

This actually increases the distance required to complete the deadlift. Keep your lats and upper back tight, but don't retract your shoulder blades.

During heavy deadlifts, your shoulder blades often flare out as the barbell leaves the ground.

Many people believe that increasing lat engagement improves deadlift performance by bringing the barbell closer to your body, but this may only be true for a few individuals. You can try contracting your lower lats to see if this works for you.

There are many ways to improve your maximum deadlift strength, but frequent training is definitely not the best approach. While a beginner might improve their deadlift in the short term by frequently performing heavy deadlifts, they will quickly reach a plateau and, in worse cases, may even injure themselves.

The correct approach is to develop a specialized set and repetition plan to achieve your training goals.

Bar Lowering Speed-I don't think you should be overly concerned with deadlift speed.

Instead, you should control the speed of the bar's descent (the eccentric phase) rather than throwing it away. Coaches argue that the eccentric phase of the deadlift is dangerous for those who lack proper deadlift technique, but in reality, it can actually develop strength.

Technology can also be improved by controlling the bar's descent-the bar's descent in the deadlift should begin with a "squat" at the hips, while the bar descends through the thighs, keeping the shins vertical throughout.

As the bar passes the knees, the shins can lean forward.

You don't have to lower the bar slowly every time, but you should control the speed of the descent to maximize muscle stimulation.