2 Deadlifting Pieces of Equipment You NEED to Have!
/
Let’s quickly cover two pieces of equipment that will make you better at deadlifting . . . instantly.
Item #1: Long Socks
We are talking very long - socks that go above your calves (i.e., almost to your knees). You will simply be better at keeping the bar close when wearing long socks. Sweatpants and leggings will do just fine as well, but long socks are so much more stylish.
“But Phil, I’m already pretty good at keeping the bar close.” Good for you, and in this case, you already know that - every once in a while - you nick your shin with the bar. Shins bleed easily, and now that you’ve done this, it is annoyingly easy to catch that new scab with the bar and break it open again.
Because of this - whether consciously or subconsciously - you now try to avoid hitting that scab. As a result, you are suddenly worse at keeping the bar close to your legs, and this makes your deadlifts that much harder. So . . . wear long socks.
As an additional note, you might not care if you get a little bloody when you deadlift, but everyone else who has to use that same barbell does indeed care, so do your training companions a favor. Wear long socks and keep your DNA off the bar.
Item #2: Chalk
We’ve covered this before, and we’ll cover it again - chalk is hugely useful for all of the lifts, but it is especially useful for pulling lifts such as the snatch, clean, and deadlift. Rock climbers and gymnasts use it to save their lives - we’re just using it to save our deadlifts. But the reason for its use remains the same - it absorbs the sweat and natural oil from your hands so that you have as much friction as possible when taking your grip.
Don’t like using chalk? You have two options - pull a Kelly Clarkson and just walk away since you’ve decided not to lift today or put on your big boy (or big girl) pants and use chalk because it’s the intelligent thing to do.
It makes your current deadlifts easier, and it allows you to lift more weight with less effort, which allows you to get stronger more efficiently. We’ve had numerous conversations with members who started using chalk a bit later than they should have (which is on day one) and were astounded at how much of a difference it made.
A reasonable approach is to rub some chalk onto your hands when you start warming up the deadlift (brush your hands together lightly to get rid of any loose chalk) and then chalk up again when you get to your work set.
As always, we hope this helps you get stronger and live better.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?
How to Stiff Leg Deadlift (and Why!)
/Want to improve your deadlift? The stiff leg deadlift (AKA stiff-legged deadlift) can help. Phil explains what a stiff leg deadlift is, how to do it, and why you might want to utilize the the SLDL in your training.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
BEST Strategy for a Stronger, Smoother Deadlift (6 Simple Tips)
/Trying to grip it and rip it? Don't be silly. You're missing out on a better deadlift and bigger PRs. Let's fix this.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
Deadlift: The Next Rep is Going to be VERY Different
/
The Phenomenon
You’re sweaty, nervous - heck, practically nauseous at this point - and you are entirely unsure whether your upcoming set of five on the deadlift is going to go or not. So what do you do?
“Feelings lie,” you remind yourself, so you walk up to the bar, set up, and start the set.
The first rep is rough. Very rough. Rough like that single ply toilet paper you thought wouldn’t be so bad . . . but it was.
And then something interesting happens . . . the second rep is actually easier. Quite noticeably. You break it off the floor smoothly, and it certainly moves faster than the previous rep.
The third rep is about the same as the second rep, and the fourth and fifth reps are pretty tough, but by now, you know you can finish the set, and indeed you do.
What on earth? Why does the second rep go better than the first rep? And how can you take advantage of this phenomenon in the future.
Why This Happens
While there might be more than one reason, one probable factor is that - by the time you get to the second rep - your body “knows” how hard you have to pull to get that bar moving.
Among the Big Four - the squat, deadlift, press, and bench press - the deadlift is unique. It is the only lift of the four wherein you don’t support the weight of the bar before the lift starts. After all, it’s sitting on the floor. In the squat, press, and bench, you are supporting the bar before any movement starts, and as a result, you get to feel the weight of the bar compressing you before the real work begins. This gives your brain and body an opportunity to calibrate itself for the task ahead; it gives you a rough sense of how hard you have to drive the bar upward.
This isn’t true in the deadlift. That very first rep - the first time you struggle to break the weight off the floor - that is the actual opportunity for this so-called calibration. As a result, there are two activities going on in the first rep - you are getting a sense of the bar’s weight while at the same time completing a rep.
By the time you get to the second rep, you know - whether consciously or subconsciously - how hard you have to pull, and as it turns out, this helps quite a bit.
How Can You Use This Phenomenon to Your Advantage?
Get the first rep.
No, it’s not complicated or sexy, but it’s crucial. Don’t think about whether or not you’ll get all five reps. Don’t think about how tough the set is going to be. You know that - as long as you complete the first rep - the second rep will be easier, so . . .
Get the first rep. This is what you tell yourself. Get the first rep, and the rest of the set will take care of itself. It’s too easy to go down the rabbit hole of anxiety before starting a work set of deadlifts, so cut that process off at the pass. Remind yourself to complete the first rep, and then take it from there.
As always, we hope this helps you get stronger and live better.
If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?
The Deadlift Dry-heaves . . . Don't Get 'Em!
/
(A Blast from the Past article originally posted on 08/20/21)
Have you seen that guy at the gym who gets the deadlift dry-heaves? You know the guy - the one who sets his back two, three, or four times before pulling the bar off the floor? If this guy happens to be you, let’s fix this.
When you set up for your deadlift, keep it simple with the 5-step setup:
Stance: Take a relatively narrow stance with your shins one inch from the bar.
Grip: Bend at the waist (not the knees - keep them “straight-ish” for now) and take a narrow grip on the bar - just wide enough to ensure that your hands are on the knurl and that your thumbs don’t drag up your legs on the pull.
Shins: Drop your shins to the bar by bending your knees slightly (do NOT rock forward).
Chest: Squeeze your chest up ONCE to set your back in extension.
Pull: Drag the bar up your legs as you stand up.