The Deadlift is one of the best exercises you can do. It involves multiple muscle groups, improves performance, great for building power, strength and muscle all of which are needed to create a strong body.
It works the muscles of the body that are responsible for maintaining good posture, which are often neglected in todays modern society.
The Deadlift in my opinion, is the exercise that the majority of people tend to perform poorly. This can be through no fault of their own, if they do not know any better ( which is another problem in itself within the gym environment, people often assume they do know better & don’t need any help.)
When performed incorrectly you run a high risk of picking up an injury, which is the number 1 way of stopping progress. No one likes being injured.
So here are my tips on how perform the Conventional & Sumo Deadlift correctly to keep you healthy and getting STRONG.
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Deadlift Quick Tip Sheet:
CONVENTIONAL
1. Foot Position – A strong deadlift, begins with the correct starting point. The bar should be over the midline of the foot covering the knot in your shoe laces
2. Stance width – Hip width stance or perform a vertical jump on the spot, where your feet land is your deadlift stance. Bigger guys may find they need to go a little wider, if you look at Brian Shaw or Eddie Hall they have their stance wider as they are big guys.
3. Grip – Grip the bar as tight as you can with arms around shoulder width apart and outside of the knees. Keep the arms straight throughout and squeeze the triceps.
4. Shoulder Position – Positioned slightly ahead of the barbell, lift the chest up.
5. Shoulder Blades – Directly over the barbell.
6. Lower back – Neutral position, maintain a natural curve.
7. Hips – Above the knee joint, you should feel the hamstrings tighten.
8. Head position – In line with the spine.
9. Breathing – Take a big breathe into your belly and hold this until you complete the rep.
10. Lockout – Thrust your hips into the bar and squeeze your ass.
SUMO – Similar principles apply here, with the main difference being your foot position.
1. Foot Position – Toes pointing outwards towards the plates. This will vary for each individual. Bar over mid foot.
2. Stance width – As wide as you comfortably can
3. Grip – Grip the bar as tight as you can with arms around shoulder width apart.Keep the arms straight throughout and squeeze the triceps.
4. Shoulder Position – Positioned slightly ahead of the barbell, lift the chest up. This will create tension through the upper back.
5. Shoulder Blades – Directly over the barbell
6. Lower back – Neutral position, maintain a natural curve
7. Hips – Above the knee joint, you should feel the hamstrings tighten. Do not squat the weight.
8. Knees – Push the knees out in line with the toes
9. Head position – In line with the spine
10. Breathing – Take a big breathe into your belly and hold this until you complete the rep
11. Lockout – Thrust your hips into the bar and squeeze your ass
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