The problem: Many strength trainers spend hours, maybe weeks, researching the perfect workout or trying out the latest lifting fad. More experienced lifters focus their effort honing in the technique for their squat, deadlift and bench press. Far too many, however, miss one of the most fundamental aspects to lifting big weights – perfecting the setup.
The solution: Neglecting your setup is a huge mistake. A proper setup leads to stronger lifts. The setup is the one point in the lift you have the time (and your wits) to enable you to do everything perfectly every single time. To set up correctly your entire body needs to be tight before the bar even comes out of the rack or off the floor.
How does a tight setup aid your lift?
- Efficiency: An improper setup leaves you expending more energy than necessary before even starting to lift.
- Stability: A tight set up allows you to control the weight easily, giving you greater stability with which to start your lift.
- The Weight Feels Light: Setting up tightly gives you a mechanical advantage. The weight feels much lighter coming out of the rack, or off the floor. Although it doesn’t matter how heavy it feels, the lighter the weight feels, the more confidently you will attack your lifts.
Squat Setup: The idea for this article came up while watching one of my lifters setting up to squat. Before unracking the weight she dropped down slightly, and then slammed up into the bar. Extra movements like this do not help with the lift and by doing so she loosened up before lifting the bar.
Keeping your body tight allows you to transfer all of your power from your legs doing the work directly to the bar on your shoulders and eliminates energy leaks. Done right, the bar feels lighter and moves more easily, wastes less energy, and mentally prepares you for your lift.
- Hand Position: Bringing your hands in closer to your shoulders on the bar increases the tightness of your upper back. Bring them in as closely as your flexibility allows, while still enabling you to drive your elbows forward under the bar as you lift the weight.
- Bar Position: Bring the bar down from on top of your traps (high bar position) to the shelf between the base of your traps and your delts.
- Tight Back: Once you have your grip on the bar, and have positioned the bar on your back, squeeze your shoulder blades together to contract your lats and tighten your upper back.
- Big Air: Take a large breath of air into your lungs, and tighten your core. This will create intra-abdominal pressure, providing stability to your spine.
What is Big Air?
When I get under the bar very very tightly it feels like my body is a loaded spring. Let it go and it drives the bar up easily out of the rack, even with a loaded down bar. For more tips on your squat setup, read ‘A Perfect Setup Leads to a Bigger Squat’.
Setting up your squat
Bench Press Setup: You’ve seen a lot of guys do it, hell I used to this before I knew what I was doing: before unracking the weight, he pulls his body up off the bench and as his shoulders come back down onto the bench he unracks the weight. This is probably the worst thing you can do to prepare for your bench press. Before unracking the weight you want to have your body in the perfect position and completely tight. There is no way to properly set up with a moving target!
- Shoulder Position: Place your shoulders on the bench and squeeze your shoulder blades together tightly. Think about trying to squeeze a quarter between your shoulder blades and holding it there throughout your full set.
- Leg Drive: Place your feet under your knees with your toes pointed slightly outward. Push through the balls of your feet driving your hips towards your shoulders. This will push your lower back into a slight arch, and it will tighten your entire body from your toes through your traps. Maintain your leg drive throughout all reps in your set.
Note: If you have lower back issues, consult your doctor before benching with an ‘arch’.
- Lock Your Elbows: Squeeze the bar tightly, and try to lock your elbows before unracking the bar. You want to be able to bring the bar straight out over your chest, instead of lifting the bar up then bringing it out. This works best when you have a bench with adjustable height. With the perfect rack height you can nearly lock your elbows before coming out of the rack. Your spotter should have to just bump the bar up slightly, then help you guide the weight straight out, at which point you’re already locked out and ready to begin your first repetition.
Deadlift Setup: Deadlift setups are the trickiest. I watch deadlifters squat down to the bar loosening their entire upper body, and then jerk up as hard as they can to pull their new PR. Let’s look at this approach – loose upper back, heavy weight, jerking the bar with all their strength. Let’s say you’re going to tow your friend’s car out of the ditch with your Chevy. Do you connect the chains between the vehicles leaving 30’ of slack, then floor it getting your truck up to speed before the chain tightens and jerks the bumper off your friend’s car? My first thought is usually ‘well they won’t be wasting space in my gym too long’.
A proper deadlift starts with a tight upper body and a smooth, strong, steady pull:
- Big Air: Take a deep breath into your lungs and tighten your core. This will create intra-abdominal pressure which stabilizes your spine. This is best done before you drop your hips down into the starting position. Once you drop your hips you will be unable to pack your lungs full of air.
- Tight Back: Squeeze your shoulder blades together tightening your back. As opposed to your bench press technique, where you try and pinch a quarter between them, try and tuck your shoulder blades down into your back pockets. This will reduce the shortening effect on your arms while still allowing you to tighten your upper back (shorter arms equals a longer range of motion).
- Pull the Slack out of the Bar: Pull upward on the bar before starting your deadlift eliminating any slack between you and the bar. You should have a smooth, strong pull when you start your deadlift, and not jerk the bar upwards.
- Don’t Squat to the Bar: Rock back bringing your hips down and your head and chest up. Keep your back tight and upward tension on the bar as you rock back, dropping your hips to the starting position. Don’t squat down to the bar letting your knees drift forward over the bar and loosening your back and arms.
A tight setup on the deadlift allows you to transfer all of your pulling power directly from your legs to the bar. It allows you to turn your upper body into a solid lever, minimizing energy leaks as you begin your pull.
I probably frustrate many of my lifters. When squatting I’ll make them rerack and start over several times before they even take their first repetition, but the setup is that important. A proper setup can easily be the difference between a missed lift and a new personal record.
The solution: Identify and overcome the weak link in your deadlift power – being able to lock out 500lbs doesn’t do you a bit of good if you can’t break it from the floor. As I have previously done with the Bench Press here I tear your deadlift down into the potential problem areas and recommend approaches to overcome them. It is possible that these strategies may overlap.
Training Maturity: To effectively eliminate weakness in your deadlift, you should be at a relatively mature level as a lifter. Before you start working on your deadlift weaknesses:
- Perfect your deadlift technique. You will have the greatest gains, and slightest chance of hurting yourself if you first focus on deadlifting properly. The deadlift is one of the most effective exercises on the books, but performed incorrectly it can have the greatest potential for injury.
- Build a solid foundation of strength. Before correcting weaknesses, develop the sufficient level of pulling strength. Work on your fundamental deadlift strength until you are at least an intermediate level on the deadlift with proper technique. You can find a good Strength Standards for Deadlift at http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html.
The two common deadlift weak points:
Now that your technique is fundamentally sound, and you have a solid strength base, let’s look at where your weak points may lie and how to improve them.
- Weak off the floor
- Difficulty locking out
Weak off the Floor:
Breaking the bar slowly off the floor does not necessarily indicate significant weakness. However, more explosive power off the floor inevitably leads to bigger pulls.
Key Technique Points: To improve your power off the floor, perfect your setup technique.
- Don’t waste time setting up. Once your hands are on the bar you should be dropping your hips to the starting position then pulling without hesitation. I see far too many people pause at the bottom thinking about the lift before pulling (far too many = almost all). Nothing good can happen here:
- By thinking about the pull you are talking yourself out of it.
- You cannot fully fill your lungs with air with you core compressed at the bottom of the lift.
- Fill your lungs fully with air before dropping into the starting position. Big air in your lungs will provide intra-abdominal pressure protecting your spine, and giving you great stability.
Demonstration of Big Air
- Tighten your upper back. Squeeze your shoulder blades tightly and drive them downward. Think about tucking them down into your back pockets.
- There is no stretch reflex in your first deadlift repetition. Work on creating a stretch reflex by dropping your hips quickly into the starting position, and immediately pulling explosively back up.
- Don’t squat to the bar (characterized by your knees coming forward as you drop your hips down), this leaves you loose at the bottom. Grab the bar and rock back bringing your hips down and your chest up. This allows you to stay tight and keep upward tension on the bar as you set up for the pull.
- Drive your hips forward hard to engage you quads in the initial pull off the floor.
Strength Improvements and Training: Improving your strength in certain areas can help you build more power off the floor.
- Quad strength: If you’ve properly built a solid foundation of strength this is likely not your primary issue but it bears mentioning. If your quads are weak initiating the pull off the floor may be more difficult.
- Stretch reflex: Train every rep without the advantage of the stretch reflex; start every rep in training from a dead stop. I use a technique I call the 3 count setup.
- Deficit deadlifts: Training your deadlifts from a low platform, or standing on 1 or 2 plates, can help you build low end power.
- Pause deadlifts with a low pause: Pause deadlifts with a low end pause can help build low end power in your deadlift.
- Pause squats and box squats: Building low end strength in your squats with pause and box squats can carry over to power off the floor in your deadlift.
Explosive Training: Improving the explosiveness in your lower body will help you to condition your body and central nervous system to engage all of your muscle fibers at once giving you a powerful initial pull. Concentrate on an explosive pull off the floor without ‘snatching’ or jerking the weight by pulling all the slack out between you and the bar and maintaining upward tension on the bar until you begin the pull.
- Speed Deadlift: Include speed, or dynamic, work in your training program with some type of deadlift variety. The weight should be light enough so that you can drive the bar up explosively while maintaining perfect deadlift form. Condition yourself to start your pull off the floor with 100% of your muscle mass regardless of the actual weight you are pulling. For example if you are deadlifting 50% of your 1 rep max (1RM) the bar should move twice as fast as when you pull your 1RM.
- Vertical Jumping: Vertical jumping varieties can help you generate the instantaneous explosive power you need to initiate a heavy pull. Jumping higher requires more power, so your goal over time is to increase the height of your vertical jumps. Some effective jumping exercises include:
- Box Jumps
- Depth Jumps
- Box Squat Jumps
- Accommodated Resistance: Using bands and chains in your deadlift training can help you build more power off the floor. Since the weight is lighter at the floor, you should concentrate on starting the pull off the floor with as much speed as possible, using this momentum to complete the lift as the weight increases.
Let’s start with the proper definition of a deadlift lockout: standing fully upright, chest up and shoulders back, hips and knees fully extended (locked out). A strong lockout requires a strong posterior chain (glutes, hamstrings, and lower back), and powerful grip.
Key Technique Points: Lockout technique in the deadlift requires you to be able to keep your chest up and drive your hips forward once the bar passes your knees.
- Squeeze your shoulder blades together tightly and keep your head and chest up.
- Engage your glutes at the end of the pull to lock your hips and knees out to finish the pull powerfully.
- Grip: Once your grip begins to slip, your body will tendency to stop pulling even if you had the strength to complete the lift. Here are a couple of techniques to improve your grip on the bar.
- Alternating over/under grip: Over-Under Grip: Grip the bar with one hand pronated (overhand) and one hand supinated (underhand). Which hand you use is your preference, but generally speaking it’s more effective gripping with your dominant hand pronated. Using the over-under grip prevents the bar from rolling out of your grip.
- Hook grip: Grip the bar with both hands pronated. Instead of wrapping your thumbs around the bar, lie them along the bar and wrap your fingers around your thumbs. This is a very effective grip, locking the bar in and preventing it from rolling or slipping out of your grip, but it can be exceptionally painful.
Hook Grip Demonstration
- Chalk: Be generous with the chalk, its usefulness cannot be underestimated. Every surface of your hand that touches the bar should be coated with chalk (and preferably only the surfaces of your hand, not the bench, the floor, the mirror…). Once you’ve chalked your hand nothing touches your hands except the bar! If your gym does not allow chalk, try liquid chalk.
- Gloves: The bar slides relatively easily across the surface of your pretty gloves. It does not slide easily across the surface of a well chalked hand (without taking chalk, skin and calluses along with it).
- Wrist straps: No
Strength Improvements and Training: The muscles in your posterior chain are the primary movers to lock out your deadlift. With proper training you’ll find your deadlift actually accelerating once the bar crosses your knees.
- Posterior Chain: The posterior chain is greatly overlooked aspect of your training plan – yes, yourtraining plan. Your glutes and hamstrings should get just as much attention as your pecs and your quads (they don’t, do they?). My rule of thumb for glute and ham training volume is 8-12 sets per week depending, of course, on where I’m at in my training cycle. The most effective posterior chain lifts I’ve found are:
You don’t need a GHR bench to incorporate this effective exercise
- Hip thrusters
- Grip Strength: Have you ever shaken a great deadlifter’s hand? Chances are they crushed your mortal hand. If you want a strong deadlift, you need a strong grip.
- Deadlifts: Use double overhand grip as you warm up until you cannot hold the bar any longer. Then use alternating grip without chalk until you absolutely need the chalk.
- Farmer walks: In addition to some great conditioning, farmers walks can do wonders for building your grip.
- Wrist straps: No
There are other implements aimed at helping you build your grip strength, but my preference is grabbing a bar and holding on to it as you work through your training.
- Upper Back Strength: Although your upper back is not actively involved in the pull, statically it needs to be strong enough to support the weight. As with your posterior chain, your back should get as much attention as your pecs in your weekly training plan. I also like to balance my training volume in the frontal or vertical plane (ie pull-ups) with volume in the sagittal or horizontal plane (ie barbell rows).
For more on back training, check out my Back Workout of the Week.
- Lockout specific strength: You may want to include lifts in your program that directly train your lockout strength:
- Accommodated Resistance: Using bands and chains in your deadlift training can help you overload your deadlift lockout. Since the weight is lighter at the floor, you can lift weights that are heavier at lockout than you would normally be capable of.
- Rest: You will find that deadlifts work your entire body. You, therefore, use your entire body when deadlifting. If you are not allowing yourself sufficient recovery, and not promoting proper recovery (ie rest, diet, supplementation), your deadlift strength will suffer. If you find yourself struggling with a rep weight, back off, recover, and come back stronger.
Take action: Assess where you have the greatest potential for improvement. Rework your training program with a strategy to eliminate weak links in your pulls, and get your deadlift progress back on track.
The deadlift is a simple exercise, right? Just grab a heavy bar and stand up. To advance from a good deadlifter, to a great deadlifter, you really have to understand all the mechanics of the lift, which actually are somewhat complex. I’ve broken the deadlift into 21 separate steps to help you master every nuance of the lift.
There is no reason your setup should not be perfect every single rep of every single step. You are able to stop and think about every step in the setup as you are doing it. Setting up properly can make a significant difference in how much iron you can pull.
- Select the right bar
- Pick a bar that is not bent; if you cannot find a bar in your gym that is not bent (uh, terribly sorry about that…) make sure the bend is positioned upward so the bar does not roll as you lift it
- Choose a bar with most pronounced knurling, it should be somewhat sharp; yes, this will tear your hands up, but you will hold onto the bar.
- Foot placement
- Feet should be at hip-width (inside shoulder width)
- Point your toes forward
- Bend at the waist, rotating at your hips, to grab the bar
- Hand Placement
- Grip the bar at shoulder width
- Hands should be outside your thighs so they don’t slide across your legs during the pull, as this can cause your grip to loosen
- Arms should hang straight down from your shoulders, close to the thighs
- Get a good grip on the bar
- Use an over/under grip to prevent the bar from rolling during the pull
- Try to keep both hands on the knurling
- For heavier sets, chalk up your hands to prevent the bar from sliding away from you
- Pull the bar close to your body
- Bar should be within an inch of your shins before you start the pull
- Center the bar over the arches of your feet
Basic Deadlift Technique
Try and master the basic deadlift technique before starting to add more advanced techniques to your pulls. This will give you a great foundation, and very solid deadlifts.
- Pull the ‘slack’ out between your body and the bar
- Pull upward slightly on the bar so there is no slack between your arms and the bar, or between the bar and the plates
- Rock backwards dropping your hips down, and bringing your chest up
- Rotate around your knees bringing your hips downward
- Keep your arms straight and your back tight, and maintain upward tension on the bar as you rock back
- Drive through your heels as you start your pull; use your legs to break the bar from the floor
- Continue pulling until you are standing fully erect with your knees locked, your hips forward, and your shoulders back
- Lower the bar back to the floor and reset for your next repetition
Advanced Deadlift Technique
Once you have the basic deadlift technique mastered, and the steps are automatic, begin working on the advanced techniques that will take your pulls to the next level.
- Once you are set up for your pull, and have removed the slack from the bar, tighten your back
- Squeeze your shoulder blades together and down to keep your back tight
- Activate your lats to keep the bar tight against your shins
- Take a deep breath into your lungs and tighten your abs to create intra-abdominal pressure and a solid core just before dropping your hips to the starting position
- Hold the air in your lungs until the bar passes your knees
- Exhale slowly as you lock the bar out
- As you rock backward, continue bringing your hips down until your knees and shoulders are behind the bar
- Concentrate on tightening your glutes and hamstrings as you bring your hips down
- Begin pulling as soon as your hips drop to the starting position
- Remaining too long at the bottom of the lift will allow your glutes and hamstrings to loosen, and let your head talk your body out of the lift
- Keep the bar close to your body, the bar should ride up your shins as you pull
- Concentrate on completing your pull with one smooth motion
- Your shoulders, hips and the bar should rise at the same rate
- Your hips should not come up first, leading to your knees to lock out before your upper body is fully erect
- As the bar passes your knees, drive your hips forward by squeezing your glutes
- Do not shrug the bar or lean back excessively at the end of the lift, instead complete the lift by popping your chest up
- Do not let the bar rest on your thighs (hitching) at any point during the lift, continue pulling steadily even if the bar slows and stops; if you cannot complete the lift without hitching, set it down and try again another time!
Although a seemingly simple lift, there are many nuances to the deadlift that may be difficult to learn all at once. By breaking the deadlift down into separate phases, you can master each portion of the technique and build solid foundational skills before attempting more difficult and complex steps. Just as Brute Force Rule #4: Expect Steady Progression – following this approach, you may apply this rule to your deadlift as well.
You may download a deadlift technique checklist and take it with you to the gym: Lifting Checklist – Deadlift
Last week in my Deadlift Setup article I touched on two deadlift setup approaches, the two count deadlift and the three count deadlift. In watching a new lifter last night, I captured one of the difficulties with the two count deadlift.
Notice in the picture to the right that the lifter’s left hand is at least a half an inch wider than his right hand. This is a problem I see frequently with novice lifters. When squatting down to the bar to set up, it’s difficult to watch your hands to ensure proper hand position. Improper hand position will lead to inferior pulls:
- When your hands are off-center like this, the bar will be off-balance, making the pull more difficult
- If your hands are too wide, it shortens your reach, forcing you to squat down farther to get to the bar; you then have to start lower and pull the bar farther
- If your hands are too close, they will drag across your legs, increasing friction, and impacting your grip on the bar
Quick pointers on hand and foot position for the deadlift:
- Feet should be ‘inside the shoulders’, this is a relatively close stance
- Hands should be right on the outside of your hips and legs; your arms should hang straight down from your shoulders, but not drag across your legs
- I like to keep my hands right on the edge of the knurling, so that I have a very easy time finding the correct placement; this is dependent, of course, on the width of your build and the bar that you use
Have you ever noticed how your second repetition in a heavy set of deadlifts is often easier than your first? How you set up and grab the bar can make a huge difference in powerful your first repetition is as well.
The Stretch Reflex: If a muscle is stretched rapidly, a contraction is triggered within that muscle. You use this reflex when you perform many of your exercises. During the eccentric, or lowering of the bar during the bench press for example, the pecs are stretched. This stretch, and the corresponding Stretch Reflex, assists you in driving the bar powerfully off your chest.
When deadlifting, there is no eccentric component to the first repetition. Just grab the bar and pick it up, right? On your second repetition as you lower the bar to the floor, your glutes and hamstrings are stretched, creating a stretch reflex that assists with the second and subsequent repetitions. How can you create a Stretch Reflex on your first repetition? Let’s start by walking through a typical deadlift. I refer to this as the Two Count Deadlift.
The Two Count Deadlift
- Squat down to the bar
- Grip the bar and pull
In trying to figure out why my own second repetitions were easier that the first, I came across a method of setting up for your deadlift that creates a pseudo eccentric component to your first repetition. I try to create the Stretch Reflex using a Three Count Deadlift.
The Three Count Deadlift
- Rotate forward at the hips, bending to grab the bar
- Rock back quickly, rotating at the knee to bring the hips down and chest up
- As soon as your hips hit the bottom of the lift drive up explosively, bringing the bar, your hips and shoulders up at the same rate
For both approaches, the concentric motion of the lift should be completed in one smooth motion.
As a competitive powerlifter, I focus on resetting after every rep using the Three Count Deadlift for all repetitions. In a competition, there is only one repetition, so I train for a powerful single repetition. However, although using the Three Count Deadlift may make your first repetition more powerful, you may find that using the Two Count Deadlift for the eccentric portion at the end of your first rep can make the rest of your reps easier. If you’re not training for competition, a hybrid approach (Three Count first rep, Two Count for subsequent reps) may allow you to pull greater weight and volume.
In the video demonstration, notice the transition to the Two Count Deadlift on the third repetition.
Try taking advantage of your body’s own reflexes for stronger pulls!
A friend of mine mentioned he’d taken a video of his deadlift, and was wondering how tight his form was. Although on a scale from CRAPPY to GREAT, the lift was between NOT BAD and OK, I passed on a few pointers that I thought might bump him up to GOOD. Since even OK is better than 90% of the deadlifters you see in the gym, I asked if I could share these insights with all of you.
JO: Nah, go ahead. Since it’s not TOTALLY bad [I did mention it was almost OK didn’t I?], I don’t mind, send me a link to blog.
JO Deadlift Video
ME: Ok, it actually doesn’t look bad [NOT BAD], your starting position is really good, your back is flat, and your hips are down right where they should be to start. I do have a few comments:
On the setup for your first rep, you camp out at the bottom before lifting. This is bad for a couple reasons. First of all the deadlift can be downright intimidating. If you take enough time to think about it, it will talk you out of the lift, particularly as the bar gets heavier. Don’t mess around with your deadlift. Get setup and pull (grip and rip). Secondly, you don’t have an eccentric component to the (first rep) of a deadlift. Use your setup as an eccentric, tightening your glutes and hams as you drop into position. To keep from loosening up once your hips drop in, start the pull as soon as you hit the bottom.
It’s somewhat hard to tell from the angle of the video, but it looks like your feet are too wide for a conventional deadlift, yet too narrow for sumo. If you’re pulling conventional, your feet should be inside hip width, and your hands at shoulder width, so your hands will never drag across your thighs. If you’re lifting sumo, go as wide as you can with your feet. I usually have my shins right at the rings on the bar (assuming it is a standard power bar). Your hands are also at shoulder width, inside your legs, they only should drag across your legs at the hip. Notice that regardless of the style, your arms should hang straight down to the bar and minimize contact with your legs. In the video it looks like your hands slide up your legs all the way from the floor to lock out – the worst possible scenario.
JO: I had a couple powerlifters taking the video and they were saying I need to get back on my heels a bit and something about using my hams more as I get past my knees.
ME: I’ve never heard it put quite like that (using my hams more as I get past my knees), but I can sort of see what they are talking about. Once the bar crosses your knees, it appears like you’re using all lower back to finish off the lift. You are starting out the lift OK to GOOD (hips don’t come up ahead of the bar), so after the bar passes the knees, try to think ‘hip thrust’. Drive the hips forward instead of pulling back with the lower back. You’ll get a lot more drive out of your hamstrings, and even more out of your glutes to finish it off.
Good mornings might be a great supplemental exercise to help you with this. When I do good mornings, it’s not just bending down at the waist and pulling back up with my lower back. I start by moving my hips straight back, and the bar descends as I do. On the way back up, I start the lift by pulling with my hamstrings and finish it by driving my hips forward powerfully – it’s a great supplemental exercise for developing a bigger pull.
JO: My hands are wide and perhaps my stance is too. But I don’t THINK my hands touch my legs at all, due to the wide grip.
ME: From the video it looked like your hands were right at your shins, albeit maybe right outside. I don’t know if you saw it, but here’s a blog post that touches on hand position during the deadlift: http://bruteforcestrength.com/2011/12/from-the-refs-chair-the-deadlift/
As far as ‘back on the heels’, what I focus more on is ‘rocking back’ as I set up until my shoulders are at or behind the bar. In this lift you are in that position, but the bar is a bit too far forward before you start, and your knees end up in front of the bar once you are set up. Try bringing the bar back to where it’s over the center of your feet (probably an inch from your shins), then sit in/rock back until your shoulders are behind the bar – then you have no choice but to be over your heels.
I have one final comment. Notice how you squat down to the bar to set up and between each rep. This is the most common way of setting up for a deadlift, but I prefer a different approach. Instead of squatting to the bar, I bend at the waist to grab the bar. Once I have the bar, I tighten my upper back and pull the slack out between my body and the bar. I’m then completely tight and rock back, bringing my hips down and chest up, keeping tension on the bar. As my hips hit depth I PULL! This approach has a couple of advantages:
- When squatting down to the bar, most lifters I watch loosen their upper back and arms. When rocking backward into the setup you keep tension on the bar and don’t loosen up your upper back
- If you deadlift as shown in the video, I will guarantee that the second and subsequent reps are much easier than the first. This goes back to the fact that your first rep has no eccentric component. As a competitive powerlifter, I only have one rep in competition, so I try to treat every rep as the first one, creating an eccentric in the setup motion.
Hope this helps!
JO: Glad to know you didn’t laugh (or weep).
And I hope this review can help all of you move farther up the CRAPPY–GREAT scale. If you have a lift you’d like me to review as well, feel free to contact me at email@example.com.
For more information on deadlift technique:
I’ve learned a lot about being a better lifter by refereeing powerlifting meets. From the Ref’s Chair is my attempt to pass on what I see so that you can improve your lifts. This post is from the 2011 Fife Power Company Powerlifting Holiday Classic. I witnessed some great lifting, highlighted by a 722lb raw pull. Hopefully some of these tips will help you lift even bigger next year!
Grip: I’ll dig into your grip on the bar in more detail in another article; however I wanted to touch on some of the mistakes I saw. If you can’t hold onto the bar, you can’t pull the weight. You should be taking every measure you can to improve your grip.
- Thumbless grip: There is no reason to use a thumbless grip on the deadlift. If you can hold the bar thumbless, quite frankly you don’t have enough weight on the bar.
- Chalk: I saw a lifter fastening his belt after he’d chalked his hands. By the time he approached the bar to pull, the chalk was on his singlet and his belt, but not on his hands. As cool as you look covered in blood, sweat and chalk, chalk on your attire does not help you hold onto the bar. Chalking your hands should be the last thing you do before stepping onto the platform.
- Hand Placement – too wide: This one I see all the time – using an exceptionally wide grip on the bar. A wide grip creates two disadvantages for you. First, a wider grip shortens your arm span, meaning you start the pull closer to the floor. This increases the range of motion you must pull through, and puts you at a disadvantaged position to start the pull from. Secondly, you now have forces straining your grip in two directions – one straight down towards the floor, the second inward pulling your hands toward the neutral position. Whether you’re pulling sumo or conventional, your hands should hang straight down from your shoulders. This will lengthen your arm span to the bar to its maximum, and eliminate the horizontal force from straining your grip.
Hand placement too wide
Correct hand placement
- Hand Placement – too narrow: Not gripping the knurling. Unless you have an exceptionally small frame with narrow shoulders, you should try to grip the bar on the knurling.
Stance: Choose either a sumo stance or a conventional stance. I saw too many people taking a stance somewhere in between. There is no advantage to this. With an ‘in between’ stance you drag your hands across your legs through nearly the full range of motion, peeling your grip loose.
- Conventional: Your feet should be close together and toes pointed forward. Unless you have an exceptionally wide frame, your legs should be inside the knurling. With your feet in this position, your arms can hang straight down from the shoulders, grip the knurling, and not drag across your body as you complete your pull. Your legs and clothing won’t catch on the knurling which would increase the friction, and thereby increase the difficulty of the pull.
- Sumo: Although dependent on your build, a sumo stance is very wide, well outside shoulder width, with your toes pointed out. For my sumo setup, I place my feet so the 81cm rings in the knurling are at my shins. Your grip will be inside your legs, hang straight down from your shoulders, and optimally gripping the knurling. Your hand placement should be approximately the same for the sumo pull as for the conventional deadlift.
Setup: Don’t play around with the deadlift. A loaded bar sitting on the floor waiting for you to pull can be intimidating. If you take the time to think about it, your mind will talk you out of the lift. Grab the bar and pull – GRIP and RIP
- Pausing at the Bottom: Once you grip the bar, and drop your hips to the starting position, pull immediately. Sitting at the bottom works against you in two ways. First, as mentioned, you start thinking about the lift. Your mind will try to tell you how heavy the weight is. Secondly, as you drop your hips into the starting position, you should try to tighten your glutes and hamstrings and use them to explode off the floor. If you’re pausing at the bottom you lose that tightness and any advantage you can get out of it (ever notice how the second rep of deadlifts is much easier than the first when deadlifting for reps…?).
- Exhaling at the Bottom: Don’t exhale, grunt or scream as you start the pull. Losing the air from your chest will reduce your upper body stability. Try to hold the air in your chest until the bar passes your knees and then begin exhaling as you lock out.
If you would like a complete walkthrough of the conventional deadlift you can read my article on deadlifting technique.
Deadlift rack pulls, also called deadlift lockouts, can help you build significant lower back strength, and drive power into your squats and deadlifts.
- Deadlift rack pulls help you train the finishing movement for your deadlift.
- They allow you to pull a significantly higher weight to lockout than you would use for your full range of motion deadlifts. Rack pulls can build significant lower back strength.
- By lifting heavier weight, they train your body and central nervous system to recruit more muscle fibers for the lift.
- To a lesser degree, rack pulls also work your gluteus maximus (glutes) and hamstrings.
For the general strength trainers, lockouts are also a useful lower back compound exercise. By starting the lift just below the knees, rack pulls eliminate much of the leg drive from a full range of motion deadlift. This allows this exercise to focus the work directly on your lower back.
If you’d like to learn how to perform rack pulls correctly, check out this article on the exercise technique: Deadlift Rack Pulls