Build the Deadlift thru Variation

The deadlift can be a very taxing exercise.  Many lifters have trouble with pulling heavy multiple times per week, or even once per week consistently without getting burned out.  For this reason, I recommend training the deadlift using variations of the main lift.  Using a different variation every few weeks changes the stimulus of the exercise to prevent accommodation (basically, diminishing returns from doing the same thing for too long) and central nervous system fatigue.  Here are seven variations which can be used to build the deadlift.  These are applicable to both sumo and conventional, geared and raw.

• Stiff Leg - Simply pull with the legs nearly straight (NOT locked knees), and keep them in this position, stiff, throughout the lift.  This variation places all of the work on the posterior chain, and will build lockout.
• Hitching/Halting - Start pulling from the floor, but pause just below the knee for a full second before locking out.  If you fail in the mid range, this variation is for you.
• Rack/Block - Place the bar on the pins in a rack, or place the plates on blocks.  The height should be adjusted to right below your sticking point.  Alternatively, start the bar just below lockout, and load super-maximal weight to work the grip.
• Deficit - With the weight on the floor, stand on plates or some other raised surface.  Alternatively, using a snatch grip will accomplish the same effect (I prefer this method for sumo deficits).  This variation will build strength off the floor.
• Future Method aka Reverse Bands - Attach bands from the bar to the top of a rack.  The bands should not be under tension at lockout.  This is a good way to simulate the strength curve in a geared deadlift, and to train with super-maximal weights.
• Against Chains - The easiest way to set up the chains is to just attach or drape them over the center of the bar.  Otherwise, Elitefts sells a great chain loading product for deadlift called the Chain Mate.  I prefer chains over bands here because figuring out a good way to set up bands for deadlift is just a headache (unless you have a jump-stretch platform).  This is another variation that can simulate gear as well as work the lockout.
• Opposite Stance - For sumo deadlifters, I highly recommend training conventional on occasion.  It hits the erectors in a way that sumo can not, and gives the hips a break.  If you're a conventional deadlifter, you should be pulling sumo anyway.

Variations can also be combined.  For example, chains can be added to just about any movement, and a deficit can be added to most as well.

I generally train these in the 3-6 rep range after my main lift, but will sometimes use one for a max effort exercise.  What has worked for me is working up to a top set of 5 (not quite a 5 rep max), and then doing that same weight for a few triples.  Then, increase the weight by 5-10 lbs next week and repeat for three weeks before switching to a new variation.  It's best to start out with the variations that are farthest from competition form when far out from a meet or test day, and transition to variations that are similar to competition form as the meet gets closer.

Now, go forth, and pull mightily.