The Deadlift: Unveiling Common Flaws and Solutions

The deadlift, often regarded as the ultimate test of strength, pits you directly against a loaded barbell. It’s a one – on – one contest where the objective is to pry the bar from the floor, conquer it, and lift it. For me, the deadlift is not only my favorite lift to execute but also to coach.

The Deceptively Simple Deadlift

At first glance, the deadlift seems straightforward: bend over, grip the bar, and lift. However, more often than not, I find myself wincing rather than applauding when I see deadlifts performed, whether on the Internet or at competitions. Countless lifters are at risk of a herniated disc due to their improper technical approach.

Common Flaws in Deadlift Technique

Flaw #1: Incorrect Standing Distance

If you frequently fail lifts at your knees and feel as if you’re being pulled forward, it’s crucial to examine your position before gripping the bar. Specifically, assess the distance between your shins and the bar. A significant gap between your shins and the bar before initiating the lift places you at a biomechanical disadvantage. The bar is not positioned over your center of mass, effectively increasing its perceived weight. To illustrate, consider holding a twenty – kilo plate on your chest versus holding it at arm’s length; the latter feels heavier. So, why replicate this disadvantage in your deadlift?

Culprit: Ankle Mobility

If getting your shins close to the bar proves difficult, ankle mobility is likely the root cause. This common issue can lead to:
– The weight pulling you forward onto your toes.
– Inability to engage your glutes effectively.
– Failure to drive your hips through during the lift.

Cure: Stretch the Tibialis Anterior

The tibialis anterior muscle, which runs down the side of the shin and attaches to the first metatarsal of the foot, plays a vital role in dorsiflexion (the movement where your shins move toward your toes). This muscle often tightens, restricting your range of motion in both squats and deadlifts. To perform the stretch:
1. Kneel on the floor with your feet and toes flat.
2. Lean back to sit on your heels, and then lean further back. You should feel a stretch through your ankles and shins.
3. Hold for ten seconds, then return to the starting position.
4. Repeat three times. Notice the difference in your mobility.

Flaw #2: Lack of Upper Back Tension

Some powerlifters advocate for minimal tension in the upper back and shoulders, arguing that it reduces the range of movement during the lift, significantly shortening the lockout. While this may be true for highly advanced lifters, for the majority, a lack of tension leads to a severely rounded lumbar and thoracic spine even before the bar is lifted. This improper spinal positioning not only places you at a biomechanical disadvantage but also poses a serious injury risk.

Importance of Upper Back Engagement

Your lats and upper back should be used to stabilize, support, and stack the spine as it was anatomically designed. This ensures you’re not on a path towards a herniated disc. We’re not merely talking about squeezing your shoulder blades together; rather, creating a stiff and rigid upper back to support your spine. Champion powerlifter Andy Bolton refers to this as a “lat lock,” which accurately describes the required state.

Cure: Squeeze the Bar and Lock Your Lats

1. First, squeeze your lats and engage your rhomboids. Note the sensation, then relax.
2. Make a tight fist, as if trying to crush a granite block.
3. While maintaining the tight fist, squeeze your lats and engage your rhomboids again. Notice the enhanced tension.
4. When approaching the bar, firmly squeeze it, tighten your lats, and feel your rhomboids engage. This simple action helps create a stable and locked trunk, leading to a stronger deadlift.

Flaw #3: Failure to Take Tension Out of the Bar

The phrase “Grip and Rip” might seem catchy, but if you have a t – shirt with this slogan, it’s time to discard it. All bars, whether expensive deadlift – specific bars or common gym bars, flex and bend when tension is applied. Failing to take the tension out of the bar means it will work against you, and you won’t be able to generate maximal tension in your body.

The Problem with Aimless Ripping

If you simply yank the bar off the ground, you’ll find that the bar doesn’t move until you’re halfway through your movement. All you’ve done is remove the flex from the bar. By the time the bar starts to move, your hips are high, your shoulders are over the bar, and the rep becomes a struggle. Additionally, without creating tension in your body, you lose the potential to exert maximal force during the lift. Consider this experiment:
1. Place the tip of your index finger against the tip of your thumb and try to flick something by exerting maximal force. Then quickly move your thumb away and note the speed of your finger.
2. Repeat the movement without using your thumb, extending your finger as fast as you can without pre – loading. Notice how much slower it is. This demonstrates how pre – loading (creating tension) is essential for maximal force output.

Cure: Create and Release Tension

Once you’ve addressed the first two flaws, you’re in a better biomechanical position with upper body tension established. Now, it’s time to prepare the rest of your body. To do this:
1. Load your glutes, hamstrings, and quads in preparation for the pull.
2. Push your hips into the bar before pulling. As you firmly grip the bar, contract your glutes to move your hips towards the barbell. You’ll observe the barbell flex and feel your lower body engage, ready to release the accumulated tension.

Summary

With a corrected biomechanical position, an engaged torso, and lower – body tension, you’re primed to lift. Remove the flex from the bar, drive your heels firmly into the floor, and push the ground away. This approach ensures your hips don’t shoot up, your back remains stable, and you achieve a powerful lockout. You’ll experience the bar moving faster than ever before.

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