Want to improve your deadlift technique this year?
Here are some tips and tricks to help you lift heavier, and stay 'safe' in your deadlift. Before anything we need to recognise that over all a deadlift is a HINGE patterned movement, so we need to focus primarily on a strong and controlled flexion at the hips, and less focus on knee flexion (unlike with our squats).
Be aware that there are different iterations of a "deadlift" - conventional, Sumo, RDLs (aka: Romanian / straight leg Deadlifts) - and we can further diffrentiate between powerlfting style and weightlifting style / position (as in the prep for a Clean) - Even though there are differences in technique and nuance for each, each of these versions can be done with barbell, dumbbell, kettlebell or even bands, and most of these tips will apply to any of the versions you choose.
When we prep for our hinge pattern, we need to ensure that your core is engaged. Bracing the ribs stacked over the hips, and using the obliques to stabilize as we push the hips back into our hinge. Focusing on driving the hips back and keeping the weight close to your shins, drive your feet through the floor as you push your hips forward. For conventional and sumo, you will feel more of the whole legs, since there is more intentional knee flextion and extension, but with RDLs there is less change in hip height / knee movement.
One cue we often hear is to "pretend to squeeze a tennis ball" (or grapefruit etc etc) under your armpits for that tight wedge / lat activation in the pull, as you stand up.
Something many folks may miss, is the importance of grip strength. Two of the most effective exercises to help, are bar hangs - that's hanging by your hands, on a pull-up bar, not the OTHER kind of bar hangs (with Shots!) - and carries, whether stationary or walking. Things like farmers carries or frame carries, where you are holding a weight in your hands for a prolonged period of time, will improve your ability to hold heavier weight in your hand.
Finally, even though deadlifts are often pushed as leg / butt exercises since they are the groups responsible for the hip flexion and extension of the hinge, the main support system to hold the weight is the BACK. So strengthening the Lats, traps and the Rhomboids as well as the erector spinae group (spine support) and the rear shoulder (delts and Scap muscles) is important.
Exercises like bent over rows, chest support rows, and pull ups (or pull-downs, if you're not quite there yet) will help to create muscle for a strong connection for your deadlifts.
We have a ton of equipment to help you with your deadlift goals - inncluding barbells, plates, collars, dumbbells and kettlebells (as well as machines for back isolating exercises) -- check them out on the website OR come into any of our stores to try them out.
