Are You Setting Your Back WRONG in the Deadlift?

Stop making this mistake with your shoulders when you’re deadlifting.

The Mistake
What mistake, you say? We’re talking about the error of shoulder retraction when setting up for the deadlift. To be clear, we don’t want shoulder retraction at any point in the deadlift, but it’s only ever a problem in the setup (no one tries to do this once the bar is moving).

When you make this mistake, you make it in step 4 of the 5-step setup for the deadlift. Watch the included video for an introduction (or refresher) to the 5-step setup, but for now, here’s the quick version:

  1. Stance: Shins 1” from the barbell

  2. Grip: Bend over to grip the bar

  3. Shins: Bend your knees to touch your shins to the bar

  4. Chest: Squeeze your chest up to set your back

  5. Pull: Drag the bar up your legs

Figure 1: Good heavens - don’t do this.

If you’re committing the error of shoulder retraction (Figure 1), then you are accidentally pulling your shoulder blades back while (or instead of) squeezing your chest up. Watch yourself on video, and you’ll notice that it looks like you’re getting closer to the barbell when you do this . . . because you actually are.

Why This is a Problem
Retracting the shoulder blades gives you functionally shorter arms when you set up to pull, and shorter arms are never an advantage in the deadlift.

Additionally, this is a weak position - you won’t be able to (nor do you need to) maintain retracted shoulders under anything approaching a challenging weight. You’ve now introduced unnecessary slack into the system, and you’ve also created additional variability in your setup position.

This error is often accompanied by bent wrists (i.e., bent backward in extension), and on video, you’ll often notice that it looks like you’re pushing downward on the bar (i.e., resting your weight on the bar), which you may in fact be doing.

Figure 2: This . . . is much better.

How to Fix It
Keep it simple. When setting your back during step 4, you can cue yourself to “squeeze your chest up,” you can cue yourself to “push your belly down between your thighs,” but leave your shoulders out of the picture entirely (Figure 2).

If that approach doesn’t solve the problem, remind yourself that your arms should be as long and as straight as possible (wrists too). Imagine trying to move up and away from the bar as far as possible while still being connected to the bar by your hands. If you watched Inspector Gadget as a kid, then the cue “Go-Go-Gadget-Arms!” actually works pretty well here.

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

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How to Close Grip Bench Press for Maximum Strength!

Want a bigger bench press? Of course you do. Phil helps you learn how to correctly perform the close grip bench press.

(A Blast from the Past video originally published on 04/04/22)


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Squat Tip: Hips Back AND Chest Down

(A Blast from the Past article originally posted on 01/14/22)

Here’s a quick squat tip: When you initiate your squat by reaching back with your hips (i.e., your butt), you need to also point your chest at the floor (i.e., lean over). The converse is also true - when you point your chest at the floor, you need to reach back with your hips. 

Note that Tyler’s hips are traveling back while he points his chest at the floor.

These two movements - hips back and chest down - go hand-in-hand with each other, and if you briefly think about it, it will seem rather obvious why this is so. On one hand, if you reach back with your hips while trying to maintain an upright torso, you’ll fall over backward, which is rather unfortunate in any circumstance and especially when squatting with a barbell on your back. On the other hand, if you lean over (i.e., point your chest at the floor) without reaching back with your hips, you’ll fall over forward. Again - preposterous.

So remember, when you initiate your squat, if you’ve got a cue like one of the following running through your head . . .

  • Hips back

  • Butt back

  • Reach backward

  • Sit back

. . . it can be useful to also tell yourself one of the following cues . . .

  • Chest down

  • Lean over

  • Point your chest at the floor 

This will help your balance, and it will also help you get into a position where you can effectively drive your hips out of the bottom of the squat.

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.


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(3 MISTAKES) When Pressing with Your HIPS

There are 3 mistakes you might be making with your hips when you press - let's fix all 3 in under 3 minutes.


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Testify Express - January 29, 2024

THIS WEEK'S SUBMISSION

From our video Starting Strength Squat Looks HORRIFYING, Here's Why (click the title to watch):

Mike
I bought Starting Strength by Mark Rippetoe about six years ago. At 70 now, weight 165, I can deadlift 200 and squat 135. That is not a lot of weight I realize, but I lift it clean, multiple reps, and sets. Shoulder surgery over 20 years ago, and a torn bicep my benchpress is laughable but I keep trying. 🙂

Phil
This is great to hear, and keep at it!


ARTICLES & VIDEOS

10 TIPS to Help You DOMINATE the Squat (2 Minutes!)
We cover 10 rules to help you get a bigger, better squat . . . all in 2 minutes. Click here to watch.

 

Use THIS CUE to PR Your Lifts!
Try out this simple cue the next time you're going for a heavy single at the gym or in competition. It just might help you nail that PR you've been chasing. Click here to read.

 

Blast from the Past: Set Your Back Faster and Better for a BIGGER Deadlift!
Do you keep trying over and over again to set your back in the deadlift? Don't do that - it isn't accomplishing what you think it is. Phil explains. Click here to watch.

 

Blast from the Past: Deadlift Tip: Quit Bending Your Arms!
We cover a common (and ridiculous-looking) problem in the deadlift setup and explain how to fix it. Click here to read.


NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this winter? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.


WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Women's Strength Class

  • 6-week class, starts on February 6th

  • Are you interested in learning to lift correctly, getting stronger, and making great friends in the process? If so, come join Starting Strength Coach Barb Mueller and get started on your journey of strength!

  • Tuesdays and Thursdays from 6:00 pm to 7:30 pm

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • Click here to register.

Free Intro to Deadlift Session

  • February 10, 2024

  • Are you interested in getting stronger? Book your free "Intro to Deadlift" session and learn to deadlift, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your session.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.


THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.11.27.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2023.11.06.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2023.10.09.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2023.10.09.

Use THIS CUE to PR Your Lifts!

Looking for a cue to help improve all of your lifts? Try this one out:

“Speed.”

Admittedly, it’s not a very technical cue, but it can be very useful for heavy singles, heavy doubles, and even the last rep of a set of five. Why is “speed” a useful cue?

Reason #1:
It’s a productive cue for two reasons; one - when you hear or think “speed,” it reminds you to try to make the bar move fast. Granted, with a heavy single or the last rep of a challenging set, you won’t actually be able to make the bar move quickly, but when you cue “speed,” you will simply push (or pull) a bit harder in an effort to make it move faster.

In short, you’ll try harder. If that seems a bit anticlimactic to you, no worries - the key is that it often works very well.

Reason #2:
The second reason I like the cue “speed” is that it changes your mental approach when performing a heavy single or double. At these weights, you might not know if you’re going to successfully complete the rep(s), but when you think “speed,” your thoughts tend to shift from “Will I get it or won’t I get it?” to “Can I move it fast or can’t I move it fast?”

Jason squats 170 kg (375 lb) for his third attempt.

In other words, the possibility of missing the rep is no longer front and center in your mind since you’re focused on trying to make the bar move faster. As a result, you tend to have a more aggressive approach to the rep, and this is always useful.

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?