3 Reasons Your Deadlift Sucks And How To FIX Them…
Considered by many to be the king of all strength exercises, the Deadlift is an exercise that demands respect.
Respect for the movement, for the sheer weights that the elite can manage, but also due to its potential for damage if done incorrectly.
An explosive posterior chain not only LOOKS impressive, but IS impressive - both from a competitive standpoint and physical appearance. The Deadlift itself teaches you spinal stabilization, pelvic stability, rebalances postural issues and builds your mental resilience.
It’s also a good predictor of athletic potential despite being problematic to test with some athletes.
But some of this can come at a cost, if not performed correctly.
We've all seen it - someone who looks like a slinky trying to pull up far too much weight than what their current structure can comfortably handle. These guys give the deadlift a bad name, but there's also a lot of misconception around the movement that I believe, once you become aware of, will boost your numbers significantly - and in a safer manner.
As a side note and something that will probably come as a shock to a lot of people, you don't need to deadlift often, in order to get stronger in the deadlift. In order to become a good squatter, or good bencher, you need to do both often.
The deadlift.. not so much.
There's a quote around that goes something like this : "If you want to deadlift more, don't deadlift".
I agree in some aspects up until a certain point. Once you become neurologically efficient, or of a decent training age, it becomes more so about the finer details and hypertrophying weak points.
Don't get caught up in deadlifting MORE, when things start to stall. Always take a step back to reevaluate what is holding you back - deadlifting is taxing on the CNS and that should be factored into any training program.
What I will say though, is that at ANY AGE, you NEED to make sure your accessory work is structured for your particular weakness' in your structure, as well as the lift.
What do I mean by that?
Pay attention to All the variations and much needed muscle groups that need the extra attention.
Exercises such as deficit deadlifts, block pulls, rowing variations, all direct posterior chain work.
Then think of getting stronger through the abs, glute/ham complex, lower back, etc.
Always be hammering your weakness' - for the weak link in the chain will ALWAYS be compromised. When you're placing the amount of compressive forces on your spine that goes along with hip hinging movement, you want to prioritise structural strength and balance to minimise chance of injury.
When you get this right combined with a balanced movement diet your chances of injury in life greatly decrease.
In saying that, now that you've got a little understanding behind the importance of a structured plan and approach to getting strong, here are my 4 reasons you’re deadlifting like my grandma (tips to a solid deadlift.)
1. Your setup sucks.
How you start, is how you finish - none more so than in a deadlift. The further you are out of position at the bottom of the lift, the greater distance the bar will need to travel and the less efficient that lift becomes.
Here’s your setup checklist:
Feet directly underneath your hips, toes pointed straight ahead or slightly turned out.
Bar is over the middle of the WHOLE foot, not the tongue of the foot. Weight is centred.
Shins vertical to slightly positive (dependent on structural dominance/mobility)
Neutral hips locked into position by deep spinal stabilisers and core musculature.
Lats on HARD.
If you setup correctly, there is really such a small margin for error. Most of the time it will come down to you just not being strong enough - but if you do it correctly, you will start to feel muscles work that you probably haven't before.
Which ones you say? Your ass, your lats and your abs. If you don't feel it through these 3 areas, you're doing it wrong.
Let me tell you why - the glutes are the primary hip extensor - the deadlift is a hip extension movement (predominantly). IF your glutes don't work as efficiently as they should (more commonly known as glute amnesia), something up or down the chain must compensate for it - WELCOME to the overactive hamstrings and lower back department.
If you don't know what you're doing, ask a qualified trainer or coach who understands biomechanics.
It (also) won't help to go to someone who doesn’t deadlift - you wouldn't go to a marathon runner to learn how to put on muscle, so don't sell yourself short and attempt to learn a movement from someone who hasn't qualified by spending time under the bar, not just in a text book - there is a big difference.
2. You think PULL, not PUSH.
I get it, you're picking something off the ground, hurry up and pull it. The deadlift is NOT a pull. Even though it is actually referred to as a pull.
Let me tell you why - when you pick something up off the ground, even take the deadlift for example - your knees are put into flexion - so are your hips.
If you "pull" with your arms, what happens to your hips? Exactly. Nothing.
Now what happens if you "push" through the floor. Think about leg pressing the floor away from you.
What happens now?
Your knee extensors and hip extensors (mainly quads and glutes) FIRE, simultaneously extending the knee and hip.
Now if you've done all the correct procedures of firing your lats, bracing hard and creating maximal tension, the bar should rocket off the ground with your hips and knees unlocking SIMULTANEOUSLY.
Ever see someone hitching a weight as they pull off the ground (they usually have tried to pull the weight and their legs haven't done the job they've supposed to) So they now try to extend the hip WHILST the knee is still stuck in flexion, THUS creating an earthquake of shuddering on the way up.
How do you combat that? By PUSHING. Push the floor away. Lock yourself in, then PUSH. Once you get to the knee, you PUSH & PULL back.
IF you're a puller, I can guarantee you that you initiate hip extension through your lower back FIRST. Your chest shoots up, your head shoots up, you lose most of your pelvic stability and your lift looks shit.
PUSH people, push.
I can't stress the importance of this - try it next time you're struggling off the floor.
3. You don't know how to BRACE.
This should really be number 1. Because it doesn't matter how good your setup is, how much you push, or whether or not you decide to stanky leg it on the way up.
IF you're not braced correctly, you will NEVER reach your full potential and will fast track yourself to plenty of injuries.
One of the most IMPORTANT things you will ever do is learn how to breathe into your diaphragm and get out of the anxious breathing patterns we develop through prolonged sitting, day to day stress and poor habits.
I want you to take a big breathe in. Now take note of what happens at your shoulders and chest.
Did your chest inflate and shoulders elevate? What happens when your chest inflates and your shoulders elevate?
You internally rotate at the shoulders, your neck pokes forward AND your lumbar goes into extension.
3 of the WORST POSTURAL HABITS in this day and age. So how do we fix it? Or at the very least, combat it?
Heres how. Lie down on the ground and place one hand on your chest, one hand on your belly. I want you to imagine sucking air through a straw and PULLING air into your belly.
You want to create a 360 expansion where your belly rises, your chest remains still and your obliques pop out at the side.
Once you've done that, imagine jamming a cup INSIDE a cup of full water - the water in the bottom cup becomes trapped. THIS IS HOW YOU BRACE.
So imagine pushing down, 360 expansion and HOLD YOUR BREATH. Feel that tension? Feel how good that feels. Your head might feel like its going to blow off but guess what - you've just learnt how to brace CORRECTLY.
Now get up, and practice finding your optimal position and then brace hard.
NOTE: This might take you days, maybe weeks, hell maybe even months - but I guarantee you, it will completely blow your mind when you learn how to find that neutral pelvis position and correctly pull air into your belly to create intra abdominal pressure and a bulletproof midsection.
BONUS TIP. STOP cheating on your lumbar by having an affair with your ego.
Number 1 rule of lifting - leave your ego at the door.
If you can't correctly lift a certain weight, with zero to minimal movement through your pelvis, DON'T increase the weight.
Learn to move a (certain) lesser weight, with better technique, more tension and at a higher velocity BEFORE you move up.
For most true 1RM attempts, you will most likely have slight movement through the pelvic region, which is OK if your goal is to move the most amount of weight according to the rules (powerlifting).
Context and specificity. Know your role.
For the average joe, general gym goer or casual enthusiast, you don't have any business in attempting weights out of your current scope of structural practice.
Leave the ego at the door.
Technique before load. Always.
Hope these tips above help you on your quest to a better deadlift.
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