The Deadlift: You're Doing This Wrong - Part 3

(A Blast from the Past article originally posted on 07/08/22)

This is Part 3 in our series of articles on common deadlift errors and how to fix them. Today’s error is that of too much breathing and therefore too much time spent on the floor between reps.

“One breath. Ok, here I go . . . maybe another breath. Ok, got it, let’s go . . . well, one more breath will probably help . . .”

The trap of spending too much time between reps in the deadlift is an incredibly easy one to fall into - you’ve set the barbell down, you’re tired, the weight is heavy, you’ve started to question whether or not you’ll get the next rep - next, you start to question whether or not you’ll even attempt the next rep.

Spending a lot of time between reps is not productive, and in fact, it will actually tire you out - you’re in a crouched position of sorts, and it takes energy to stay in the position - so spending less time with the bar on the floor between reps will actually make for a more efficient (read: easier) set. The only truly good resting position for a deadlift is sitting down in the chair when you’ve completed the set, so let’s fix this problem.

When you’ve set down a completed rep and you’re getting ready to pull the next one, treat the breathing situation as “one-and-done” - take one breath, set your back in extension, and then go.

Here’s a very useful mantra to have running in your head between reps: Breath. Chest. Pull. Assuming that the bar is in place over the middle of the foot, your shins are touching the bar, and you’re balanced on the middle of your foot, here’s how it works:

1. Breath: Take one breath. Not two or three. ONE.

2. Chest: Squeeze your chest up to set your back in extension.

3. Pull: Drag the bar up your legs.

Keep it simple. Toward the end of a set, you may have to take two breaths between reps, but keep it limited. Get. The. Set. Done. Then, go sit in that chair.

As always, we hope this helps you get stronger and live better.

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The Deadlift: You're Doing This Wrong - Part 2

(A Blast from the Past article originally posted on 07/01/22)

This is Part 2 in our series of articles on common deadlift errors and how to fix them. Today’s error is that of bent wrists during the setup process.

His socks are oh-so-fine, but what’s wrong with this fool’s wrists?

When the barbell is sitting on the floor, your wrists should not be bent backward, i.e., they should not be in full extension. Simply put, your wrists should be straight throughout the entire setup process.

The error of bent wrists in the deadlift is actually related to the error we discussed in last week’s article - that of having your balance forward of midfoot - because, if your wrists are bent, you are most likely resting some of your own weight on the bar, and this tends to ruin the goal of midfoot balance.

Instead of being midfoot, your balance will be a bit forward (possibly a lot forward), but you won’t realize it until later when you attempt to pull the bar off the floor (and the bar starts to swing away from you). Bent wrists also give you artificially short arms, which is never an advantage in the deadlift.

Absolutely hideous. What’s he doing? Trying to push the bar down into the floor? Don’t be like this fool.

Bent wrists absolutely kill deadlifts, so how can we fix this? To start, simply cue yourself “straight wrists” or maybe even “long arms.”

If that doesn’t work, you can cue yourself to put a bit of upward tension (i.e., upward pull) on the bar when you take your grip (be careful not to move the bar forward or backward).

In other words, your wrists should always look like you are about to start pulling on something - not pushing on something.

This . . . is much better.

As always, we hope this helps you get stronger and live better.

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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.

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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: You're Doing This Wrong

(A Blast from the Past article originally posted on 06/24/22)

You’ve read the Blue Book (click here if you haven’t), you’ve watched the videos, you know the 5-step setup (i.e., stance, grip, shins, chest up, and pull/drag), but for some reason, you keep making this mistake . . .

What’s wrong with this fool’s deadlift setup? (BESIDES his back not being set in extension just yet)

Your balance is forward each time you start to pull.

If your balance is forward when you start pulling a deadlift, it makes for a much harder pull as the barbell wants to swing away from you. A heavy bar swinging away from you is not a fun thing to deal with when pulling heavy weights off the floor.

There are two steps wherein lifters make mistakes with balance, so let’s take a quick look at both situations and fix them.

Step 2: Grip
Some lifters get forward of midfoot (i.e., their balance shifts forward of midfoot onto the balls of their feet) during the “Grip” step - instead of simply bending at the hips to grab the bar, they instead bend at the hips and accidentally rock forward a bit as they grab the bar.

If this is you, simply cue yourself “midfoot” as you reach down to grab the bar. Pay attention to where you feel pressure on your feet and make sure it’s not on the balls of your feet.

If necessary, you can overcue yourself “heels,” but be judicious in using that cue as we don’t actually want to be balanced on our heels either.

Step 3: Shins to the Bar
In step 3, we bend our knees slightly to bring our shins to the bar, but some lifters accidentally rock forward instead to bring the shins to the bar.

If this is you, remind yourself to “bend your knees” to allow your shins to touch the bar, or you can cue yourself to “drop your hips until your shins touch the bar.” Be careful with this last one - the hips only drop slightly during this step, and they shouldn’t drop at all after this step.

As always, we hope this helps you get stronger and live better.

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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.

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3 Tactics to Triage Your Deadlift FAST (plus a bonus tactic)

Starting Strength Coach Phil Meggers covers three major technical aspects (plus a bonus) of your deadlift to focus on and evaluate when trying to improve your deadlift.

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2 Deadlifting Pieces of Equipment You NEED to Have!

Want a bigger deadlift? Phil covers two pieces of equipment that will immediately strengthen your deadlift.

(A Blast from the Past video originally published on 06/20/22)

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Rack Pull for a BIGGER Deadlift!

Want to improve your deadlift? The rack pull can help. Phil explains what a rack pull is, how to do it, and why you might want to utilize the rack pull in your training.

(A Blast from the Past video originally published on 06/13/22)

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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.