Most of the time, you’ll see the deadlift performed like a cat taking a shit.
You know what I mean—the arch and twitch technique? There are a ton of reasons
why someone would deadlift this way:
· Their form sucks.
· The weight is too heavy.
· Fatigue has set in.
· They aren’t flexible or mobile enough to set up according to their
individual leverages.
· Their core strength sucks.
· They like cats.
It doesn’t matter what the reason is. The goal of any good training program
that utilizes ground-based compound movements is to build strength and become
more powerful. But this can’t be done at the risk of safety. You have to improve
your technique, which will save your back in the long run and get you to your
goals.
I had previously filmed a very popular shoulder rehab protocol (http://www.youtube.com/watch?v=A0ONHZmsFec)
and wanted to do the same for the deadlift because it’s notorious for bad
technique. I’ve also received tons of emails asking me for help with deadlift
form, so I wanted to break down the lift into simple, easy-to-apply steps that
anyone can follow.
Here are some simple, real world cues for setting up on the deadlift that can
help you improve your technique.
The feet: Your feet should be placed approximately shoulder width
apart, but it will be completely individualized. Even recently, just a small
change in my own foot placement allowed me to keep more tension off the
floor and get better leverage. Make sure your feet are flat and driving
downward. If you drop your hips to pull and your ankles roll to the outside
or the inside, something isn’t optimal. Change your shoes, change your foot
placement, or maybe even improve your ankle mobility.
The shins: Your shins should start approximately 4–6 inches off
the bar so that when you load into the bar, you can translate your shins and
knees forward. This will allow your hips to drop into place and keep your
lower back arched with appropriate tension. If you are too close to the bar,
you’ll never be able to get the right line of pull or optimal leverage.
The grip: Your hands should be right outside your legs to
minimize the hip angle and decrease the distance you have to pull. We always
recommend pulling double overhand until your grip gives out. Then switch to
a hook grip or even use straps. I usually don’t let my athletes pull with an
alternated grip. Other deadlift grip considerations can be found at
http://www.elitefts.com/documents/grip_training.htm.
The air: You must catch your air before the lift. This, along
with a powerful isometric contraction of not only the abdominals but all
of the muscles that surround the torso (anterior and posterior), will
give you the tension to lift the weight with good form and protect the
spine. With conventional deadlifts, I like to catch the air with the hips
high before the drop so I can get the maximal amount of air in. Once the
hips are dropped, you’re compressed (especially if you have a belt on), and
you might be limited in your breathing.
The tension: Like previously stated, massive amounts of tension
must be created not only across the quads, hamstrings, and glutes but also
the grip and back. Remember, the more tension you can create, the stronger
you’ll be and the more protected your spine and back will be. This tension
allows your body to act as a single unit or one kinetic chain. One important
tip for this cue is never forget the tension in the upper back. This is key
to pulling it all together. You will immediately feel stronger if you can
create tension across your back by squeezing the bar down and “flexing” the
armpits, pulling the lats into the lift.
The pull: By driving your feet downward into the floor, the
weight will begin its upward movement. Don’t allow your hips to rise too
fast into a straight legged (stiff legged) position. As the bar hits the
knees, a powerful glute contraction will lock you into a straight (line)
torso position. This is a common error for most lifters who try and overpull
after the bar crosses their knees and they move into hyperextension.
The return: Don’t lower the weight straight down. Instead, load
the hamstrings and glutes with a Romanian deadlift movement back to the
knees. Once it reaches the knees, move the bar straight downward back to the
floor where you can stroke another rep immediately or come to a
complete stop and reset completely before the next rep. The multiple rep
technique where you touch the ground and go again should only be done if
you’ve caught your air at lockout on the previous rep.
To further demonstrate these important cues, here’s a video I filmed
recently:
Jim is a performance enhancement specialist, author, lecturer, and
consultant with www.dieselcrew.com. He
is a contributing writer to numerous magazines and has published manuals and
DVDs that have been purchased by athletes, coaches, and fitness professionals
all over the world. Jim is currently giving away a free muscle building,
strength training, power pak at
www.dieselcrew.com/muscle-building-power-pak.htm.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.
