Deadlift 101 

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Why should we deadlift? Simply put, because it’s incredibly functional. For me, it’s a key pillar of aging well, and some variant of the deadlift is accessible to almost everyone.

Below I’ve listed key considerations when deadlifting. I usually take more about 3 hours to run through these when I teach it in my workshop, so seriously, please contact me if you need more detail!

 

Mechanics

  • Differences between a squat and a deadlift? Weight is closer to ground; back line only (therefore flat shoes or barefoot is preferable); no eccentric pre-stretch
  • Neutral spine (dowel check)
  • Tripod foot
  • Packing shoulders (lats)
  • Centre of mass – means shoulder blades over bar; bar over mid foot; fairly vertical shin; sumo is more low back friendly if hip mobility allows – parallel feet in conventional stance – long tights or pants, tall socks and/or shin guards are a good idea
  • Hip hinge
    • Hips are dynamic while core is working statically/isometrically
    • Hip movement is forward, not up as with squat
  • Breathing: must have air inside you at the bottom of the move while loaded
  • Gaze / neutral neck
  • Setup, setup, setup!

Whew! Now you can lift lighter loads safely.

When it gets heavier:

  • Diaphragm brace is the best stabilizer – it can take some practice, and it’s best to get it under control in a slow and relaxed manner first – consider 90/90 or crocodile position  – consider target belt – can visualize something stuck in bubble tea straw

When it gets really heavy:

  • Low reps – more nervous system involvement
  • Grip: mixed vs hook
  • Full-body tension – no energy “leaks”
  • We need our own “pre-stretch” for this particular lift – can load front of foot first
  • Full intent – visualization can be helpful
  • Equipment considerations: friction. Chalk on hands. Some use baby powder up thighs in competition.
  • Belt??

Programming considerations

  • One-legged for stability work is important
  • Males usually only deadlift once a week; females can tolerate higher volume (and working closer to 1RM)
  • Don’t be greedy! Respect this lift in particular
  • Deload is critical

And there you have it, tons of food for thought. Anything new in there for you, or did something really resonate? Please stay in touch!