Most Common Deadlift Error? (it's not what you think...)
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Today’s deadlift error is most commonly seen in newer lifters, but even experienced lifters have been known to make this mistake.
Figure 1: Loren makes the error of releasing his grip between reps.
The Error
The mistake is simply that of releasing your grip on the barbell between reps (Figure 1). This error makes the entire set take longer, you don’t gain anything by releasing and re-gripping the bar, and it makes your life miserable because you now have to wait that much longer before you get to move on to the best resting position for the deadlift . . . the chair that you’re going to sit in when you’re done with your work set.
Why This Happens and Why It’s a Problem
Lifters commit this error out of procrastination. The last rep was hard, you’re not exactly thrilled at the prospect of pulling the next rep, and so you start fidgeting with your grip instead of getting set to pull, subconsciously thinking that perhaps you’ll get a bit more rest between reps in the process.
The problem is that - instead of recovering for the next rep - you’re actually tiring yourself out in that position. The “resting position” for the deadlift - i.e., when the bar is on the floor - is not much of a resting position at all. You’re crouched over, supporting yourself on flexed knees, and it can also be hard to breathe in this position.
Spending extra time at the bottom of the deadlift is inefficient and exhausting, so instead of spending additional time in this position, you actually want to spend as little time here as productively possible.
What to Do and What NOT to Do
As is the case with many situations, don’t think about how to avoid the problem. In other words, when you set the bar down, don’t bother cueing yourself, “don’t let go of the bar, DON’T let go of the bar.”
Instead, give yourself something to do as opposed to something to avoid doing. If you’ve learned to ride a motorcycle, you know how this works - you are taught to always look toward where you want to go as opposed to focusing on something you’re trying to avoid (for example, if you’re a new rider and find yourself drifting toward the curb, don’t look at the curb - instead, focus on the middle of your lane, which is where you want to go).
The same concept applies here - again, give yourself something to do, not something to avoid doing.
The Solution
Part of the solution is to remind yourself before the set starts, “I’m going to hang on to the bar throughout the entire set.” Then, every time you set the bar down, remind yourself of this task - “Hang on to the bar.”
figure 2: mike has midfoot bar position, midfoot balance, and his shins are touching the bar.
Beyond that, assuming you set the bar down over the middle of your foot (and if you didn’t, get it there first) and that your balance is over the middle of your foot, you can simply bend your knees to bring your shins to the bar, squeeze your chest up to set your back in rigid extension, and then pull.
Those three criteria (Figure 2) are what you should focus on between reps - bar over midfoot, balance over midfoot, and shins touching the bar. If those three aspects are covered, you’re ready to set your back and pull.
In summary, remind yourself to hang on to the bar and then take care of the three criteria just mentioned - after that, you’re ready to set your back and pull. Giving yourself something to do and work toward will make it that much easier to avoid fidgeting with your grip - you’ll be too busy taking care of important things.
As long as the bar is over the middle of the foot, your balance is over the middle of the foot, and your shins are touching the bar, you are ready to set the back and pull.
This will make for a more efficient, quicker set, and as always, we hope this helps you get stronger and live better,
-Phil
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