Use This Grip for a BIGGER Deadlift! (Tension Grip)

(A Blast from the Past article originally posted on 12/08/23)

What is a tension grip, and why should you use it for pulling movements like the deadlift, row, and clean? This is the second article in our short series on the correct grip for each lift. In the first article, we discussed the compression grip, which is useful for pressing movements such as the bench press, press, close grip bench press, etc., and you can read that article by clicking here.

Today’s Topic: Pulling Movements
The grip we are covering today is the type of grip you would take for pulling movements such as the deadlift, the row, the clean, etc. This grip is commonly referred to as a tension grip (watch the included video for a demonstration).

Whether you execute a pulling lift (e.g., deadlift) or a pressing movement (e.g., bench press), the same principle is true - gravity wants the bar to go down, so your grip should put the bar in the lowest stable position possible. In this way, the bar cannot accidentally reach a lower position than that which it’s already occupying.

What NOT To Do
In a pressing movement - as discussed in the compression grip article - you place the bar at the base of the palm. However, since the hand will be pointing downward in a pulling movement, putting the base of the palm against the bar puts the bar in an unstable position. The compression grip is very strong for pushing and pretty terrible for pulling.

Figure 1: compression grip (shown in reverse for viewing purposes): good for pushing - terrible for pulling

Placing the base of the palm against the bar - this will look like you’re pushing down on the bar (Figure 1) - compromises the grip, and this will show up in several ways. First, if you can even break the bar off the floor, it may result in a soft lockout at the top of the lift (e.g., knees that are still bent) or the complete inability to finish the lift at all. Second, when your grip is compromised, everything else starts to compensate - your back starts to round, the weight feels heavier, and it will actually be harder to pull the bar off the floor.

Figure 2: tension grip (shown in reverse for viewing purposes): good for pulling

The Answer
Take a grip that permits the bar to sit a little lower in the hand - down by the fingers a bit more (Figure 2).

(As a side note, don’t take a monkey grip - you shouldn’t have a visible air gap between your hands and the bar.)

Put simply, it should look like you’re pulling up on the bar and not pushing down on the bar. Note the differences between a compression grip (bad for pulling) and a tension grip (good for pulling) in the photos below.

Whether you use a double overhand grip, a hook grip, or an alternate grip, make sure the bar is carried down by the fingers and not positioned up by the base of the palm. When in doubt, put some upward tension on the bar, and voilà - your wrists will straighten out, and the bar will be positioned correctly.

As always, we hope these tips help you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Many people don't know the secret of this grip on your deadlift.

Many lifters never think twice about how they grip the bar, but a small change in your grip can have a big impact on your pull. In this video, Starting Strength Coach Phil Meggers explains one simple grip concept (and a few misconceptions that go with it) that can improve your deadlift immediately.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Is This Error KILLING Your Deadlift?! | How to Increase Your Deadlift

Is your deadlift setup destroying the possibility of pulling preposterously ponderous poundage? Phil pontificates.

(A Blast from the Past video originally published on 06/26/23)

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Deadlift Fix: 4 Cues for a Stronger, Smoother Pull

(A Blast from the Past article originally posted on 11/12/21)

Attempting to jerk or yank the bar off the floor when starting the deadlift is a common problem for new lifters.

Don’t do this.

You might be able to get away with it when the weight is light, but you won’t be able to get away with it when the weight gets heavy, and by that time, you’ll have accidentally ingrained a very counterproductive habit.

In the 5-step setup for the deadlift - stance, grip, shins, chest, pull/drag - this is typically a problem with step 4: squeezing your chest up to set your back in extension. When you lift your chest to set your back, you must start applying tension to the bar – you must start pulling on the bar even though you're not lifting it off the floor just yet. Treat the bar as an anchor against which you start to pull to help you set your back. 

Here are 4 cues that you can use to help with this process:

Cue #1: Bend the bar.
When you start applying tension to the bar - when you squeeze your chest up to set your back in extension - picture yourself bending the bar upward in the middle (i.e., make the bar look like a mountain, not a valley). Will it actually bend? That depends on how much weight is on the bar, but you visualize yourself bending it nonetheless.

Cue #2: Bend it before you break it.
Bend the bar before you break it off the floor. Very similar to the first cue, but it reminds you to put a lot of tension on the bar before you decide to break it off the floor.

Plus, it's catchy - this is the “try it before you buy it” cue of the deadlift world.

Figure 1A: Note the dark gap or “slop” between the top of the shaft and the collar.

Cue #3: Pull the slack out of the bar.
Barbells have some slop in them. Take a close look at your barbell and note that there’s a little gap between the shaft of the bar and the collar of the bar (Figure 1A). Set your back hard enough - pull hard enough with long, straight arms - that this slop nearly or completely disappears (Figure 1B).

Figure 1B: Note that the gap has almost disappeared.

Plates (even competition plates to a small degree) also have some slop between themselves and the bar - this is what allows you to slide them on and off. When you walk up to your deadlift, the bar is resting on the plates. When you squeeze your chest up and start to apply tension, pull up hard enough that the plates start to rest or hang on the bar instead.

Cue #4: Pull the click out of the bar.
Same idea as the previous cue, but this emphasizes that you should hear it when you apply tension and pull the slack out of the bar. 

Once you’ve applied a significant amount of tension to the bar using one of these cues - and you’ll find one that works best for you - then you squeeze the bar smoothly off the floor.

Remember, breaking the deadlift off the floor isn’t digital - it’s not a switch that you flip from off to on. It’s analog - it’s a dial that you keep turning up and turning up - pulling harder and harder - until the bar starts moving. This is a skill - not a particularly complicated one, but a skill nonetheless - and it’s one that you need to - and can - develop.

We hope these cues help you get stronger and live better!

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

How to Load a Barbell for Deadlifts the EASY Way!

Starting Strength Coach Phil Meggers gives you a few tips and tricks to make loading the barbell for your deadlifts easier and faster.

(A Blast from the Past video originally published on 06/24/23)

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Improve Your Deadlift by FIXING These 3 Errors!

(A Blast from the Past article originally posted on 11/17/23)

Let’s quickly address three common deadlift mistakes that we see with new lifters . . . and sometimes experienced lifters as well.

Figure 1: Don’t do this.

Mistake #1: Shrugging at the Top of the Deadlift
See what Becky is doing in Figure 1? Don’t do that. Don’t shrug at the top of your deadlifts. It’s inefficient, unnecessary, and at heavy weights, you can’t do it anyway, so trying to do so is a waste of effort and energy.

To fix this, don’t bother telling yourself, “Don’t shrug.” When you do this, you are saying the one word - shrug - that you don’t want running around in your head.

figure 2: much better

We often refer to this type of cue as a negative cue or an avoidance cue, and although it can sometimes work, a better approach is to give yourself something to do as opposed to something not to do.

With this in mind, cue yourself, “Chest up, shoulders down,” or simply “Shoulders down” (Figure 2). This will help ensure that the bar is simply hanging from your shoulders and that your shoulders are not actively contributing to the elevation of the barbell.

Mistake #2: Releasing Your Valsalva Early
Do you exhale at the top of your deadlift? Don’t do that.

Breath is support, so stay tight and keep your valsalva (i.e., hold your breath against a closed glottis) until the bar is back on the ground. You won’t run out of air - it only takes another half-second to lower the barbell - and then you can release your breath.

Cues to fix this issue include “Hold your breath,” “Hold your valsalva,” or “Lift silently.” That last cue comes courtesy of SSC Mia Inman in her article Lift Silently from Starting Strength, and it wonderfully conveys what you should hear as you complete your deadlift . . . nothing. After the bar leaves the floor, there’s no noise. Specifically, you don’t hear any noise from exhalation - until the bar is back on the floor.

Mistake #3: Lowering the Barbell Around Your Knees
After you’ve locked out your deadlift at the top of the lift - with shoulders down and your breath held, of course - you want to lower the bar in a nice, straight, vertical line back to its starting point right over the middle of your foot. 

figure 3: becky lowers the bar around her knees. don’t do this.

Lowering the bar in a curved path around the knees (Figure 3), on the other hand, is inefficient, and as a result, it’s harder. Additionally, it causes you to set the bar down in front of the middle of your foot, which means you’ve got another variable to deal with before starting the next rep.

This problem arises when you try to keep a vertical torso when setting the bar down, which means you are primarily bending the knees to set it down, which in turn means that your knees become obstacles for the correct bar path.

Figure 4: becky pushes her hips back, bends over, and “bows to the floor.”

The solution for this is to reach back with your hips, very consciously bend over at the hips (Figure 4), and slide the bar down your thighs.

Your knees will be unlocked, but keep them back until the bar passes the knees. If this concept doesn’t work for you try one of the two following approaches:

1. While setting the bar down, watch the middle of your foot and sight the bar into place as you lower it. In other words, aim for the middle of your foot.

2. Bow to the floor. That’s it. Simply cue yourself to “bow to the floor,” and you will naturally bend over to set the bar down. It can be useful to remember that the bar’s job is to go straight back down to where it started. Your job - on the other hand - is to stay out of the bar’s way, so bow to the floor and set it down.

As always, we hope these tips help you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?