D E A D L I F T C U E S
Ask, and you shall receive!
Deadlifts are EASILY one of my favourite lifts for a few reasons:
a) they are a full body compound movement (incorporate legs, glutes, back, arms, traps, core, etc.)
b) a year ago I couldn’t deadlift more than 95lbs without extreme pain, and now I can hit 3x that much + more
c) bar slams at the end of a set make you feel pretty bad ass 🤘🏼🥵
HOWEVER, deadlifts can get very easily dangerous IF form isn’t prioritized, so, let’s learn!
1️⃣: STANCE for conventional deadlifts (as shown) should be shoulder width apart give or take, with a slight external rotation of the hips & toes (roll hips away from each other); shins should be touching the bar
2️⃣: LOCK your scapulas and LOAD your lats; before gripping the bar I pull my shoulders DOWN & BACK, squeezing my shoulders blades together and “popping my chest” before pulling up
3️⃣: GRIP the bar by running your hands down the side of your thigh (outer leg); your grip can be switch, double-overhand, whatever you feel comfortable with, but grip should be right outside shin
4️⃣: take a huge BREATH before you pull, and then use the exhale as power (belly breath) in the hardest part of the lift (this is when you’ll often hear the “elephant noise” escape
5️⃣: LEAD with your chest, opening it up to the wall in front of you, PUSH your heels into the ground, and DRIVE your ELBOWS to wall behind you; I like to look up with my eyes to help me remember to open up my chest, but try to keep the chin tucked while doing this as to keep the spine neutral (I need to work in this more)
6️⃣: let the bar come to the ground and RELOAD the weight, RE-LOCKING the scapulas and pushing the shoulders down and back with each rep
Depending on your bodies’ biomechanics, the length of your limbs, etc. these cues might not be exactly right for you, but they are what helps ME when I deadlift! 🏼
Let me know if you end up utilizing any of these cues during your next deadlift day!
** keep in mind these are all MY personal tips/cues, I am by no means a “professional deadlifter” - these are self taught or from things I have learnt from @jmihalyfit & @evo__fit ** - 18 hours ago