If you’re a subscriber to my YouTube channel, you know that deadlifts is one of my favorite lifts! It can also be one of the most taxing on the nervous system, and most challenging to perform technically smooth.
What is a Deadlift?
A deadlift is one of the most difficult lifts to perform in the sport of Powerlifting, Crossfit, or Olympic Lifting. It involves breaking a barbell full of weight off the floor from a dead stop, thus the name “dead-lift”. Personally I have been deadlifting for over 4 years now and I’m still not 100% flawless and consistent in my form, but it’s come a long way! Currently I can deadlift 550lbs and I’m training towards a 600lbs deadlift.. this requires the utmost flawless form and technique.
1. Don’t Squat the Weight
A very common error I see people doing is squatting the weight off the ground. Remember the deadlift isnt a squat, and trying to make it one will leave you in a tricky situation trying to complete the lift/movement. The objective of the deadlift is to remain tight and in good position, to break the bar off the ground with maximum velocity while maintaining control and a straight bar path.
2. Foot & Bar Placement is Important!
Foot placement in relation to the bar is extremely important! It means either you will have a forward or backward travelling barpath, or straight up (ideal). When the bar path moves forward or back, and not straight up, you’re expending extra energy to compensate for the extra movement. Consider you want the bar to move as short a distance as possible, and when its moving anywhere but straight up, you’re not achieving this.
3. Grip & Rip vs. Slow & Steady
There’s many different approaches to how to break the bar off the ground. Personally I’ve tried the “grip and rip” approach, which yields a quick bar velocity from the ground to just above the knee, however after that locking-out becomes an issue. I personally find it more effective to perform the movement in a slow and steady approach, where one maintains a straight/neutral Thoracic and Lumbar spine. If using the Grip and rip approach, most people end up with an overly rounded thoracic back, leaving them struggling to push-through and complete the movement by pushing the pelvis/hips forward. I demonstrate this along with the above points in the below youtube video.