How To Deadlift
- Take a stance roughly heels in line with hips – Alternatively think about doing a vertical jump, this varies with course but it is a guide.
- Toes should be slightly turned out. Not as much as the squat but definitely not parallel. Bar is just in front of your shins whilst standing.
- Bend down and grip the bar, your arms should hang vertically (so a shoulder width grip). You can use an alternating or hook (thumbs under fingers) grip, as the bar gets heavier, but if you want to improve your grip strength try and use a double overhand grip as long as possible. In this position your shins should now be touching the bar.
Deadlift Overhand & Alternating Grip
- Take a deep breath, squeeze shoulders together and lift chest, pushing bottom back. Your lower back should remain either static or slightly arched throughout the lift, don’t let it round!
Good Vs Bad Back Position
- Squeeze the pressure into the bar and sit back into your heels till you feel like you’re about to fall backwards, then lift, keeping the bar as close to the body as you can.
- As soon as the bar passes your knees, drive your hips forward to complete the lift (lockout), squeezing the glutes hard. Do not lockout by leaning back at the top!
Good Vs Bad Lockout Position
- Return the bar to the floor along the same path, don’t drop it! If you have exhaled at the top, take another breath and hold as you lower. Most deadlift injuries occur on the lowering as people tend to relax and drop the bar down, jerking the lower back, or with poor back position at the start of the lift.
- At the end of each lift, re-set your position before taking another breath and lifting again. As soon as you feel your lower back starting to round or can’t lockout the set is over.
Ramblings and an article or two ..
So a nice few days off have done me good, been doing a bit of stretching and some foam rolling and got a fair bit of reading done. More importantly, I’ve bought myself a tripod so I can take the pictures necessary to illustrate ‘Hench’ and get it out there! Going to start these this week, so hopefully will meet my own deadline of the end of the month. (hopefully!)
Most of the reading I’ve done has been into Lordosis/Anterior Pelvic Tilt as although I know I don’t have a bad case of it, I definitely lock out my deadlifts with my lower back NOT my hamstrings/glutes and my posture could do with a little work! (as could just about anyones nowadays!) – A great article with regard to this (and Posterior Tilt) is on T-Nation Force Couples I would suggest giving it a read even if you don’t suffer from either!
The great Louie Simmons swears by posterior chain strengthening and with so many records/lifters associated with his name, you’d be stupid not to pay at least a little heed! From now on I will be doing this and some abdominal strengthening every training day. I should hope that within a few weeks I should notice some improvements (especially with my deadlift form).
Going to do some more reading into APT and try and get hold of the Westside Methods again, it’s been a long time since I read it! Also keep up with the stretching and mobility on my rest days – DeFranco’s Agile 8 and Simple 6 are great for me, click on the links to find out more.