5 Major Cues For An Explosive Deadlift
This isn't your typical deadlift article. We're cutting straight to the meat and potatoes in this one. Read through these tips, begin implementing them and watch the gainzzz roll in.
Stand with the bar cutting your foot
in half
The fastest way from point A to point B is a straight line, correct? This
concept applies perfectly to weight lifting, especially if you’re tryna lift a
shit ton of weight.
Stand close to the bar, but far enough that your shins aren’t touching
it. You’ll want it to be right about where the tops of your shoelaces are at,
so when you go to pull you don’t have to pull the bar over and around your
knees.
Push the hips back, not down
DEADLIFTS AREN’T SQUATS. This one speaks for itself. Deadlifts aren’t squats, meaning, you’re not
squatting down with your hips parallel to the ground to get the weight up.
Deadlifts are a hinge pattern. Ideally, you’d want to create something like a
> shape with your shoulders, hips, and knees. Try to have your hips start in
the same position you want them to finish.
Learn how to brace
I don’t mean squeeze your abs. I mean BRACE. HARD. Take a deep breath in
through your mouth (not a goldfish breath), and hold it in your stomach. Brace
as hard as you can, like your Instagram fitspo crush is working out right
behind you and you really have to fart. This is called a Valsalva. Learn it,
use it, love it.
Learn How/Where to Grip
Gripping the bar too deep in your palm is probably the most common technique mistake I see in the gym everyday. This increases the range of motion of the lift, making it more difficult than it needs to be. Instead, try gripping the bar at the top of your palm, where your fingers and hand meet. That will shorten the range of motion while allowing you to take advantage of the strongest possible grip.
SPEED
STOP spending 5 minutes setting up. Jesus Christ. Muscles have this thing called a Stretch Shortening Cycle, kinda like a rubber band. The longer you remain in a stretched position, (i.e. the bottom of a deadlift) the slower you’ll be off the ground. Practice pulling yourself into the correct position and pulling FAST. The faster you can get it off the ground, the easier it’ll be to lock it out. Up top is my friend, fellow lifter of heavy things, and world record holder Jordan Syatt setting up for a freaky fast deadlift. I'd recommend performing speed deadlifts at least once a week, ideally as a warmup/primer work before your heavy pulls. Try for 6-10 sets of 3-6 reps with light weight (50-65%). This type of setup takes YEARS to perfect though, so get to work!
Did this article help you out? Did it make you snap your shit up? Feel free to comment or share and let me know!
If you want to get jacked and learn how you too can deadlift 3-4x your bodyweight, send me an email!
