The deadlift is all about setup. Learn to set up the correct way every time and you’ll be able to unleash your strength potential.
It is the most fundamental human movement and is applicable in every day life learning to hinge at the hips properly while maintaining a neutral spine Is the safest most effective way to load the body. And learning how to master the set up will allow you to unlock the door to strength.
The deadlift, due to it’s shorten range of motion is the barbell lift you can lift the most weight with. Also, if not performed properly, can wreak the most havoc. The tendency to rush the pull off the floor is a huge urge for lifters to do. It’s heavy, it’s uncomfortable, you just want it over. The weight being in the front of the body also promotes the spinal flexion. Unlike a squat, where the bar being in a secure position on your reactively keeps your spine in extension, the deadlift requires brute strength from posterior musculature and abdominal to prevent the spine from deforming under a load which allows the hips and knees to the job of moving the weight.
Another reason the Deadlift is so hard is because the lifter is starting the lift at the most disadvantageous part using only a concentric. Try this. Set up the squat on pins at the bottom position and try to lift as much as you can. I bet you it will be far less weight than what you can do if your were to utilize an eccentric component first. This is because in the deadlift does not use the SSC (stretch shortening cycle). The squat gives you a chance to stretch the muscles potentiating the amount of force you can produce. The eccentric component also allows to a change to balance properly. Catering to your proprioceptive environment. Starting from a dead stop makes that process more difficult.
Mastering the Deadlift Set up.
1) Heels under the hips, step up to the bar 1-3” away.
2) With straight legs grasp the bar just outside the legs
3) Slowly bend your knees until the shins touch the bar. This will set the height of your hips
4) squeeze your chest up and shift your weight on your heels
5) Take a big breath and drag the bar up the body (note: I don’t want you bleeding here, just make sure to keep the bar close)
6) At the top while keeping the knees and hips locked out get the shoulders behind the bar. This should happen from the hips not the spine
7) Reverse the process down, by sending your hips back, keeping the chest up, don’t bend the knees until the bar passes them
8) Let go of the bar, step back and then repeat the all steps
The goal is to make every rep looks exactly the same. A few key points to keep in mind.
-The back stays flat
-You’re holding a big breath while the is moving. This goes for it’s travel up and it’s travel down
-If you’re are balanced and your hips start in the right spot your back angle should not change until the bar is close to your knee. This is an indication of “quad drive”.