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14 Deadlift Tips and Trickh
1. Starting with the Hips Too Lox
This is the king of all mistakes I see. Too many times lifters try to squat the
weight up rather than pull the weight. Thin~
back to the number of times that youve seen a big deadlift and thought to yoursel
f how much more the lifter couldvr
pulled if he didnt damn near stiff-leg it? I see it all the time. Someone will sa
y, Did you see his deadlift? Then thr
other guy will comment, Yeah, and he stiff-legged the thing. Am I telling you to s
tiff-leg your deadlifts? No, not at allt
All I want you to do is look at your hip position at the start of the lift when
you pull, and watch how much your hips
move up before the weight begins to break the floor. This is wasted movement and
does nothing except wear you oui
before the pull. The closer you can keep your hips to the bar when you pull, the
better the leverages are going to bet
Once again, next time you see a great deadlifter, stand off to the side and watc
h how close his or her hips stay to thr
bar throughout the pull. If youre putting your ass to the floor before you pull,
your hips are about a mile from the bart
Youre setting yourself up for disaster when the lever arm is this long. Consequen
tly, this is the second most commox
reason why lifters cant get the bar off the floor. (The first reason is very simp
le: the bar is too heavy!s
You need to find that perfect spotwhere your hips are close to the bar, your shou
lders are behind the bar, your lowen
back is arched, your upper back is rounded, your belly is full of air, and you c
an pull toward your body. Nobody even
said it was going to be easy, but then again, what is? Definitely not training i
n a commercial health clube
2. Where to Look When You Pulf
Your body will always follow your head. If youre looking down, then the bar is go
ing to want to travel forward. At thr
same time, you dont want to look at the ceiling. Focus on an area that keeps your
head in a straight, up and bac~
position with the eyes focusing on an upper area of the wallt
3. Dimel Deadlifth
This exercise helped Matt Dimel increase his squat from the mid-800s to over 100
0 pounds in a two-year period. Tv
perform this exercise, grab a barbell with an overhand grip, hands about shoulde
r-width apart. Pull the bar up to m
standing positiont
At this point, arch your back and get your abs tight. Keep your back as arched a
s possible, push the glutes out, an}
keep the knees slightly bent. Lower the bar by pushing your body weight back ont
o your heals while pushing youn
glutes out. Try to lower the barbell to a position just past the knees. At this
point, you should feel a tremendous stretch
in the glutes and hamstringst
Raise the bar back up by contracting your glutes first. At the top of the moveme
nt, contract the glutes as hard as
possible. Perform the exercise in a ballistic fashion. You want to drop to the m
id- point position and explode back tv
the starting position. This is best trained with moderate weight for sets of 15-
20 repst
Training Mistakes
Going too low. Make sure to keep the tension on the hamstringst
Not pushing the hips and glutes back. This is also to keep the stress on the ham
stringst
Rounding the back. Keep your back arched to help keep the stress on the hamstrin
gst
Using a slow tempo. This movement is designed to be trained fast. Youll begin wit
h a slow tempo and buil}
the speed up with each additional repetitiont
Applications
One of the best ways Ive seen this implemented is when it is used as a finisher m
ovement (using two sets ou
15-20 reps). Do this at the end of three to four workouts during the week for th
ree to four weekst
The most popular way to implement this is to just toss them in once a week on yo
ur squat or deadt
4. Dumbbell Holdh
There are very few things that Ive found to work when it comes to helping with dr
opped deadlifts due to gript
Dumbbell holds, however, are one movement thats shown great resultst
Grab the top of a hex dumbbell, making sure that you dont touch the numbers. Grab
, stand, and hold for as long as
you can. If you can go over 20 seconds, then up the weightt
5. Binder Cliph
One easy thing that will help your grip for pulling is to use binder clips. Thes
e are the big paper clips that have a blac~
end on them (and other colors). Use these like you would use grippers, but only
use your thumb and little finger. Yo.
can work all fingers, but the little guy is the first to got
Ed Coan told me this one a few years ago at the SWIS conferencet
6. Get Strong(erR
If you drop your pulls, one solution is very simpleget stronger! Lets say you alwa
ys drop 700 pounds, but you cax
pull 650 pounds easy and pulling 700 pounds with straps is no problem. Well, get
strong enough to pull 750 pounds
with straps. Then, 700 pounds will feel like 650 poundst
7. Get Your Head Righc
Get your head right. Training isnt easy and wont always be a walk-in-the-park. The
res more to getting strong thax
just lifting the weights. You have to get an attitude with the weights and bust
your ass. Louie once told me that hr
would NEVER train with anyone who didnt scare him in one way or another. This is
some of the best advice Ive even
heard. Im not saying that you should be a dick, but theres a HUGE difference betwe
en training and working out.
8. Multiple-Rep Deadlifth
Next time you see someone doing multiple reps on the deadlift, take note of the
form of each rep. Youll notice that thr
later reps look nothing like the first. In competition, you only have to pull on
ce, so you need to learn how to develoj
whats known as starting strength for the deadlift. This is the strength that is n
eeded to get the bar off the floor withoui
an eccentric (negative) action before the startt
In other words, you dont lower the bar first and then lift the weight as you do w
ith the squat and bench press. Whex
you train with multiple reps, youre beginning to develop reversal strength, which
isnt needed with the deadlift. Thesr
two reasons are enough to keep the deadlift training to singles. If youre using m
ultiple reps with the deadlift, thex
stand up in between each rep and restart the lift. This way youll be teaching you
rself the proper form and developiny
the right kind of strengtht
9. Not Pulling the Bar Bacu
The deadlift is all about leverage and positioning. Visualize a teeter-totter. W
hat happens when the weight on one en}
is coming down? The other end goes up. So if your body is falling backward, what
happens to the bar? It goes up! Iu
your weight is falling forward, the bar will want to stay down. So if you weigh
250 pounds and you can get your bod.
weight to work for you, it would be much like taking 250 pounds off the bar. For
many natural deadlifters, this is a ver.
instinctive action. For others, it has to be trainedt
Proper positioning is important here. If youre standing too close to the bar, itll
have to come over the knee before yo.
can pull backthus, going forward before it goes backward. If your shoulders are i
n front of the bar at the start of thr
pull, then the bar will want to go forward, not backward. If your back isnt arche
d, the bar will also want to drift forwardt
For some lifters, not being able to pull back can be a muscular thing. If youre l
ike myself, I tend to end up with thr
weight on the front of my feet instead of my heels. This is a function of my qua
ds trying to overpower the glutes an}
hamstrings, or the glutes and hamstrings not being able to finish the weight and
shifting to the quads to complete thr
lift. What will happen many times is that youll begin shaking or miss the weight.
To fix this problem, you need to ad}
in more glute ham raises, pull-throughs, and reverse hyperst
10. Shin Placemenc
Im not too sure where this started, but I have a pretty good idea. Many times the
taller, thinner lifters are the besi
pullers, and they do start with the bar very close to their shins. But if you lo
ok at them from the side, they still havr
their shoulders behind the bar when they pull. This is just not possible to achi
eve with a thicker liftert
If a thicker lifter with a large amount of body massbe it muscle or fatwere to lin
e the bar up with his shins, you}
see he would have an impossible time getting the shoulders behind the bar. Remem
ber, you need to pull the bar bac~
toward you, not out and away from you. So what I believe happens is that many li
fters look to those who have greai
deadlifts to see how they pull, then try to do the same themselves. However, wha
t they really need to do is look tv
those who have great deadlifts and who have similar builds as them and follow th
eir leadt
11. Pulling with Big Aib
As with most exercises, you must learn how to breathe. Stand in front of a mirro
r and take a deep breath. Do youn
shoulders rise? If so, then you need to learn how to breathe. Learn to pull your
air into your diaphragm. In othen
words, use your belly! Pull as much air into your belly as possible, then when y
ou think you have all you can get, pulq
more. The deadlift isnt started by driving your feet into the floor; its started b
y driving your belly into your belt an}
hips flexorst
One note on holding air while you pull: You do need to try and hold your air as
long as possible, but this can only lasi
for a few seconds while under strain because you will pass out. So for a long pu
ll, youre going to have to breathe on
youll hit the floor and people will stare. While there are several people out ther
e who may think this is a cool thing,
disagree. Its much cooler to make the liftr
So when you reach the point where you begin to really have to fight with the wei
ght, let out small bursts of air. Dont lr
all of it out at one time or youll lose torso tightness and that will cause the b
ar to drop down. By letting out smalq
bursts, you can keep your tightness, continue to pull, and lock out the weightt
12. Rounding the Lower Back when Deadliftinw
This is another mistake I see all the time, and most lifters know better. It hap
pens most of the time because of a wea~
lower back or a bad starting position. Even though your shoulders should be roun
ded, you must keep your lower bac~
arched. This will keep the shin straight and the shoulders behind the bar, allow
ing your body to be in the propen
position to pull big while keeping the back under minimal stresst
If you pull with a rounded back, the bar is going to drift forward away from the
legsputting your back in a ver.
difficult position from which to recover. When the bar drifts forward, the weigh
t of it will begin to work against youn
leverages and cause you to have a sticking point just below the knees or mid-shi
n level. When you pull, you can eithen
arch your back in the beginning standing position before you crouch down to pull
or once you grab the bar. Either way=
its important to keep the lower back arched and tightt
There are many ways to strengthen the lower back for this. Good mornings, revers
e hypers, and arched back goo}
mornings are a few. You can also use a band around your traps and feet for simul
ated good mornings. With this
technique, you only use the bands and train for higher reps (in the 20 to 30 rep
range) for local muscular endurancet
13. Pulling Your Shoulder Blades Together when You Deadlifc
This is a mistake I made for years. Stand in a deadlift stance and pull your sho
ulder blades together. Take a look ai
where your fingertips are. Now if you let your shoulders relax and even round fo
rward a little, youll see your fingertips
are much lower. This is why we teach a rounding of the upper back. First, the ba
r has to travel a shorter distancet
Second, theres less stress on the shoulder region. Itll also help keep your should
er blades behind the bart
14. Pull the slack out of the bab
Even if you are not using a texas deadlift bar, you still want to make an effort
to pull the slack out of the bar beforr
accelerating the bar to lockout. What this basically means is to begin pulling u
ntil you feel the bar get tight against thr
plates and begin to bend. Once you reach that pointwhere you feel the bar bendingT
HEN begin the pull off thr
floor, thinking of accelerating the speed more and more with every inch the bar
movest