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Let's level up you deadlift!
Let's level up you deadlift!
1. Gather your breath at the top of the rep.
This will allow you to stay tight and loaded at the bottom and is much more efficient than trying to breathe while bent over.
This will allow you to stay tight and loaded at the bottom and is much more efficient than trying to breathe while bent over.
2. Your toes should be slightly pointed out
This helps you externally rotate and load your glutes for the movement.
This helps you externally rotate and load your glutes for the movement.
3. There is no "ideal" stance for the deadlift.
The best stance is the one you're strongest in. Conventional or sumo.
The best stance is the one you're strongest in. Conventional or sumo.
4. The wider your stance, the stronger your hips must be.
5. Get your shoulders BEHIND the bar before you start your deadlift.
For every inch your shoulders are over the bar, you're compensating for 10-15lbs.
If you're 3 inches over the bar, you're missing out on 30-45lbs!
For every inch your shoulders are over the bar, you're compensating for 10-15lbs.
If you're 3 inches over the bar, you're missing out on 30-45lbs!
6. Squeeze the lemons in your arm pits.
This will allow you to load your lats and force your chest up!
This will allow you to load your lats and force your chest up!
7. "Touch-n-Go" Reps are great for building work capacity.
You're CONSTANTLY having the muscles under tension for multiple reps and this will help create even better movement patterns.
You're CONSTANTLY having the muscles under tension for multiple reps and this will help create even better movement patterns.
8. Think of the deadlift as a PUSH and not a PULL.
You are PUSHING the floor away from you and your hips to the bar!
This will help you activate your glutes and use them throughout the movement.
You are PUSHING the floor away from you and your hips to the bar!
This will help you activate your glutes and use them throughout the movement.
9. On the eccentric portion of the life (on the way down) push your knees OUT
to load the glutes and hamstrings more effectively
to load the glutes and hamstrings more effectively
10. If you struggle to get the weight to move off the floor, deficit deadlifts are your friend.
The develop that explosive leg drive from an even deeper ROM which will carry over to your main lift
The develop that explosive leg drive from an even deeper ROM which will carry over to your main lift
