tips for a better deadlift
So many people want a bigger and better deadlift, yet they often neglect the basics. The basics are called the basics, because in my opinion, if you cannot master them, you do not deserve to complete any kind of lift. They are fundamentally important so that you can improve your execution, thus improving your ability to adapt, build more stability, and feel more confident in the lift. So here are my big 3 basics for building a better deadlift:
Respect this lift the most: The deadlift has some technical limitations to it, but it can be the most rewarding lift of the big three because it can help you lift the most weight. But that also means, it may require the most from you. So in general, do not neglect stretching, warming up and starting with the lighter repetitions (reps) and gradually working up to your “top set” (most weight). A great way to remember this is to warm up with at least 2-4 warm up sets before you go into your top set. Also, do not forget your accessory exercises (upper back, glutes, hamstrings, core, etc.) after you hit your top set(s), and to also cool down at the end of your workout with a 5-10 minute stretching routine!
Flat shoes and your set-up: Flat shoes such as converse shoes, vans, or flat sneakers are the best (barefoot works too) to ensure that your ankles and knees are as stable as possible. Here are the shoes I like to use for deadlift and squat (I recommend black, I got white/pink and they get dirty fast): https://us.shein.com/goods-p-60094341.html?goods_id=60094341&test=5051&url_from=adhub2014489510360166400&scene=1&pf=google&ad_type=DPA&language=en&siteuid=us&version_bid=101986081,102001861&version_eid=100769286&landing_page_id=1510&ad_test_id=48445&requestId=olw-5mbql201b8ev&cid=22661713835&popup_login=false&gad_source=1&skucode=I66lzq8ziw5c&onelink=0/googlefeed_us&network=g&gad_campaignid=22661713835&gclid=CjwKCAjwhe3OBhABEiwA6392zOwR4Ax2X5NxnqokCsrFUs0YeeSmzqg-qDS0W30jgpoK677rzsGiHhoC_PcQAvD_BwE&adid=794004095445&tv_b=2&ismg=e041079135a3c38cadcc1ebe939e7e7b18195afec658c6fde3631d261516706b_01_1775991504&geoid=9189855&gbraid=0AAAAADm0yO47f6_O6NTdt-0YFjvlzjxk4&setid=191703008589&kwd=pla-2464069592539¤cy=USD&lang=us
Also, for the set up, do not forget to make sure that your knees are “parallel” or 90 degrees about 1-2 inches away from the bar. This will help you remember the cue “chest up, butt down”. This will be your best friend to keep your shoulder blades back, lats engaged and “pushing” through the floor so that you can really use your glutes to activate momentum or immediately pull the bar off the ground and then through the hinging movement in the hips!
Bar path and slack: The bar bath should always be in the same straight plane off of the ground and then once you’re at the knees, that’s when you pull the bar toward your body/hips. Once at the hips and putting the bar back down on the ground, make sure that you are not bouncing the plates or pushing the barbell forward again. If you do, when you put the barbell back down on the ground, be sure to “reset” before you lift it up again. You should not have to keep pulling the bar toward you each set. This should be the same each time to ensure your set up is the best position for the most weight. For the “slack”, here is an amazing video explaining why it is important to “pull the slack” out of the bar before you begin your lift:
Tutorial on how to pull slack: https://www.youtube.com/watch?v=PaT_RCMMs20
Tutorial on how to deadlift: https://www.youtube.com/shorts/ZaTM37cfiDs
Conventional vs Sumo deadlift: https://www.youtube.com/watch?v=InjOXRX-hh0
