Simplify Your Deadlift
By Adam Pine
Getting a big deadlift may not be easy, but it’s a lot simpler than most make it to be.
The most important advice I can give someone wanting a bigger deadlift is, “practice the deadlift.” Just like everything else in life, practice makes perfect.
If you want to deadlift a ton of weight, master the movement.
The most important part of the deadlift is the setup.
- Setup close to the bar.
- Feet at or inside hip width.
- Hands outside your hips with an over/under grip.
- Breathe and brace, get as tight as possible. This can be done at the top at the beginning of the setup, or at the bottom right before you lift. It is important that you stay extremely tight, try to become immoveable.
- Push your hips back to the wall behind you creating tension in your hamstrings. Keep this tension.
- Grab the bar. Pull the slack out, try to bend the bar over your kneecaps while keeping straight arms.
- As you pull the slack, use the weight as a counterbalance to pull your chest up and lower your hips. As you lower your hips, find the tension in your hamstrings and create tension through your entire body.
- Chest up, abs braced, maintain a neutral spine position.
- Keep your weight on your heels and maintain a fairly vertical shin position.
- Stand up through your heels as explosively as possible. Try to melt imprints of your heels into the ground. Lockout hard by squeezing your glutes together like you’re trying to crack a walnut between your butt cheeks and hump the bar.
Me pulling 710.
Common Mistakes and Corrections
Too Much Variation and Focus on Accessory Work
If you want to get good at deadlifting you have to practice deadlifting. Seems very obvious, but tons of people get caught up in training movements similar to the deadlift, without actually training the deadlift itself.