- Are your deadlifts flawed?
- Are you frequently experiencing setbacks, or injury with your deadlifts?
- Are you failing to hit new PR’s with your deadlifts?
- Are you interested in supercharging your deadlifts with a few simple adjustments?
Correct deadlifting posture is absolutely essential for big strength gains. The deadlift is one of the most functional and fundamental human movements you can perform.
No matter who you are you can build a strong body from the ground up with the deadlift if you understand good technique and enforce the correct posture.
Correct Deadlifting Posture
The deadlift basically just means you’re lifting dead weight up off of the floor. It requires the use of most of your major muscle groups ranging from your forearms, lats, shoulders, glutes, hamstrings, and core midsection.
Out of the 7 foundational human movements consisting of the push, pull, squat, lunge, twist, bend, and gait the deadlift consists of the bend and the pull.
There can be many variations of the deadlift as you can bend and pull nearly any kind of dead weight up off the ground with a sound deadlift technique.
Correct Deadlifting Posture Checklist:
The first step to proper deadlift technique is understanding how to hinge your hips. In order to hinge you want to sit your butt back bending at your hips and knees. You want to bend more at your hips including only a more slight bend at your knees.
The next element to check off the list with your deadlift posture involves your spine. Once you descend into a hinged position with your hips you want to keep your spine at a neutral position at about a 45 degree angle to the ground.
It is crucial to maintain a neutral spinal position as you pull your deadlift. You should never round your spine or begin your deadlift posture without your spine being secure and fixed in the proper neutral position.
Bend the bar:
The next postural element to check off your deadlift list more involves a technical component that isn’t so visible to an untrained eye.
Once you hinge your hips and secure your spine into the neutral position you want to bend the bar. Now this element is obviously going to be applicable to when you perform a standard barbell deadlift, but it is also a technical component you can apply to a trap bar and other training implement as you perform the deadlift movement with more experience.
However bending the bar during a barbell deadlift means that you want to get your grip set on the bar once the rest of your body is in position. From here you want to crush your grip and mimic the act of trying to bend the bar around your body in a horseshoe like pattern as you begin to pull the weight up off of the floor.
The act of bending the bar in this manner will secure your deadlift posture as you’ll immediately discover that it will engage your lat muscles which will in turn pull your shoulder girdle into a more secure position. This will allow you to start the lift from a much stronger position of function.
This is a more subtle and technical component to getting your body into the proper deadlift posture, but it’s absolutely necessary. Once you have practiced your set up and can master getting your body into the correct deadlift posture as I’ve outlined here you’ll be more capable of executing a successful deadlift with bigger PR’s while minimizing injury.
Correct Deadlifting Posture: The Takeaway
If you implement these steps in setting up our deadlifting posture prior to pulling the weight off of the floor I guarantee you’ll see drastic improvement in your muscle and strength gains.
What area of your deadlift needs improvement?
How often do you perform the deadlift?
Post up and share below in the comments.
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