Fix Your Deadlift
Improve Your Deadlift
In this blog, we talk about how to assess the deadlift, common faults, how to improve with detailed position instructions, modifications to try if you’re having pain, and benchmarks to assess your strength.
How do we assess a deadlift?
Where to Start and How to Move Overview:
Feet stance: between hip- and shoulder-width
Straight spine
Set-up position: shoulders higher than hips, hips higher than knees
Bar stays in contact with body during the lift
Knees move back and shoulders raise at the same time (shoulders and hips raise at the same rate)
To lower, push hips back; when the bar passes the knees, bend the knees
Common Faults
set-up with rounded back
set-up with head looking up
back not straight
timing (knees move back without shoulders raising)
timing (raising shoulders without pulling the knees back
Fix Your Setup
Starting in a good position is key to finishing the movement efficiently and in a safe manner. If you start in a compromised position, it’s going to be much harder to find your position and replicate it.
Most people can stand straight which is also how we finish a deadlift. The “top down” approach is the easiest place to start preparing for your deadlift.
With a straight spine and creating tension in your core and hips at the top position, you minimize the load on your spine. It’s also significantly easier to brace and stabilize your hips standing than in the forward bent “bottoms up” position.
When we hinge forward from the hips without stabilizing the spine, we’re relying on the front muscles of the hips to pull us back into a flat back, shortening the muscles in front of the hips. We’re also searching for a straight spine and trying to get our hips stable.
This position is compromised and we’re at high risk for injury, and if you’re deadlifting heavy, you will usually round forward.
If the weight is light, you might be able to maintain a flat back, but now your hips are in a shortened state—standing up into a neutral position is tough and you will usually overextend to get your torso upright.
Starting the movement “bottoms-up” loads your back instead of your hips and hamstrings.
*** If your lower back hurts after you deadlift, you may want to evaluate your starting position. If it still bothers you, find someone to help you assess and figure out what's going on so you can get back to it!***
Position Instructions
Top Position: standing
standing, squeeze your butt & belly, and screw your hips into the ground
Details
Feet under hips
Feet with equal pressure (tripod foot)
Bar begins above the knot of your shoe laces (for KB or DB, weight inline with ankles)
Tip: the further the weight is AWAY from the body, the more stress your back takes, the CLOSER to the body, the more stress your legs take
3. Squeeze your butt & belly (brace)
4. Screw your hips into the floor (right foot clockwise, left foot counterclockwise)
Bottom Position: hip hinge
neutral spine, shoulder above hips, hips above knees, shoulders slightly in front of bar
Details
With slight bend in the knees, push your hips backward (back stays straight) as far as you can until you feel a stretch in the back of your legs. When your hips cant go back any further, bend at your knees to grab the bar/weight
Shoulders slightly in front of the bar
Shoulders above hips, hips above knees
Shoulders down and back (squeeze triceps and lats together)
Movement
stand straight: stand with neutral spine
Details
Straight spine
Torso angle stays the same while the bar raises below the knees (shoulders and hips raise at the same rate)
Bar stays close to your legs and travels straight up and down
Stand
To reset, push the hips back, keep spine straight
Performance Benchmarks
deadlifting 1 x body weight = beginner
deadlifting 2 x your body weight = good
deadlifting 3 x your body weight = great
Modifications
lift from elevated height
decrease weight
sumo deadlift
trap bar deadlift/dumbbell deadlift
Happy Lifting,
Dr. Luke
We hope this helps you continue being active inside your gym and community. If you have any questions or would Iike to learn more, feel free to text us at (937) 802-4283
