Smash Weaknesses, Prep for Meets, Build Strength 💪🏻
Mat Deadlifts Are Your All-In-One Deadlift Solution
Deadlifting can be a game-changer, whether you're a beginner or prepping for a powerlifting meet. Enter the Mat Deadlift, a versatile variation that helps build strength, fix weaknesses, and ease your way back into deadlifting after an injury. Here’s why I love it—and why you will too.
What Are Mat Deadlifts?
Mat Deadlifts involve raising the barbell on 1 to 3 mats, each about 0.75 inches thick. This shortens the range of motion, making it easier for beginners or those coming back from injuries, like when I tore my bicep in 2022.
Now I use a hook grip to stay safer and stronger. Over time, you can reduce the mats, increasing the challenge and getting closer to lifting from the floor.
Soooo Why Are Mat Deadlifts Awesome?
➙ Great for Beginners
If you're new to deadlifting, Mat Deadlifts reduce how far you have to move the bar, helping you learn good technique.
➙ Powerlifting Prep
For lifters prepping for meets, mats help you wave down. Start with 3 mats four weeks out, then gradually reduce mats weekly until you're pulling from the floor. This builds strength and confidence.
➙ Target Weaknesses
Missing lifts at lockout? Use 3 mats to focus on glutes and core. Struggling to get off the floor? Switch to deficit deadlifts by standing on mats for extra leg drive.
How to Use Mats Effectively:
➙ Beginners: Start with 3 mats and focus on learning. Gradually decrease mats as your form improves.
➙ Weak Spots: If you’re weak at the lockout, focus on higher mats. For better leg drive, reduce the mats or try deficits.
➙ Meet Prep Schedule:
4 Weeks Out: 3 mats
3 Weeks Out: 2 mats
2 Weeks Out: 1 mat
1 Week Out: Deadlift opener from the floor.
Mat Deadlifts aren’t just about moving heavy weight—they're about moving smarter. If you’re looking to crush your next meet, build back from an injury, or just dominate deadlift day, this is your move.
