{"id":107522,"date":"2021-11-21T04:15:47","date_gmt":"2021-11-21T10:15:47","guid":{"rendered":"https:\/\/www.artofmanliness.com\/?p=107522"},"modified":"2021-11-21T12:25:57","modified_gmt":"2021-11-21T18:25:57","slug":"how-to-deadlift","status":"publish","type":"post","link":"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/how-to-deadlift\/","title":{"rendered":"How To Deadlift: The Complete Guide to Perfect Form"},"content":{"rendered":"<p><a href=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/Deadlift-Header.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-107624 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/Deadlift-Header.jpg\" alt=\"&quot;The complete guide to the perfect deadlift&quot; by AOM.\" width=\"650\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/Deadlift-Header.jpg 650w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/Deadlift-Header-372x230.jpg 372w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/Deadlift-Header-320x197.jpg 320w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/Deadlift-Header-640x394.jpg 640w\" sizes=\"auto, (max-width: 650px) 100vw, 650px\" \/><\/a><\/p>\n<p><i>Editor\u2019s Note: This article was written in collaboration with the folks at <\/i><a style=\"font-style: italic;\" href=\"https:\/\/store.barbell-logic.com\/art-of-manliness\/\">Barbell Logic Online Coaching<\/a><i>.&nbsp;<\/i><i><br \/>\n<\/i><\/p>\n<blockquote><p>Lean the body over, take hold of a heavy weight, and raise it from the ground. In weight-lifting circles this is known as the \u2018dead-weight\u2019 lift or \u2018hands-alone.\u2019 It is exactly such a lift as a lot of powerful laborers or porters would naturally select if they wished to determine which the strongest man among them was. &#8212;<i>Super Strength<\/i> (1924) by Alan Calvert<\/p><\/blockquote>\n<p>The deadlift is arguably the most instinctually satisfying weightlifting exercise. As Alan Calvert, the father of the modern barbell\u2019s design, alludes to above, it parallels a movement we already perform in our everyday lives: hoisting a heavy object off the ground. And it works the whole body, transforming the human physique into a very effective machine. Calling as it does upon the back, hips, arms, shoulders, grip, and more, what Calvert said of the deadlift almost a century ago still remains true: \u201c[It is] possibly the most common test of strength in all the world.\u201d<\/p>\n<p>To fully enjoy the satisfactions and body-building benefits of the deadlift and use it as an effective, injury-free training tool, you will need to spend some time learning how to perform it correctly. There is more to it than bending over and picking up the bar or the traditional advice to \u201cgrip it and rip it\u201d you\u2019ll often hear at your local gym. In this comprehensive guide, we\u2019ll cover the deadlift from every angle so that you can lift safer, heavier, and happier.<\/p>\n        <div class=\"aom_toc_container\">\n            <p class=\"aom_toc_title\">Contents <span class=\"aom_toc_toggle\">[<a href=\"#\" class=\"aom_toc_toggle_btn\">hide<\/a>]<\/span><\/p>\n            <ul class=\"aom_toc_list\">\n                                    <li>\n                        <a href=\"#Deadlift_Benefits\">1. Deadlift Benefits<\/a>\n                                            <\/li>\n                                    <li>\n                        <a href=\"#The_Deadlift_Setup\">2. The Deadlift Setup<\/a>\n                                                    <ul>\n                                                                    <li><a href=\"#Feet\">2.1 Feet<\/a><\/li>\n                                                                    <li><a href=\"#Deadlift_Grip\">2.2 Deadlift Grip<\/a><\/li>\n                                                                    <li><a href=\"#Hips\">2.3 Hips<\/a><\/li>\n                                                                    <li><a href=\"#Setting_Your_Back\">2.4 Setting Your Back<\/a><\/li>\n                                                                    <li><a href=\"#Arms\">2.5 Arms<\/a><\/li>\n                                                                    <li><a href=\"#Shoulders\">2.6 Shoulders<\/a><\/li>\n                                                                    <li><a href=\"#Head\">2.7 Head<\/a><\/li>\n                                                            <\/ul>\n                                            <\/li>\n                                    <li>\n                        <a href=\"#Pulling_The_Bar\">3. Pulling the Bar<\/a>\n                                            <\/li>\n                                    <li>\n                        <a href=\"#Lockout\">4. Lockout<\/a>\n                                            <\/li>\n                                    <li>\n                        <a href=\"#Lowering_The_Bar\">5. Lowering the Bar<\/a>\n                                            <\/li>\n                                    <li>\n                        <a href=\"#Most_Common_Deadlift_Mistakes\">6. Most Common Deadlift Mistakes<\/a>\n                                                    <ul>\n                                                                    <li><a href=\"#Mistake_1_Lifting_Too_Quickly_Or_jerking_The_Bar_Off_The_Floor\">6.1 Mistake #1: Lifting too quickly or \u201cjerking\u201d the bar off the floor.<\/a><\/li>\n                                                                    <li><a href=\"#Mistake_2_Losing_Contact_Between_The_Bar_And_Your_Legs\">6.2 Mistake #2: Losing contact between the bar and your legs.<\/a><\/li>\n                                                                    <li><a href=\"#Mistake_3_Losing_Balance\">6.3 Mistake #3: Losing balance.<\/a><\/li>\n                                                            <\/ul>\n                                            <\/li>\n                                    <li>\n                        <a href=\"#How_To_Breathe_When_Deadlifting\">7. How to Breathe When Deadlifting<\/a>\n                                            <\/li>\n                                    <li>\n                        <a href=\"#Deadlift_Equipment\">8. Deadlift Equipment<\/a>\n                                                    <ul>\n                                                                    <li><a href=\"#Barbell\">8.1 Barbell<\/a><\/li>\n                                                                    <li><a href=\"#Belt\">8.2 Belt<\/a><\/li>\n                                                                    <li><a href=\"#Shoes\">8.3 Shoes<\/a><\/li>\n                                                                    <li><a href=\"#Straps\">8.4 Straps<\/a><\/li>\n                                                                    <li><a href=\"#Chalk\">8.5 Chalk<\/a><\/li>\n                                                            <\/ul>\n                                            <\/li>\n                                    <li>\n                        <a href=\"#How_To_Train_The_Deadlift\">9. How to Train the Deadlift<\/a>\n                                                    <ul>\n                                                                    <li><a href=\"#Novice_Training_Program\">9.1  Novice Training Program<\/a><\/li>\n                                                                    <li><a href=\"#Intermediate_To_Advanced_Training_Program\">9.2 Intermediate to Advanced Training Program<\/a><\/li>\n                                                            <\/ul>\n                                            <\/li>\n                                    <li>\n                        <a href=\"#Supplemental_Deadlift_Exercises\">10. Supplemental Deadlift Exercises<\/a>\n                                                    <ul>\n                                                                    <li><a href=\"#Stifflegged_Deadlift\">10.1 Stiff-Legged Deadlift<\/a><\/li>\n                                                                    <li><a href=\"#Deficit_Deadlift\">10.2 Deficit Deadlift<\/a><\/li>\n                                                                    <li><a href=\"#Rack_Pull\">10.3 Rack Pull<\/a><\/li>\n                                                                    <li><a href=\"#Romanian_Deadlift\">10.4 Romanian Deadlift<\/a><\/li>\n                                                                    <li><a href=\"#Paused_Deadlift\">10.5 Paused Deadlift<\/a><\/li>\n                                                            <\/ul>\n                                            <\/li>\n                                    <li>\n                        <a href=\"#Miscellaneous_Frequently_Asked_Questions\">11. Miscellaneous Frequently Asked Questions<\/a>\n                                                    <ul>\n                                                                    <li><a href=\"#Can_I_Deadlift_With_A_Smith_Machine\">11.1 Can I deadlift with a Smith Machine?<\/a><\/li>\n                                                                    <li><a href=\"#I_Have_A_Bad_Back_Can_I_Deadlift\">11.2 I have a bad back. Can I deadlift?<\/a><\/li>\n                                                                    <li><a href=\"#Can_I_Sumo_Deadlift\">11.3 Can I sumo deadlift?<\/a><\/li>\n                                                                    <li><a href=\"#Can_I_Deadlift_With_Kettlebells\">11.4 Can I deadlift with kettlebells?<\/a><\/li>\n                                                                    <li><a href=\"#Does_Your_Deadlift_Pr_Include_The_Weight_Of_The_Bar\">11.5 Does your deadlift PR include the weight of the bar?<\/a><\/li>\n                                                                    <li><a href=\"#Should_You_Drop_Deadlifts_At_The_Top\">11.6 Should you drop deadlifts at the top?<\/a><\/li>\n                                                                    <li><a href=\"#Is_A_225_Max_Deadlift_Good\">11.7 Is a 225 max deadlift good?<\/a><\/li>\n                                                            <\/ul>\n                                            <\/li>\n                            <\/ul>\n        <\/div>\n        <div class=\"aom_toc_offset\" id=\"Deadlift_Benefits\"><h3>The Benefits of the Deadlift<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107530\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/deadlift_sequence.jpg\" alt=\"\" width=\"600\" height=\"235\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/deadlift_sequence.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/deadlift_sequence-320x125.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Calvert talked about the deadlift as training \u201cThe keystone of the arch of a man\u2019s strength,\u201d and in our age of functional fitness, we have yet to come up with a better exercise for building practical power. It particularly targets the back, hips, and core -- strengthening musculature and connections in those areas that not only help you lift more weight, but sprint, jump, climb, and even throw better. But the effect of the deadlift doesn't stop there: when done correctly it works the entire body \u2014 including muscles you may not think much about but arguably contribute more to an aesthetic physique, overall athleticism, and all-around injury-prevention than any other exercise.<\/p>\n<p>Your quads extend your knees, contributing significantly to the lift. Your traps help control the bar as it tries to pull your shoulders into protraction at the bottom and depression at the top. Your latissimus dorsi muscles, the big muscles that help give your upper body a \u201cV\u201d shape, control the bar and keep it from swinging away from your body during the lift. The strength of your forearms and grip will be trained maximally as well. Just standing at the top of a heady deadlift places the entire body under stress. If it has any weak links, the deadlift will expose and remedy them. <b>While you can train these individual muscle groups with dozens of lesser exercises, only the deadlift builds whole-body strength in a movement that you use every day.<\/b><\/p>\n<h3><span style=\"text-decoration: underline;\">The Deadlift Crib Sheet: 5 Easy Steps to Perfect Form<\/span><\/h3>\n<p>For quick reference here are the 5 steps to a perfect deadlift:<\/p>\n<ol>\n<li style=\"font-weight: 400;\"><b>Stance: <\/b>Stand so that your feet are directly under your hips, toes out slightly. Place your feet under the bar so that the bar is over the middle of your feet.&nbsp;<\/li>\n<li style=\"font-weight: 400;\"><b>Grip: <\/b>Take the narrowest grip possible that will place your hands outside your hips and legs.<\/li>\n<li style=\"font-weight: 400;\"><b>Knees:<\/b> Bend your knees until your shins touch the bar. Importantly, don\u2019t undo Step 1 by pushing the bar forward with your shins.<\/li>\n<li style=\"font-weight: 400;\"><b>Back:<\/b> Without dropping your hips, lift your chest to set your back.<\/li>\n<li style=\"font-weight: 400;\"><b>Push to Start: <\/b>Drag the bar up your legs by pushing the floor away. Finish tall with your chest up, hips completely open, and knees locked.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-107595 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/deadlift_animiated.gif\" alt=\"\" width=\"480\" height=\"270\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/deadlift_animiated.gif 480w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/deadlift_animiated-320x180.gif 320w\" sizes=\"auto, (max-width: 480px) 100vw, 480px\" \/><br \/>\n<iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/6D3lAnZklM4\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><span style=\"text-decoration: underline;\">The Devil\u2019s in the Details: Breaking Down the Deadlift Form<\/span><\/h3>\n<p>Proper deadlift form accomplishes 2 things:<\/p>\n<p>First, proper form makes the deadlift safe to perform at increasingly heavy weights. <a href=\"https:\/\/barbell-logic.com\/common-deadlift-mistakes\/?ref=artofmanliness\">Problems arise when lifters make mistakes<\/a> that cause extra movement in the barbell such as the bar swinging away from the body during the deadlift or when the lifter fails to maintain a rigid back, allowing the spine to flex while under load.&nbsp;<\/p>\n<p>Second, proper form increases the efficiency of the lift. A rigid spine allows for the maximum effort to be directed to the bar, and correct lifting technique will cause the bar to travel in a straight vertical line, without inefficient deviations. An efficient deadlift allows the lifter to use as much muscle mass as possible, and lift more weight.<\/p>\n<p>Being able to lift with the exact same (safe and efficient) form on every single rep takes practice. Fortunately, the deadlift is a relatively low-skill movement that is eminently repeatable. Every rep is a chance to dial in your form, and you should get it down before you start hoisting heavier weights.<\/p>\n<p>The method of deadlifting presented here is not the only way to learn or perform the lift. However, it is laid out in a way that prioritizes the key components of safety, efficiency, and consistency. This guide puts particular focus on a methodical setup before troubleshooting specific problems. Benjamin Franklin might not have had deadlifting in mind when he said that \u201cAn ounce of prevention is worth a pound of cure,\u201d but he might as well have.<\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"The_Deadlift_Setup\"><h3>The Setup<\/h3>\n<p>You will notice a theme in the deadlift setup: <i>you move your body around the bar; you do not move the bar around your body.<\/i> A perfect setup will accomplish a few things:&nbsp;<\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It will allow the bar to travel in a straight vertical line from the floor to the standing lockout position.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It will position your body to use the most muscle mass possible while keeping the bar over the middle of the feet.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It will eliminate extraneous movement that leads to wasted effort. The deadlift setup turns you into a lifting machine, where your whole body is dedicated to one job.&nbsp;&nbsp;<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Now, let\u2019s look at each step in the setup in more detail.<\/span><\/p>\n<h3>A Preliminary Note on Balance<\/h3>\n<p><b>The entire deadlift setup assumes one critical factor: That you are in balance during the lift.&nbsp;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u201cBalance\u201d means that you are maintaining your center of mass (COM) directly over the middle of your feet. If you consistently feel like you are being pulled on your toes or that you are rocking back toward your heels during the deadlift, take a few minutes to <\/span><a href=\"https:\/\/barbell-logic.com\/midfoot-balance-lumbar-extension\/\"><span style=\"font-weight: 400;\">learn how to feel your balance<\/span><\/a><span style=\"font-weight: 400;\"> centered on your midfoot. Stand upright and rock slowly back and forth. Feel your balance shift toward your toes and feel the muscles of your leg engage to keep you from stepping forward. Rock back and feel yourself get back on your heels. If you rock too far one way or the other, you will have to take a step to keep from falling over. Finally, settle into the position where you feel the least amount of strain or effort. That is what midfoot balance feels like. The concept of balance determines much of what makes the correct deadlift setup the most efficient way to lift a barbell.&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Feet\"><h3>Feet<\/h3>\n<p><span style=\"font-weight: 400;\">Intuitively, you probably know that the closer you stand to an object on the floor the more easily you can pick it up. The barbell is no different. The closer the middle of your feet are to the barbell, the better. The barbell is conveniently structured to allow you to slide your feet under the bar, placing the load directly over the <\/span><i><span style=\"font-weight: 400;\">middle<\/span><\/i><span style=\"font-weight: 400;\"> of your feet.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What you probably think is the middle of your foot isn\u2019t the middle of your foot. Most people think it\u2019s nearer to their toes like this:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107562\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/not_midfoot_1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/not_midfoot_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/not_midfoot_1-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107563\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/not_midfoot2.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/not_midfoot2.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/not_midfoot2-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This is not the middle of your feet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a visual reference, the middle of your whole foot is about an inch from your vertical shins or directly over the knot of your shoes. To ensure the barbell is in the middle of your feet, just stand so that the barbell is about an inch from your shins. Here\u2019s what that looks like:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107564\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/midfoot_1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/midfoot_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/midfoot_1-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><div id=\"attachment_107565\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-107565\" class=\"wp-image-107565 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/midfoot_2.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/midfoot_2.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/midfoot_2-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-107565\" class=\"wp-caption-text\">At first glance, the bar probably looks far off from the middle of the feet; that\u2019s because you\u2019re only thinking of the part of the foot that extends in front of the leg; remember that half your foot curves around your leg to the back and terminates in your heel.<\/p><\/div><div id=\"attachment_107551\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-107551\" class=\"wp-image-107551 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shins_too_close.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shins_too_close.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shins_too_close-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-107551\" class=\"wp-caption-text\">Don\u2019t stand so close to the bar that your shins touch it. This will 1) result in the bar not being over your midfoot, and 2) throw off the rest of your deadlift setup.<\/p><\/div><\/p>\n<p><span style=\"font-weight: 400;\">Your stance should feel narrow, with your feet directly under your hips (with about 4-6 inches between your heels). Point your toes out slightly (about 15-20 degrees) and you are good to go.<\/span><\/p>\n<p><div id=\"attachment_107556\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-107556\" class=\"wp-image-107556 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/wide-stance_1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/wide-stance_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/wide-stance_1-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-107556\" class=\"wp-caption-text\">Stance too wide and feet are not angled out.<\/p><\/div><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ve taken deliberate care to set your feet in the correct position relative to the barbell. The goal for the rest of the setup is to move neither your feet nor the bar.&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Deadlift_Grip\"><h3>Gripping the Bar<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107554\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/taking_grip_1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/taking_grip_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/taking_grip_1-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Your grip determines the range of motion of the deadlift. The narrower your grip, the longer your arms will hang, and the shorter the range of motion will be. In general, a shorter range of motion means you can lift more weight.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take a grip that is as narrow as you can make it while still being outside your legs and hips. Any wider and you are making the lift more difficult than it needs to be; narrower and your hands will be in contact with the top of your legs as you bring the bar up, making it difficult to hold onto the bar.&nbsp;<\/span><\/p>\n<p><div id=\"attachment_107555\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-107555\" class=\"wp-image-107555 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/wide_grip_1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/wide_grip_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/wide_grip_1-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-107555\" class=\"wp-caption-text\">Grip too wide.<\/p><\/div><\/p>\n<p><span style=\"font-weight: 400;\">When you grip the bar, your shins should still be one inch away from the bar, like so:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107550\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shins_one_inch.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shins_one_inch.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shins_one_inch-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Now just like there\u2019s more than one way to skin a cat, there\u2019s more than one way to grip a bar on the deadlift. Let\u2019s talk about a few of those ways:<\/span><\/p>\n<p><b>Double-Overhand Grip<\/b><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107548\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/overhandgrip.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/overhandgrip.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/overhandgrip-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">When you are first starting out, you\u2019ll want to use a basic, double-overhand grip: both hands facing you, gripping the bar in the same way you would a pull-up bar.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One thing to note about gripping the bar: the way you grip the bar will influence callus build-up.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While developing some calluses is necessary to protect the hands while barbell training, allowing your calluses to get too big increases the chances of a callus ripping off. That hurts. A lot. And a torn callus can prevent you from training.&nbsp;<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107557\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/wrong_overhand.jpg\" alt=\"\" width=\"600\" height=\"466\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/wrong_overhand.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/wrong_overhand-320x249.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">As discussed in a previous AoM article on <\/span><a href=\"https:\/\/www.artofmanliness.com\/articles\/how-to-take-care-of-your-calluses\/\"><span style=\"font-weight: 400;\">taking care of your calluses<\/span><\/a><span style=\"font-weight: 400;\">, when you grip the bar on the deadlift, don\u2019t jam the bar in the middle of your palm. Gripping a barbell in the palms of your hands creates a fold of skin at the top of your palms. When you pull up on the barbell, the fold gets shoved down towards your fingers. This folding is what causes calluses to form.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107549\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/propper_grip_1.jpg\" alt=\"\" width=\"600\" height=\"324\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/propper_grip_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/propper_grip_1-320x173.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Instead of holding the barbell in the palms of your hands, grip it closer to your fingers at the proximal digital crease. You won\u2019t have that skin folding occur when you grip the bar there. Gripping the bar this way won\u2019t eliminate callus build-up (which again, we want), but will go a long way in reducing <\/span><i><span style=\"font-weight: 400;\">excessive<\/span><\/i><span style=\"font-weight: 400;\"> callus build-up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At some point, your ability to lift weight is going to outstrip your ability to hold onto the bar. When this happens, you\u2019ll want to switch to a different kind of grip for your heaviest sets while using the basic double-overhand grip for your warm-ups. The first kind of alternate grip to try out when your deadlifts get heavy is . . .<\/span><\/p>\n<p><b>The Hook Grip<\/b><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107539\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hook-grip_1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hook-grip_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hook-grip_1-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107538\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hook_grip_2.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hook_grip_2.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hook_grip_2-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The hook grip traps the thumb between the fingers and the barbell, which creates increased friction and therefore, better grip security.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To take a hook grip, wrap your thumb around the bar first, then wrap your fingers around your thumb. Your fingers should only cover the top of your thumb, staying above the first knuckle. This means that for most lifters, only the index and middle fingers will be trapping the thumb against the bar. Be warned: This grip is uncomfortable and takes some practice. But it is secure enough to deadlift seriously heavy weights. <\/span><a href=\"https:\/\/barbell-logic.com\/how-to-hook-grip\/\"><span style=\"font-weight: 400;\">Check out this hook grip video tutorial from Barbell Logic<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Mixed Grip<\/b><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107546\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/mixed_grip_1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/mixed_grip_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/mixed_grip_1-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107547\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/mixed_grip_2.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/mixed_grip_2.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/mixed_grip_2-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">You may see other lifters gripping the bar with a mixed grip, one hand supinated (underhand) and one hand pronated (overhand). The mixed grip is perhaps the most common competition grip among powerlifters. As the bar starts to roll out of the fingers of the pronated hand it is at the same time rolling into the fingers of the supinated hand and vice versa.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The disadvantage of the mixed grip is that it loads your shoulders asymmetrically. Your prone arm is held in internal rotation and the supine side is in external rotation. Often this causes a \u201cwindmilling\u201d effect on the supine hand in which the barbell rotates away from you during the pull. Windmilling makes the lift less efficient and much more difficult as you now have to spend extra effort controlling the bar. A swinging bar can also pull your back out of extension as the bar will suddenly become more difficult to lift. Just like a hook grip, the mixed grip may take some practice.&nbsp;&nbsp;<\/span><\/p>\n<blockquote class=\"call-out\">\n<p style=\"text-align: center;\"><b>\u201cI Know a Guy Who Tore His Bicep Tendon Using Mixed Grip!\u201d<\/b><\/p>\n<p>The mixed grip has a reputation for potentially putting a lifter at high risk of rupturing the distal bicep tendon on the supinated hand. While it is true that these injuries occur, the risk is likely exaggerated. Most of the time when these injuries happen, they are caused by jerking the barbell off the floor -- a technical error -- rather than the mixed grip itself. The mixed grip is not particularly dangerous if the lifter performs the lift correctly with fully extended elbows, and a smooth pull from the floor.<\/p><\/blockquote>\n<h3>Knees<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107540\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/knees-to-bar.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/knees-to-bar.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/knees-to-bar-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><b>Once you\u2019ve taken your grip, bend your knees until your shins touch the bar.<\/b><span style=\"font-weight: 400;\"> Then shove your knees out until they touch your elbows. Take care not to move the bar. This step sets your hips in place for the deadlift, placing you in the best position to use as much muscle mass as possible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This part of the setup separates the conventional barbell deadlift from other popular versions. The load that you lift in your hands and your body make up a system with a combined center of mass. That center of mass has to stay lined up with the middle of your feet for you to stay balanced. With a trap bar deadlift or a kettlebell deadlift, you can bend your knees as much as you like without changing the relationship between your combined center of mass and your midfoot balance point because your legs will not contact the weight. With a barbell, however, if you keep your legs too straight you are undercutting your quadriceps\u2019 ability to contribute to the lift, and if you bend your knees too much your legs will roll the bar forward and away from your midfoot balance point. Every (successful) heavy barbell deadlift breaks contact with the ground directly over the midfoot and travels in a straight vertical line to the lockout position.&nbsp;&nbsp;&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Hips\"><h3>Hips<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107534\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hips-copy.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hips-copy.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hips-copy-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Your hips should not move from here on out. Very likely, you will feel like your hips are too high. Perhaps the most common mistake people make when deadlifting is to drop their hips and turn a deadlift into a squat with the bar in their hands. People do this because it\u2019s easier to get your lower back into proper extension with your hips lower. But pause for a moment and consider the position that will put you in: You\u2019ve placed your feet under the bar, taken your grip, and bent your knees so that they are just touching the bar. From this position, if you lower your hips, you must bend your knees, and bending your knees will cause the bar to roll forward, essentially undoing the first part of this setup and setting yourself up for an inefficient and unsafe lift.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the bar is in the correct position over the middle of your feet, your shins are touching the bar, and you are in balance, then your hips will be in the correct position. Again, don\u2019t move them from here as you finish the setup.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-107536\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hips_low_1.jpg\" alt=\"\" width=\"503\" height=\"755\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hips_low_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hips_low_1-320x480.jpg 320w\" sizes=\"auto, (max-width: 503px) 100vw, 503px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-107535\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hips_high.jpg\" alt=\"\" width=\"503\" height=\"755\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hips_high.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hips_high-320x480.jpg 320w\" sizes=\"auto, (max-width: 503px) 100vw, 503px\" \/><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Setting_Your_Back\"><h3>Setting Your Back<\/h3>\n<p><span style=\"font-weight: 400;\">Setting your back is lifting shorthand for consciously assuming a position of normal vertebral extension. Maintaining your posture is critically important to barbell training but is made somewhat difficult when you\u2019re bending over to grab a barbell. As soon as you start to lean over, your spinal column is not only being compressed but also exposed to opposing perpendicular forces. Your erector spinae, the muscles responsible for maintaining your posture and preventing the barbell from folding you in half are more than capable of handling this work, but the process of setting and maintaining a rigid back while in a loaded and bent over position is foreign to most people\u2019s everyday experience. This makes setting your back and engaging the muscles that work to maintain your posture in a deadlift position perhaps the most difficult and uncomfortable part of the whole lift.&nbsp;<\/span><\/p>\n<p><a href=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/back_not_in_extension-copy-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107588\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/back_not_in_extension-copy-1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/back_not_in_extension-copy-1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/back_not_in_extension-copy-1-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><div id=\"attachment_107589\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/back_in_extension-copy.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-107589\" class=\"wp-image-107589 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/back_in_extension-copy.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/back_in_extension-copy.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/back_in_extension-copy-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><p id=\"caption-attachment-107589\" class=\"wp-caption-text\">Note that when your back is set in extension it will cause your shirt to significantly wrinkle up in the back.<\/p><\/div><\/p>\n<p><span style=\"font-weight: 400;\">The most common cues to set your back are to lift your chest like you are trying to point your sternum at the wall in front of you, while arching your back like you are trying to point your butt at the wall behind you. As you set your back in line with these cues, do not drop your hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Setting your back should feel pretty uncomfortable. If you feel like you can set your back and hang out at the bottom of the deadlift for a minute or more, you are doing something wrong.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As mentioned, if you haven\u2019t been deadlifting you\u2019re probably inexperienced with maintaining a rigid back while in a loaded and bent over position; as a result, you may round your back as you lift, putting yourself at risk for injuries. Back injuries don\u2019t happen just because you\u2019ve rounded your back, but tend to occur when your back rounds while under a load <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> your spinal erectors spasm in an effort to protect your spine. If you tend to lift with a rounded back, your spinal erectors are not fully engaged, and the likelihood that you will elicit this kind of spasm increases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While some powerlifters will intentionally lift with a rounded upper back, they do so in situations where the goal is to lift the most weight under the rules as possible. For general strength training, keep your upper back held in rigid extension, maintaining a \u201cproud chest\u201d for the entire movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some lifters will lack the ability to voluntarily engage their back muscles and assume the correct position. Most often they will drop their hips in an attempt to set their back but will end up pulling with a rounded upper and\/or lower back anyway. In these cases, it can be helpful to train voluntary control over the spinal erectors. A quick and simple way to do this is to use the \u201cSuperman\u201d drill:&nbsp;<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107560\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/superman1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/superman1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/superman1-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107561\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/superman_2-copy.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/superman_2-copy.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/superman_2-copy-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Lying prone, lift your arms in front of you and your legs up behind you so that your shoulders and thighs leave the floor. Squeeze for a slow 3 count, then relax. Perform 8 to 10 of these contractions. When you do this, you are giving your body a different task (lifting your thighs off the floor) that requires the same muscles used to control and maintain your posture. Now, stand back up; you should be feeling the modest strain in your spinal erectors from the drill. Use that feeling to reproduce the contraction. Squeeze and hold. Then relax. That is what it feels like to set your back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Apply that feeling back to the barbell. Take your stance, grip, and hip position, then without dropping your hips, lift your chest and extend your lower back.&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Arms\"><h3>Arms<\/h3>\n<p><span style=\"font-weight: 400;\">The best way to think about your arms\u2019 job during the deadlift is that they are like towing straps. You do not pull the bar with your arms (in the sense of bending your elbows and pulling like you\u2019re on a rowing machine or doing a pull-up). Any bend in your arms will be pulled straight as soon as you try to lift the barbell; in the process, some of the work of lifting the bar will be lost in this straightening that could have better contributed to the lift. Bent arms will also cause you to change position slightly as you start the pull.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, you want to use your arms like straps by pulling them straight from the start when you set your back. Imagine you are trying to take most of the weight of the barbell into your hands just by pulling your arms straight and creating tension against the barbell.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even though your arms are not actively pulling, it would be a mistake to think that the deadlift does not train your arms. Grip and forearm strength are particularly strengthened as you hold onto the bar as you lift it. In addition to developing a crushing handshake, a strong deadlift will help give your arms a strong, developed, muscular look.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Shoulders\"><h3>Shoulders<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107553\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shoulders_in_front.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shoulders_in_front.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shoulders_in_front-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Your shoulder musculature serves a stabilizing role in the deadlift. By hanging onto the bar, and assuming the correct setup position,<\/span><b> your shoulders will be placed slightly in front of the bar<\/b><span style=\"font-weight: 400;\"> and will do their job without the need for conscious action.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some instructionals have suggested you should either retract your shoulder blades during the setup or that you should shrug or roll your shoulders back to finish the deadlift at the top of the movement. This is incorrect. A shoulder retraction will be immediately pulled out of place by the weight of the barbell hanging from your scapulae. At the top, you should be standing tall with no need to actively set your shoulders in any position.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people will find that they finish their deadlift with rounded shoulders. If this is the case, they need to set their upper back in extension better at the bottom of the lift and keep a proud chest throughout the movement.&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Head\"><h3>Head<\/h3>\n<p><span style=\"font-weight: 400;\">The ideal head position for a deadlift will place the cervical spine in a neutral position throughout the entire movement.&nbsp;<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-107531\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/dont_look_up_1.jpg\" alt=\"\" width=\"502\" height=\"753\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/dont_look_up_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/dont_look_up_1-320x480.jpg 320w\" sizes=\"auto, (max-width: 502px) 100vw, 502px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The most common mistake here is for the lifter to crane his neck backward as if he is trying to look straight ahead. This adds discomfort to an already uncomfortable movement and raises the potential for straining your neck muscles as a consequence of the awkward positioning.&nbsp;<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107543\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/look_down_1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/look_down_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/look_down_1-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Some lifters also bow their head and look down between their legs when setting up for the deadlift. This will cause your upper back to round.<\/span><\/p>\n<p><a href=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/look_down-copy.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107590\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/look_down-copy.jpg\" alt=\"\" width=\"600\" height=\"506\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/look_down-copy.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/look_down-copy-320x270.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Better: Look at the floor 7 to 10 feet in front of you and keep your eyes there. This will help you control your head position and give you a fixed point to stare at as you fight to maintain position and balance during the lift.<\/span><\/p>\n<h3><span style=\"text-decoration: underline;\">Executing the Lift<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most deadlift errors are prevented with a good setup. If you did the above steps correctly, your body and the bar are now in the correct position relative to each other. To complete the lift itself, there are a few things to keep in mind.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Pulling_The_Bar\"><h3>Pulling the Bar<\/h3>\n<p><span style=\"font-weight: 400;\">As alluded to above, calling the deadlift a \u201cpull\u201d is somewhat of a misnomer. You are not really pulling the bar with your arms, and in fact, <\/span><b>it helps to actually think of the deadlift as a \u201cpush.\u201d<\/b><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107568\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/push_floor_1.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/push_floor_1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/push_floor_1-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">To start each repetition, you push with your feet. This may seem contradictory to our emphasis on the deadlift as a back and hip dominant exercise. But if you are also maintaining a rigid back and hip angle as you push with your feet, this push will not only extend the knees, but initiate the powerful hip extension needed to complete the lift.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can think of the push as a movement cue as opposed to a description of the deadlift. When you push to start the deadlift you will better coordinate the multiple joints and muscle groups that suddenly need to kick into high gear.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This also prevents one of the most common deadlift mistakes, which is the aforementioned attempt to deadlift by turning it into a squat, and dropping the hips and lifting the chest to initiate the movement. You will notice this mistake because the lifter\u2019s hips will lower and the bar will move away from his body. The lifter\u2019s knees will also travel forward, necessitating that the bar travel around the knees, instead of traveling in a straight vertical line.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you maintain contact between the bar and your legs all the way up. Imagine you are trying to grab the hem of your shorts with the barbell. If you did everything else correctly, this contact ensures the bar is traveling in the most efficient path possible. It is a mistake, however, to bend the knees, creating a ramp out of your thighs. It is cheating in powerlifting to rest the bar there or to try to jerk and hitch the bar up your legs.&nbsp;&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Lockout\"><h3>Lockout<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-107542\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/lockout.jpg\" alt=\"\" width=\"501\" height=\"752\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/lockout.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/lockout-320x480.jpg 320w\" sizes=\"auto, (max-width: 501px) 100vw, 501px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The deadlift should finish with the lifter\u2019s hips and knees extending fully at the top at the same time. The lifter should be standing, with his chest up and shoulders down, as if he were standing at attention. You should feel comfortable in this position, like you could stand there for a few minutes and carry on a conversation while holding the weight in your hands.&nbsp;<\/span><\/p>\n<p><b>Common Lockout Mistakes<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A few common mistakes that we often see at the lockout are:<\/span><\/p>\n<p><em><b>Leaning Back<\/b><\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-107541\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/leanback.jpg\" alt=\"\" width=\"512\" height=\"768\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/leanback.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/leanback-320x480.jpg 320w\" sizes=\"auto, (max-width: 512px) 100vw, 512px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Crossfit used to judge a completed deadlift by whether the lifter\u2019s shoulders were behind the bar at the top. This has led to many lifters learning to exaggerate the top position of the lift. But trying to lean back tends to cause people to \u201chitch\u201d or ramp the bar up their legs, a movement that decreases the efficacy of your hip extensors to finish the lift. Focus on finishing tall, locking your knees, and squeezing your glutes at the top.<\/span><\/p>\n<p><em><b>Shrugging Your Shoulders<\/b><\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-107552\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shoulder_shrug.jpg\" alt=\"\" width=\"502\" height=\"753\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shoulder_shrug.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shoulder_shrug-320x480.jpg 320w\" sizes=\"auto, (max-width: 502px) 100vw, 502px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u201cShrugging\u201d or scapular elevation is a primary function of your trapezius muscles (traps). Your traps are critical to the strength and stability of your shoulder girdle. While strong traps are essential to heavy lifting, \u201cshrugging\u201d isn\u2019t their most common, daily function. As stabilizers, the traps resist scapular depression (the opposite of shrugging). The deadlift trains your traps for exactly this function automatically without you needing to do anything other than to keep your chest up and stand tall at the top. Heavy shrugs are a useful assistance lift for advanced lifters, but should be trained separately from the deadlift. Like leaning back, shrugging at the top is unnecessary and potentially takes away from the more important aspects of the lift.<\/span><\/p>\n<p><em><b>Hitching to Finish<\/b><\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-107537\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hitch.jpg\" alt=\"\" width=\"502\" height=\"753\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hitch.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/hitch-320x480.jpg 320w\" sizes=\"auto, (max-width: 502px) 100vw, 502px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you find that you have to re-bend your knees to finish the lockout, it\u2019s likely your back wasn\u2019t fully extended when you started the lift. If you have trouble setting your back, you may need to improve your conscious control over its extensor muscles. If you still have trouble setting your back, try adjusting your stance. Take a slightly more toes-out position and push your knees out to touch your elbows during your setup. This both creates room for your torso and allows you to bend your knees a little bit more, both of which can help you set your back.&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Lowering_The_Bar\"><h3>Lowering the Bar<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107545\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/lower_main.jpg\" alt=\"\" width=\"600\" height=\"451\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/lower_main.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/lower_main-320x241.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Setting the bar down is quite literally the exact opposite of the concentric phase of the deadlift. Stay tight and slide the bar back down your legs, initiating the descent first by bending at your hips, then by bending your knees once the bar passes your kneecap. When you\u2019re setting the bar down don\u2019t round your back . . . and don\u2019t, don\u2019t, don\u2019t drop it!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ve probably seen bros and Crossfitters drop the bar at the top of the deadlift. Don\u2019t imitate them. The practice of dropping the bar comes from strongman competition rules. Strongmen are also allowed to use straps and hitch the bar up their legs. Their goal is to get the bar from the floor to the lockout by whatever means possible. Your goal is to use the deadlift to train in the most efficient, effective way possible, and dropping the bar is counterproductive to that goal. Here\u2019s why:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, lowering the bar to the ground is part of the lift. When you drop the bar at the top of the lift, you\u2019ve just performed half a deadlift.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Second, dropping the bar on a deadlift is bad for the equipment.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, dropping the barbell on a deadlift annoys other gym members. It\u2019s loud.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of dropping the bar, keep your hands on it and stay in control over it all the way to the floor.&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Most_Common_Deadlift_Mistakes\"><h3><span style=\"text-decoration: underline;\">Common Deadlift Mistakes<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many deadlift errors are those that deviate from the setup steps above: If the bar is over the middle of your foot and stays there, your hips stay high, and your back is set, you will avoid the most typical of them.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But a few issues may occur between the setup and the lockout; here\u2019s how to address them:<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Mistake_1_Lifting_Too_Quickly_Or_jerking_The_Bar_Off_The_Floor\"><h3>Mistake #1: Lifting too quickly or \u201cjerking\u201d the bar off the floor.<\/h3>\n<p><span style=\"font-weight: 400;\">Some people jerk the bar off the floor. What they\u2019re trying to do is build some momentum in the lift before the plates break contact with the ground. Sounds like a good idea, but it isn\u2019t.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you jerk the bar off the ground, you typically pull your back out of extension, move the bar, or upset some other part of the carefully coordinated setup outlined above. Telltale signs that you are jerking the bar from the floor include your back rounding as you start the pull, usually before the plates break contact with the ground; elbows bending before straightening as you start the pull in a \u201cjerking\u201d or \u201cyanking\u201d motion; or a loud \u201cclick\u201d as you start to lift and the bar is pulled tight against the sleeves and plates on the end.<\/span><\/p>\n<p><a href=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/barflex-1.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107591\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/barflex-1.gif\" alt=\"\" width=\"480\" height=\"270\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/barflex-1.gif 480w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/barflex-1-320x180.gif 320w\" sizes=\"auto, (max-width: 480px) 100vw, 480px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Instead of jerking the bar off the floor, concentrate on <\/span><i><span style=\"font-weight: 400;\">squeezing<\/span><\/i><span style=\"font-weight: 400;\"> it off the floor. To squeeze the bar off the floor, focus on taking all the slack out of it. You do this as you set your back, pull your arms and wrists straight, and begin to carry a significant amount of the barbell\u2019s mass in your hands.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note: The plates don\u2019t leave the ground yet. You know you\u2019ve successfully \u201csqueezed\u201d when everything in your body feels tight, taut, and uncomfortable. If you have enough weight on the bar, you may notice that the bar bends a little while the plates are still on the ground.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you squeeze before you lift, your spinal erectors are in a better state to pull a heavy load, and your body is ready to pull the bar with gusto.&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Mistake_2_Losing_Contact_Between_The_Bar_And_Your_Legs\"><h3>Mistake #2: Losing contact between the bar and your legs.<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-107527\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/bar_away_from_shins1.jpg\" alt=\"\" width=\"403\" height=\"605\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/bar_away_from_shins1.jpg 500w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/bar_away_from_shins1-320x480.jpg 320w\" sizes=\"auto, (max-width: 403px) 100vw, 403px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">In the correct deadlift setup, the lifter\u2019s shoulders will be slightly in front of the bar so that the arms hang at a slight angle (somewhere between 7-10 degrees). This puts the barbell directly under the scapulae. If you imagine the bar hanging from the lifter\u2019s arms like a plumb bob, the bar wants to hang in this position directly under the joint from which the arms are attached. If the bar is directly under the scapulae, it is doing just that. In addition, the big powerful latissimus dorsi muscles are responsible for the \u201csweeping back\u201d motion that keeps the bar on your shins. Together your setup and your lats should ensure that the bar stays on your legs on the way up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If not, either your setup is incorrect or your lats are not doing their job well. When the bar swings forward and away from you, it may be that your shoulders are too far in front of the bar. Rock back slightly and make yourself heavy on the middle of your feet to help recalibrate the correct position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to addressing your setup, good thoracic extension (the proud chest position) and active engagement of the lat muscles will help keep the bar on your legs. Lean over the bar and roll it away from you then toward you without moving your feet. Your lats are responsible for rolling the bar toward you. Pay attention to how they feel when they are engaged and use them to actively keep the bar on your legs throughout your setup and pull.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Mistake_3_Losing_Balance\"><h3>Mistake #3: Losing balance.<\/h3>\n<p><span style=\"font-weight: 400;\">If you feel yourself on your toes or heels during the lift, you are not completely in balance. It\u2019s worse if you notice that your toes or heels lift off the ground during the lift, as you are likely wasting a lot of energy just trying to keep from taking a step.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stay heavy on your whole foot throughout the lift. A heavy barbell changes your center of mass, so pay attention to how your weight is distributed on your foot so that the bar does not pull you forward and so that you stay over the bar for an efficient lift.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For further learning on how to identify and correct common deadlift errors, <\/span><a href=\"https:\/\/barbell-logic.com\/fixing-common-deadlift-mistakes\/?ref=artofmanliness\"><span style=\"font-weight: 400;\">check out this video<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>If you're still having trouble with your deadlift form, an <a href=\"https:\/\/barbell-logic.com\/?ref=artofmanliness\">online coach<\/a> can help you clean things up quickly.&nbsp;<\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"How_To_Breathe_When_Deadlifting\"><h3><span style=\"text-decoration: underline;\">How to Breathe When You Deadlift<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most people have been told that <a href=\"https:\/\/www.artofmanliness.com\/articles\/how-to-breathe-when-lifting-weights\/\">the proper way to breathe while lifting weights<\/a> is to inhale on the way down and exhale on the way up. Using this suggested breathing pattern on the deadlift would mean exhaling while you pull the bar up, and inhaling while you lower the bar.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many fitness trainers tell their clients to breathe like this because it ensures your blood pressure doesn\u2019t get too high while lifting, preventing you from passing out or having a stroke.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this breathing advice is well-intentioned, it\u2019s misguided.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of breathing in while you\u2019re pulling the bar up and exhaling while you\u2019re putting the bar down, you\u2019re going to instead perform what\u2019s called the <\/span><a href=\"https:\/\/www.artofmanliness.com\/articles\/how-to-breathe-when-lifting-weights\/\"><span style=\"font-weight: 400;\">Valsalva Maneuver<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">Here\u2019s how to do it:<\/span><\/p>\n<ol>\n<li><b> Before you pull up on the bar, take a big belly breath.<\/b><span style=\"font-weight: 400;\"> When you take your big breath, you want your belly to expand, but you don\u2019t want your chest to get big. Think \u201cbreathe into my belly.\u201d You\u2019re not really breathing air into your belly. That\u2019s just a cue for you to get the deep breath we\u2019re looking for.<\/span><\/li>\n<li><b> Close your glottis and exhale against it.<\/b><span style=\"font-weight: 400;\"> The glottis is what allows air to go in and out of your windpipe when you breathe. When you close your glottis and exhale against it, air can\u2019t escape your lungs, which in turn elevates intra-abdominal and intra-thoracic pressure. This provides your \u201ccore\u201d the stability it needs to perform a heavy lift. More on this below.<\/span><\/li>\n<li><b> Perform the entire deadlift while continuing to exhale against your closed glottis.<\/b><span style=\"font-weight: 400;\"> Do not let air out while going up. Continue to exhale against your closed glottis as you lower the bar to the ground.&nbsp;<\/span><\/li>\n<li><b> Let the air escape from your glottis after you\u2019ve lowered the bar to the ground. <\/b><span style=\"font-weight: 400;\">After you complete the rep, you can release the air from your glottis.<\/span><\/li>\n<li><b> Repeat the process for the next rep.<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Performing the Valsalva Maneuver while you deadlift creates a lot of internal pressure in your torso. This increase in abdominal pressure turns your normal day-to-day, sponge-like core into a stiff, telephone pole-like core. That rigidity is what protects your spine while you\u2019re lifting heavy weight and it makes for a more efficient deadlift \u2014 rigid structures transfer force better than spongy structures. The Valsalva Maneuver is what allows you to \u201cbrace yourself\u201d for a heavy deadlift pull.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common breathing mistake beginners make with the Valsalva Maneuver is that they\u2019ll hold their breath for the entire set of deadlifts. Don\u2019t do this. It will at best give you a really bad headache when you\u2019ve finished the set; at worst it\u2019ll cause you to pass out.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As to the safety of the Valsalva Maneuver, there\u2019s no evidence in the research that suggests that breathing this way while lifting will increase the chances of having a stroke, an aneurysm, or chronic high blood pressure. The one caveat is that it could be dangerous for folks with intracranial aneurysms.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a deeper dive into breathing while lifting weights, <\/span><a href=\"https:\/\/www.artofmanliness.com\/articles\/how-to-breathe-when-lifting-weights\/\"><span style=\"font-weight: 400;\">check out this AoM article<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Deadlift_Equipment\"><h3><span style=\"text-decoration: underline;\">Deadlift Equipment<\/span><\/h3>\n<\/div><div class=\"aom_toc_offset\" id=\"Barbell\"><h3>Barbell<\/h3>\n<p><span style=\"font-weight: 400;\">You may find different types of barbells at your local gym: \u201cstandard,\u201d Olympic, fixed plate bars, trap bars, and specialty barbells, including deadlift-specific bars. <a href=\"https:\/\/www.artofmanliness.com\/articles\/how-to-choose-a-barbell\/?ref=artofmanliness\">Most of your deadlift training should use an Olympic barbell.<\/a> These bars are 28-30 mm around the shaft with rotating 2-inch loadable sleeves. Fixed plate barbells or \u201cstandard\u201d size bars (those with narrower, 1-inch diameter sleeves) either will not be heavy enough or will bend when loaded with heavy weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are lifting at a well-equipped, old school, \u201cblack iron\u201d (metal plates) gym, they may have a deadlift bar available. Deadlift bars are usually a little bit longer than a regular Olympic barbell. They are also more flexible than an all-purpose bar. The flexibility allows deadlifts to pull a lot of slack out of the bar before the plates break contact with the ground. With some practice, this allows lifters to lift significantly heavier weights by turning the deadlift into more of a low rack pull. Deadlift bars are fun, but should only be used in practice for a competition which will be using a deadlift bar, or as an intentional means to overload your regular deadlift.<\/span><\/p>\n<h3>Plates<\/h3>\n<p><span style=\"font-weight: 400;\">The deadlift is pulled from a standard, if somewhat arbitrary, height. The correct deadlift height is where the barbell will sit when loaded with standard 45 lb (or 20 kg) \u201cOlympic\u201d plates -- about 9 inches from the floor to the bottom of the barbell shaft. You can use either 45 lb iron plates or 45 lb rubber bumper plates for your deadlift.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bar\u2019s height can drastically change lifting mechanics. So, it is important to lift from the standard deadlift height every time you train. If you are warming up or working up to lifting more than 135 lbs (a 45 lb plate on either side of the bar), you will either need large diameter \u201cbumper\u201d plates or a rack that will allow you to set the deadlift to the standard height. Do not try to deadlift from the floor with small plates; it is especially difficult to set your back and learn proper form if the bar is much lower than 9 inches from the floor.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Belt\"><h3>Belt<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2017\/06\/belt.jpg\" alt=\"black leather weightlifting belt \"><\/p>\n<p><span style=\"font-weight: 400;\">Contrary to popular belief, a weightlifting belt itself doesn\u2019t provide support to your back. It doesn\u2019t act like some sort of exoskeleton that makes your back magically stronger simply by putting it on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What the weightlifting belt actually does is provide a proprioceptive cue to your torso to squeeze and tighten your core muscles harder when you\u2019re lifting a really heavy weight. Just as you can tense your bicep muscles more when you\u2019re curling 20 lb dumbbells than when you\u2019re curling a couple of soup cans, your core muscles can tense up more when they\u2019ve got something to push against. The weightlifting belt provides that pushback.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So instead of directly supporting your torso, a weightlifting belt<\/span><i><span style=\"font-weight: 400;\"> indirectly<\/span><\/i><span style=\"font-weight: 400;\"> supports it by providing feedback to your core to tighten and make itself as rigid as possible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key to properly using a lifting belt is that you must first learn to lift and brace properly without one. Otherwise, it won\u2019t help you. When you do have the basics down, however, it will make your lifts more secure and help you be better able to handle the increasingly heavier loads of your training. The exception to this rule is that if you have an existing back problem, get a belt right away. Otherwise, you can invest in a belt after the first few months of training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A lifting belt makes setting your back during the deadlift a little more difficult. By essentially increasing the girth of your torso, you now have to contend with increased contact between it and your thighs as you try to set your back. This makes it harder to set your back, particularly with a standard 4-inch belt. You can resolve this issue in 2 ways: 1) wear your 4-inch belt a little bit higher on your torso, or 2) switch to a 2- or 3-inch belt. Brett has used a 3-inch belt for all of his lifting career.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you are considering which belt to get, you will want to look for 3 things:&nbsp;<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><b>High quality leather construction with a consistent width across the entire length of the belt.<\/b><span style=\"font-weight: 400;\"> 4-inch belts are probably the most common, but 3-inch belts are more versatile, fitting shorter lifters and allowing you to use the same belt for deadlifts that you use for the other lifts.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>A single prong fastener.<\/b><span style=\"font-weight: 400;\"> Double prong lever belts, and velcro belts are available as well. You should avoid the latter. The former is acceptable, but single prong belts are easier to adjust and take off after your sets.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>6-10 mm thickness.<\/b><span style=\"font-weight: 400;\"> Powerlifting belts tend to range from 10 mm to 13 mm in thickness. But anything more than 10 mm tends to be excessive for general strength training. A 6-10 mm belt will be flexible enough to use from the start and will still last you a lifetime.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For more details on weightlifting belts, <\/span><a href=\"https:\/\/www.artofmanliness.com\/articles\/weightlifting-belt\/\"><span style=\"font-weight: 400;\">check out AoM\u2019s in-depth guide.<\/span><\/a><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Shoes\"><h3>Shoes<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-107600 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shoes.jpg\" alt=\"\" width=\"600\" height=\"570\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shoes.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/shoes-320x304.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">When you lift weights, you want to wear shoes as it keeps your toes safe and provides traction between your feet and the floor.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But most athletic shoes provide compressible soles for comfort. While compression in your shoes is good if you\u2019re running and jumping, when you perform the deadlift, you want as little compression as possible as this will allow you to produce maximal force during the lift.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think about it this way. Would it be harder to deadlift while standing on a mattress or on a hard floor? Well, a mattress, of course. When you deadlift on a mattress, the force you generate will be absorbed by the mattress, making the lift harder to execute. When you deadlift in running shoes, the cushioning in the shoes gives you the same experience as deadlifting on a mattress.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So when it comes to shoes and deadlifting, <strong>you want to deadlift in a shoe that has an <\/strong><\/span><b>incompressible sole<\/b><span style=\"font-weight: 400;\">. Chuck Taylors and minimal running shoes are good examples of shoes with nearly incompressible soles. There\u2019s hardly any cushion between your feet and the floor. These can serve as good shoes for the first-time deadlifter.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you\u2019re serious about barbell training, and we hope you are, then we highly recommend that you invest in a pair of specialized weightlifting shoes.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A typical lifting shoe has 3 basic components:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">An incompressible sole<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A slight heel raise<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A metatarsal strap to keep your foot from sliding around in the shoe; heel heights are usually about 1\/2\" - 3\/4\", which suits most lifters&nbsp;<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The slight heel raise in a weightlifting shoe will come in handy when you perform the squat, but <a href=\"https:\/\/barbell-logic.com\/lifting-shoes-for-deadlifts\/\">there is<\/a><\/span><a href=\"https:\/\/barbell-logic.com\/lifting-shoes-for-deadlifts\/?ref=artofmanliness\"><span style=\"font-weight: 400;\"> a small downside to the heel raise when you deadlift<\/span><\/a><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With a raised heel you are a tiny bit taller than you would be in flat shoes or bare feet. The distance you have to pull the bar is now a little bit farther. More distance to pull the same weight means more work; more work takes more energy. So, arguably when you deadlift in lifting shoes with heels, you are giving yourself a slight handicap. But for most lifters, the difference is negligible. The stability the weightlifting shoe gives you while performing the deadlift far outweighs this miniscule handicap.<\/span><\/p>\n<blockquote class=\"call-out\">\n<p style=\"text-align: center;\"><b>A Note on Going Shoeless or in Slippers<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ve likely seen some people choose to ditch footwear entirely when it comes to the deadlift. Many very heavy deadlifts are pulled every day sans shoes. The idea is that by deadlifting without them, you reduce the range of motion required, meaning you don\u2019t have to pull the bar as far.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The downside of lifting without shoes is you do lose some traction between you and the floor. This is especially true if you\u2019re lifting in socks on a hardwood floor. That can get slippery. To get the range of motion benefit of deadlifting without shoes but with added traction, some powerlifters perform the exercise in deadlift slippers. These look like ballet slippers, and have a nice leather sole that provides traction between you and the floor.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For novice lifters, lifting without shoes should come much later in the development of the athlete. Start by deadlifting in your lifting shoes. The design makes them safe and effective for all barbell training, and shoes will keep your feet covered and protected while you train. At some point, however, you will have enough reps under your belt that maybe you will notice the difference half-an-inch makes to your setup.&nbsp;<\/span><\/p><\/blockquote>\n<\/div><div class=\"aom_toc_offset\" id=\"Straps\"><h3>Straps<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107575\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/straps1.jpg\" alt=\"\" width=\"600\" height=\"358\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/straps1.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/straps1-320x191.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Lifting straps are usually made of nylon, leather, or canvas. They wrap around your wrist and around the barbell to ensure a secure grip. LIfting straps (with some practice) remove your grip from being a factor in how much you can deadlift. Humans can generally lift more than they can hold onto. So, straps come with a double-edged benefit: they allow you to deadlift more weight, but they stop the deadlift from being an exercise that strengthens your grip.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107576\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/straps2.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/straps2.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/straps2-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">There are 3 main reasons to use lifting straps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You are unable to use a hook grip for your heavy deadlifts and choose not to use a mixed (or alternate) grip. In this case, you should pull as many of your warm-up sets with a standard double-overhand grip as possible, possibly adding some static holds at the top to help develop your grip strength.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your job or sport is heavily dependent on grip strength. When the things you do outside the gym both train your grip and leave your mitts fatigued for the things you do inside the gym, straps can be a good option. In these cases, your grip strength is getting enough training, and unless you are competing in a lifting meet, you may not need to practice lifting with a hook grip or mixed grip.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Deadlift assistance work: When it comes to doing supplementals lifts (see below) to improve your deadlift, it\u2019s okay to use lifting straps with them in order to save your grip for your main deadlift training.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Straps are a useful training tool under the right circumstances, but you don\u2019t need to use them when you\u2019re first starting out. Wait until you\u2019re several months or even years into your training. For example, Brett didn\u2019t start using straps until 2018 and he had been training for 4 years by that point.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Chalk\"><h3>Chalk<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-107574\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/chalk.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/chalk.jpg 600w, https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/chalk-320x213.jpg 320w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium carbonate or \u201cchalk\u201d is more like water and lifting shoes than it is like a belt or lifting straps, meaning it should be a constant in your training. So <\/span><a href=\"https:\/\/barbell-logic.com\/what-does-gym-chalk-do\/?ref=artofmanliness\"><span style=\"font-weight: 400;\">what does chalk do?<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The most commonly cited reason to use chalk is that it improves our contact with the bar. For the deadlift, specifically, we want something that will help us hold onto the bar without taking away from the grip-training benefit of the lift.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chalk keeps your hands dry, allowing you to train and rely on your grip without the lubrication effects of sweat acting on the bar. Some commercial gyms do not allow chalk, and thereby impinge on your ability to improve your deadlift. Even if you dry your hands without chalk before stepping up to the bar, you will be sweating during the lift when it is heavy enough to matter.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you aren\u2019t using chalk already, here are a few tips for doing so:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><b>Don\u2019t break the chalk: <\/b><span style=\"font-weight: 400;\">Lifting chalk comes in blocks and should stay in that form as long as possible; this allows you to apply chalk to your hands in reasonable amounts, in the right places, without making a mess.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Ask forgiveness, not permission: <\/b><span style=\"font-weight: 400;\">If your gym doesn\u2019t provide chalk, you can bring your own. Climbing bags make for great chalk carriers.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Liquid chalk in a pinch: <\/b><span style=\"font-weight: 400;\">Liquid chalk, like <a href=\"https:\/\/www.amazon.com\/gp\/product\/B003L7N0EC\/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B003L7N0EC&amp;linkCode=as2&amp;tag=stucosuccess&amp;linkId=FSXA3GZUT5SFDAZ4\">Liquid Grip<\/a>, isn\u2019t as good as a big block of magnesium carbonate, but it will get the job done. It has the added benefit of being discreet and less prone to messiness than regular chalk.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Moderation: <\/b><span style=\"font-weight: 400;\">While chalk is beneficial for your grip, you don\u2019t need to bathe in it. Apply it, rub your hands, and lift.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If your hands get excessively sweaty, even with chalk, <\/span><a href=\"https:\/\/store.artofmanliness.com\/products\/art-of-manliness-sweatbands?_pos=1&amp;_sid=e0d1443f8&amp;_ss=r\"><span style=\"font-weight: 400;\">try wearing sweatbands on your wrists<\/span><\/a><span style=\"font-weight: 400;\">; they\u2019ll catch the sweat that would otherwise run down from your arms and onto your palms.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"How_To_Train_The_Deadlift\"><h3><span style=\"text-decoration: underline;\">How to Train the Deadlift<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are scores of useful programs that can help you build your deadlift. More important than any program, though, is good form and consistency. If you aren\u2019t sure where to start, here are some general programming guidelines that will fit in with most strength training regimens.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a 3-4 day per week lifting program, you should be training your deadlift twice per week. Depending on how long you have been training, these sessions will include some of the following: intensity training, volume training, and\/or supplemental lifts (more on what all of these terms mean below). How you structure this will depend on your lifting history and current program. An <\/span><a href=\"https:\/\/barbell-logic.com\/?ref=artofmanliness\"><span style=\"font-weight: 400;\">online coach<\/span><\/a><span style=\"font-weight: 400;\"> can help you craft a program suited to your needs. Here are some ideas to help you get started:<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Novice_Training_Program\"><h3>Novice&nbsp;<\/h3>\n<p><span style=\"font-weight: 400;\">A novice lifter is someone who can add weight to the bar regularly and still recover for their next session. If you haven\u2019t been deadlifting regularly or are just now adding this lift to your program, treat yourself as a novice: <\/span><b>Start light and add weight slowly but steadily to one top set\/working set (the set of repetitions done at the weight you\u2019re programmed to lift that day, or in this case, the heaviest you can do) of 5 repetitions each deadlift day.&nbsp;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your first deadlift session should be mostly about practice. Pick a starting weight that is very light for you and practice the five-step setup for sets of 5 repetitions until you feel like you\u2019ve got it down. Then add weight in 5, 10, or 20 pound increments for sets of 5. When you reach a weight where the bar starts to slow down a little bit on your 4th or 5th repetition in a set, stop and call it a day. That\u2019s day one.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next time you deadlift, add some more weight. Begin by warming up with a light weight, and work up to one top set of 5 repetitions that is 5 to 10 pounds heavier than your previous workout. Let\u2019s say your goal is to lift 225 lbs for a single top set of 5 reps. Your deadlift workout might look like this:<\/span><\/p>\n<p><strong>Warm-up:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">135 lbs 1x5 (sets X reps)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">160 lbs 1x5<\/span><\/p>\n<p><span style=\"font-weight: 400;\">180 lbs 1x3<\/span><\/p>\n<p><span style=\"font-weight: 400;\">200 lbs 1x1<\/span><\/p>\n<p><strong>Work\/top set:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">225 lbs 1x5<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most men will be able to add 10 pounds every deadlift session for 4 to 6 workouts. After that, switch to 5-pound increments. The goal is not to lift maximally heavy weights right now. The goal is good form and steady progress for as long as possible.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Intermediate_To_Advanced_Training_Program\"><h3>Intermediate to Advanced<\/h3>\n<p><span style=\"font-weight: 400;\">Unfortunately, you cannot add 5 pounds to the bar 2X per week forever. After a while, you plateau and find you cannot lift heavier weights. At this point, change one of your deadlift days to a lighter \u201cvolume\u201d day. Volume typically means doing more reps at a lighter weight. Instead of one set of 5 repetitions like you have been doing, take the weight down to about 80% of your last heavy deadlift day and perform 3 sets of 5 repetitions. So on your volume day, you\u2019ll be doing 15 total reps instead of just 5.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From here you can alternate this volume day with an \u201cintensity\u201d day. Intensity simply refers to the weight on the bar (usually thought of as a percentage of your maximal strength for one rep). Your goal for the intensity day is to increase the weight on the bar. Think of intensity days as your day to set new personal records on the deadlift. If you did 315 for a set of 5 on your previous intensity day, on the next intensity day your goal is to do 320 for a set of 5.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eventually, you will not be able to add weight to the bar for a set of 5 repetitions. Things just get too heavy. When that happens, change your one set of 5 (1x5) reps to 2 sets of 3 (2x3). 2x3 can eventually become 5 sets of 5 single reps (5x1). When you can no longer add weight to your 5x1 intensity day workout, start alternating week to week: Week 1: 1x5, Week 2: 2x3, Week 3: 5x1. This varies both the stress and spreads out the weight increase across 3 different intensity ranges. With careful management, this progression can last a very long time, with you hitting regular deadlift PRs on an almost weekly basis.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article for more information about <\/span><a href=\"https:\/\/barbell-logic.com\/four-day-split-programming\/?ref=artofmanliness\/\"><span style=\"font-weight: 400;\">programming for intermediate and advanced lifters<\/span><\/a><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Supplemental_Deadlift_Exercises\"><h3>Choosing Supplemental Lifts<b>&nbsp;<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Eventually, just deadlifting 2X per week won\u2019t help you make progress. You either need a new stimulus or you need to train out weaknesses in your kinetic chain. Supplemental lifts, which are variations on the standard deadlift, can help you do just that.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When should you add supplemental lifts? It will be different for every lifter. Generally, supplemental lifts are introduced when a lifter shifts to intermediate and advanced programming. For example, on a volume day, you could replace the traditional deadlift with a deficit deadlift for 3 sets of 5. On intensity day, you could replace the traditional deadlift with a set of rack pulls at a really heavy weight.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help you pick the best supplemental lifts, stick as closely to the following selection criteria as possible: prioritize lifts that 1) use the most muscle mass, 2) over long ranges of motion, and 3) allow you to lift a lot of weight. Stick to big, multi-joint movements at first as these will have the best carryover to your deadlift.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following non-exhaustive list of variations meet this criteria and can be useful lifts for training your deadlift when used properly:<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Stifflegged_Deadlift\"><p><b>Stiff-Legged Deadlift<\/b><span style=\"font-weight: 400;\">&nbsp; <\/span><b>(SLDL)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The SLDL is just like a deadlift without the step where you bend your knees and bring your shins to the bar. By keeping your legs straighter, it removes the quadriceps from the lift, making the lift more difficult and focusing the effort on your hip extensors. You can use the SLDL variation to add volume to your deadlift program without as much stress as a full deadlift and to help you focus on training your hamstrings and glutes.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">SLDLs usually fit in an intermediate program for 3 sets of 5-8 repetitions.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Deficit_Deadlift\"><p><b>Deficit Deadlift&nbsp;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you struggle from the floor, a deficit deadlift will force you to focus on this weakness. Deficit deadlifts add distance to your deadlift. To perform a deficit deadlift, stand on a mat or other surface that raises your body up to 2 inches higher than normal. The deficit deadlift makes the deadlift much more difficult by adding significantly to the range of motion and making it more difficult to get into the setup position. Use the deficit deadlift to improve the bottom of your deadlift.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing deficit deadlifts for 5 sets of 3 as your supplemental volume deadlift works very well. Leading up to a competition, add weight but cut the reps down to doubles or singles.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Rack_Pull\"><p><b>Rack Pull<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Almost the opposite of a deficit deadlift, the rack pull is a lift that you traditionally lift inside a power rack from the spotter arms, placing the bar\u2019s height just below your knees. The higher bar position significantly decreases the range of motion, allowing you to lift more weight. Rack pulls train the top half of your lift and tend to be more stressful for lifters than a conventional deadlift. They allow you to feel the heavier weight in your hands and train a strong lockout.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use the rack pull on your intensity day and train it as you would your conventional deadlift.&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Romanian_Deadlift\"><p><a href=\"https:\/\/barbell-logic.com\/how-to-do-romanian-deadlifts\/\"><b>Romanian Deadlift<\/b><\/a><b> <\/b><b>(RDL)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The RDL starts from the rack and uses a stretch reflex. It has a much shorter range of motion compared to the full deadlift, but lifters often can handle a high percentage of their conventional deadlift weight when performing an RDL. Due to the stretch reflex at the bottom, RDLs tend to be less stressful than a conventional deadlift.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermediate to advanced lifters can train RDLs for 3-5 sets of anywhere from 3-8 repetitions.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Paused_Deadlift\"><p><b>Paused Deadlift<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Paused deadlifts are a great lift to help teach lifters to utilize and keep their lats tight throughout the lift. To do one, perform a regular deadlift, but when the bar reaches about halfway up your shins, pause and hold it there for 2-3 seconds, then continue all the way up to the top. Repeat.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermediate to advanced lifters can do paused deadlifts for 3 sets of 5.&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Miscellaneous_Frequently_Asked_Questions\"><h3><span style=\"text-decoration: underline;\">Frequently Asked Questions<\/span><\/h3>\n<p><code><script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Can I deadlift with a Smith machine?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"No. A Smith machine takes away some of the most useful parts of the deadlift. The need to exert control over the bar and stay balanced during the lift are integral parts of what makes the deadlift (and every other barbell lift for that matter) an effective strength training tool.\"}},{\"@type\":\"Question\",\"name\":\"I have a bad back. Can I deadlift?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"You can and you should. With very few exceptions, the deadlift is not only safe for your back, but it trains the muscles of your back to help protect your back from further injury. Many lifters with chronic back pain also report a decrease in pain with regular barbell training. The keys are to start at an appropriately manageable weight and progress slowly with perfect form.\u00a0\\n\\nCheck out this article for more info on lower back pain and deadlifting.\"}},{\"@type\":\"Question\",\"name\":\"Can I deadlift with kettlebells?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Kettlebells can be appropriate for new lifters who need but don\u2019t have access to a sufficiently light barbell. There are 2 problems with this approach, however. First, kettlebells come in 4 kg increments (8.8 lbs). Eventually you will either run out of kettlebells to deadlift or you will need a smaller increment between one weight and the next. Either way, you are going to need to graduate to a barbell deadlift for longer term lifting. The second problem with kettlebells is that the mechanics of a kettlebell deadlift will be different from the barbell deadlift. The kettlebell deadlift will be more squat-like.\u00a0\"}},{\"@type\":\"Question\",\"name\":\"How much should you be able to deadlift?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"That varies depending on what your fitness goals are. For overall, general strength, a man should be able to deadlift to deadlift at least 2x his bodyweight for one rep. That means a 200 lbs man should be able to deadlift 400 lbs.\"}},{\"@type\":\"Question\",\"name\":\"Can you cheat a deadlift?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Yes. The most common way to \\\"cheat\\\" a deadlift is called hitching. Hitching occurs when a lifter gets the barbell to above their knees and lean back so that the barbell rests on their quads. They then proceed to rock it up to lockout. \"}},{\"@type\":\"Question\",\"name\":\"How do you do a deadlift at home?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Easy. Get a barbell and some plates and start deadlifting. Deadlifting is the easiest barbell lift to to at home because you don't need a rack.\"}},{\"@type\":\"Question\",\"name\":\"Can you lift more with a sumo deadlift?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Maybe. Sumo deadlift brings your hips closer to the bar which shortens the distance to lockout. This can allow some people to lift more than conventional deadlift. For some people, sumo deadlift doesn't provide much benefit. \"}},{\"@type\":\"Question\",\"name\":\"Do deadlifts get you big?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"If you do them for long enough, keep progressively adding weight, and eat enough food to create new muscle mass, then yes, deadlifts can get you big.\"}}]}<\/script><!--FAQPage Code Generated by https:\/\/saijogeorge.com\/json-ld-schema-generator\/faq\/--><\/code><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Can_I_Deadlift_With_A_Smith_Machine\"><h3>Can I deadlift with a Smith machine?<\/h3>\n<p><span style=\"font-weight: 400;\">No. A Smith machine takes away some of the most useful parts of the deadlift. The need to exert control over the bar and stay balanced during the lift are integral parts of what makes the deadlift (and every other barbell lift for that matter) an effective strength training tool.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"I_Have_A_Bad_Back_Can_I_Deadlift\"><h3>I have a bad back. Can I deadlift?<\/h3>\n<p><span style=\"font-weight: 400;\">You can and you <\/span><i><span style=\"font-weight: 400;\">should<\/span><\/i><span style=\"font-weight: 400;\">. With very few exceptions, the deadlift is not only safe for your back, but it trains the muscles of your back to help protect your back from further injury. Many lifters with chronic back pain also report a decrease in pain with regular barbell training. The keys are to start at an appropriately manageable weight and progress slowly with perfect form.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article for more info on <\/span><a href=\"https:\/\/barbell-logic.com\/deadlifts-low-back-pain\/\"><span style=\"font-weight: 400;\">lower back pain and deadlifting<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Can_I_Sumo_Deadlift\"><h3>Can I sumo deadlift?<\/h3>\n<p><span style=\"font-weight: 400;\">You certainly <\/span><i><span style=\"font-weight: 400;\">can <\/span><\/i><span style=\"font-weight: 400;\">sumo deadlift. Whether you <\/span><i><span style=\"font-weight: 400;\">should <\/span><\/i><span style=\"font-weight: 400;\">is a more complicated question.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The sumo deadlift is a competition-specific lift that has gained popularity among the general strength training population. Sumo deadlifts place your feet very wide and your hands inside the legs. These changes bring the lifter\u2019s hips closer to the bar, shorten his legs, and lengthen his arms, reducing the overall movement in the lift and the overall range of motion. These changes to the lift increase its pure mechanical efficiency, allowing some lifters to move incredible amounts of weight with it. But what the sumo deadlift gains in efficiency, it loses in effectiveness for building general strength as compared to the conventional deadlift.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The sumo is sometimes considered a supplemental lift to the conventional deadlift, rather than a replacement. But there are other supplemental lifts that carry far more benefit for general strength training.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bottom line: there is little reason for a non-competitive lifter to use the sumo deadlift. If you do compete in powerlifting, and the sumo is your go-to competition style of deadlift, then you should practice the sumo deadlift for competition, but continue to train your conventional deadlift for general strength.<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Can_I_Deadlift_With_Kettlebells\"><h3>Can I deadlift with kettlebells?<\/h3>\n<p><span style=\"font-weight: 400;\">Kettlebells can be appropriate for new lifters who need but don\u2019t have access to a sufficiently light barbell. There are 2 problems with this approach, however. First, kettlebells come in 4 kg increments (8.8 lbs). Eventually you will either run out of kettlebells to deadlift or you will need a smaller increment between one weight and the next. Either way, you are going to need to graduate to a barbell deadlift for longer term lifting. The second problem with kettlebells is that the mechanics of a kettlebell deadlift will be different from the barbell deadlift. The kettlebell deadlift will be more squat-like.&nbsp;<\/span><\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Does_Your_Deadlift_Pr_Include_The_Weight_Of_The_Bar\"><p>Yes. You include the weight of the bar when determining the weight of your personal record. Most barbells weigh 45 lbs.<\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Should_You_Drop_Deadlifts_At_The_Top\"><p>No. Lowering the barbell down to the starting position is part of the deadlift. When you drop the barbell at the top of the deadlift, you've only done half a rep.<\/p>\n<\/div><div class=\"aom_toc_offset\" id=\"Is_A_225_Max_Deadlift_Good\"><p>Not really. With consistent training, an average man should easily be able to deadlift 405 lbs. <\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Editor\u2019s Note: This article was written in collaboration with the folks at Barbell Logic Online Coaching.&nbsp; Lean the body over, take hold of a heavy weight, and raise it from the ground. In weight-lifting circles this is known as the \u2018dead-weight\u2019 lift or \u2018hands-alone.\u2019 It is exactly such a lift as a lot of powerful [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":107624,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"activitypub_content_warning":"","activitypub_content_visibility":"","activitypub_max_image_attachments":3,"activitypub_interaction_policy_quote":"","activitypub_status":"","footnotes":""},"categories":[6,230,7],"tags":[42243],"class_list":["post-107522","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-fitness","category-health-fitness","tag-exercises"],"featured_image_urls":{"large":"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/Deadlift-Header-538x280.jpg","aom":"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/Deadlift-Header-372x230.jpg","reactor-320":"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/Deadlift-Header-320x197.jpg","reactor-640":"https:\/\/content.artofmanliness.com\/uploads\/2019\/11\/Deadlift-Header-640x394.jpg"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Deadlift Properly: The Definitive Guide | The Art of Manliness<\/title>\n<meta name=\"description\" content=\"The deadlift is the most satisfying of barbell lifts. 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