Out of the 3 big lifts – squat, bench, and deadlift – the deadlift is indeed the most feared. Requiring you to use every muscle fiber in your body, and preventing any help from a spotter, the deadlift is also arguably the most difficult. Often, because of miscues or poor technique, this lift leaves people with injuries. However, with proper form and a headstrong mentality, the deadlift can easily become one of the easiest and most doable lifts.
Chin up kid.
It is normally recommended by personal trainers to keep the chin tucked in when performing the deadlift. However, due to the mechanics of the body, this tucking will only lead to a rounded back, which in turn will lead to injury. A straight and neutral back should ALWAYS be the position of your back when deadlifting. To adhere to this, keep the chin up. Keeping the chin up will help extend the neck. Extending your neck will allow the muscles in your posterior chain to contract better. The more extended the neck is, the harder it is for the upper back region to round, which makes the lockout easy. This is especially crucial when overloading the weight when lifting.
Have a seat!
Per Jeff Cavaliere, a MSPT and a CSCS who served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons, the deadlift is not solely a lower back workout. In fact, the lower half of your body plays a crucial role in getting the weight off the ground. To get the most of the workout, Cavaliere tells his clients to pretend they're sitting down on an invisible chair when standing in first position. With the chin up, place both hands on the bar, and with a straight back, lean as far back as possible, engaging the hips and the glutes. If done correctly, it should look as if you’re sitting down midair, and the tension should be felt in the lower half of the body.
Nice grip you got there.
The goal of weight training is to progress and become stronger. You’ll find that even if you do keep your chin up and engage the lower half of your body, heavier weights will pose a setback. This can be easily avoided by fixing one thing: the grip. Arguably the least tended to aspect of the lift, the grip dictates if you’re able to pull the weight. It helps with the lockout as well, and can make the heaviest weight seem light. To strengthen your grip, hold the deadlift at the top position when locking out. Count for at least 5 seconds of Mississippi and feel that squeeze.
Dominating the deadlift is a daunting task at first, but with proper form it becomes very easy. With it is a lot of work. However, the trade-off is worth it. “Strength does not come from winning,” said Arnold Schwarzenegger. “Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
