The Lift off

Unlike the Squat or Bench Press, the Deadlift starts with a concentric movement. Which means proper execution is highly dependent on two things:

Positional Setup

1) The bar is over the middle of the foot

2) Shoulders are slightly in front of the bar

3) Weight is bias towards the heels (this is a feeling in your feet)

Breaking the ground –This requires “pulling the slack out” and creating enough tension to lift the weight off the ground.

1) You should feel the bar bend before it comes off the ground

2) The weight should be over the middle of the foot

3) After liftoff, the back angle should not change for the first few inches off the floor (video)

There are two challenges to overcome

1) proprioceptive awareness - One must have the ability to know where your body is without having to look at it, to know if the body is in the right alignment.

2) Loading the Body - The lifter’s body must go from “no tension” to “full tension” in order to get the weight moving off the ground.

How To Do It

Static Start: (2 Phases)

Phase 1: Positional Set up

Put the middle of the foot directly under the bar
Grasp the bar and bend you knees until the shoulders are slightly in front of the bar
Then shift your weight on to the heels

Phase 2: Pull The Slack Out (video)

Using your feet, slowly press into the floor while maintaining your back position
If you’re slow enough, you’ll her a “click” from the collars of the barbell. (you’ll feel the bar bend a bit)
While “keeping the click engaged”
Continue to increase effort through your feet into the ground
When the weight breaks the floor
Accelerate to lockout

Dynamic Start: (1 Phase)

Positional set up while pulling the slack out

Put the middle of the foot directly under the bar
Grasp the bar
Start pulling up on the bar
You’ll hear a “click”
Keep the tension (you’ll feel the bar bend a little bit)
While maintaining that tension into the bar bend your knees.
As your hips lower, keep the weight over the middle of the foot, press into the ground and think about wedging yourself into the bar.
Keep wedging until the shoulders are slightly in front of the bar. (You should feel the bar bending more)
While keeping the tension in the bar press the feet into the floor and accelerate. (note: by the time the body is in position you should have the slack out)

Difference between Static and Dynamic Starts

The biggest difference of the two is when the slack is taken out of the bar. The Static Start is easier to setup properly but can take longer to execute. The Dynamic Start reduces the effort to pull the slack out because it blends two steps together. This is known as wedging; the lowering of the hips while pulling the slack out. This allows for a quick loading the posterior chain so the body is ready to go. This minimizing the amount of time from positional setup to the liftoff. When done properly may enhance your ability to lift more weight.

Troubleshooting

Master the Static Start first then Master the Dynamic Start

If you are having trouble with start position and taking the slack out I recommend to use a Static Start until you are consistently executing proper liftoff sequence.

The modalities below are ways to fine tune starting position and pulling the slack out. Use it for both Static and Dynamic Starts.

Using the “Click” of the Bar

Feeling the bar bend can be a hard thing for beginners because the wight is usually light and this does not cause the bar to bend much. Here you can use the “click” sound of the bar. Having it “click” holding it for a moment can be a helpful indicator that enough slack pulled out to keep tension on the bar. Try not to “loose the click” upon initiation.

Increasing Proprioception

You can use a deadlift bar or place the bumper plates at the very end regular bar. Or use a combination of both. This will allow more tension to be removed from the bar before it breaks the ground so you can “feel” the weight in the hands and feel where you are balanced in your feet.

Controlled Eccentric Deadlift

Use this in conjunction with a deadlift bar or with bumpers on the end. Stand up and lower the weight under control until you feel the bumper touch the ground. While keeping your body in its position release the tension from the bar. When all the tension is released reverse the process, taking the slack out and maintain the same body start position. This will help eccentrically reinforce that proper start position while build positional strength.

Final Thoughts

The deadlift, being a concentric only lift, is what makes this lift unique and hard at the same time. You are responsible making sure the body is in the correct start position then creating maximum tension to lift off. Learning to properly position the body and remove the slack are the elements for an excellent deadlift.