How to Deadlift: Set Your Back the RIGHT Way - Part 1

In the deadlift, you want to set your back in rigid, flat extension (Figure 1), but accomplishing this can sometimes be difficult (especially if you’re learning how to deadlift) - after all, you can't see what your back is doing when deadlifting.

figure 1: becky sets her back in rigid and flat extension.

With this in mind, in this series of short articles, we’ll give you several ways to improve your ability to correctly set your back.

5-Step Setup for the Deadlift
We’ll assume you already know the 5-step setup for the deadlift (and if you don’t, be sure to watch the included video below), but here’s a quick recap:

Step 1: Stance
Shins 1” from the barbell

Step 2: Grip
Bend over to grip the bar

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

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

Step 5: Pull
Drag the bar up your legs

How to Set the Back
Correctly setting the back in rigid extension occurs in Step 4 (“Chest”), and as is so often the case, sometimes you don’t need a new cue to fix an issue - you just need to go back to the beginning and simply hammer home the original cue: “Squeeze your chest up.”

The idea is that, when you squeeze your chest up, it sets off a wave of contraction that runs from your thoracic spine all the way down to your lumbar spine, thus getting your back flat and rigid.

So, at least to start (remember, there will be more articles on this topic), don’t make it any more complicated than it needs to be.

Squeeze your chest up or “lift your chest.” When you think you’ve squeezed it up as much as you can . . . squeeze it up even more. Get extremely uncomfortable. If you’re starting to sweat just while trying to set your back, you’re off to a good start.

figure 2: “show your shirt to the wall” (or the person in front of you)

How to Picture This
Here’s another way to think of the process - imagine that someone is standing in front of you (Figure 2), and you’re trying to show him the writing on the front of your shirt (without dropping your hips). A simple cue for this is “Show your shirt to the wall.”

Hopefully, this proves useful to you, and we’ll cover more ways to correctly set your back in the upcoming articles in this series.

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

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QUIT Using Your ARMS to Deadlift (How to Deadlift Correctly)

Don't make this mistake with your arms when you deadlift. Phil covers how to identify the problem as well as how to fix it.

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How to Load & Unload the Barbell for the Deadlift (in less than 3 minutes!)

Loading and unloading the barbell for your deadlifts can be a pain, so in less than 3 minutes, here are 4 different ways to make this process easier.

(A Blast from the Past video originally published on 04/16/22)

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These Aren't the Rests You're Looking For

(A Blast from the Past article originally posted on 02/13/19)

Take a look at Figure 1 . . . this isn't the rest position you think it is.

Figure 1: Not a great resting position

You know that moment - that moment when you’ve pulled three heavy reps on your deadlift, you’ve set the barbell down, you still have two more reps to go, and . . . you start fidgeting around before you pull the next rep.

Let me offer a suggestion - don’t do that.

The temptation to hang out down there is understandable; after all, you’ve already done something extremely challenging multiple times, and you’re getting tired.  The problem is that this position in the deadlift - the position with you crouched over a heavy bar sitting on the floor - isn’t really a resting position.

Yes, it is where you’ll take your breath, and yes, you’re not supporting the weight of the bar at this point, but this is still not a good resting position (ask yourself - would you normally choose to rest in a semi-crouched-over position?). The longer you stay down there, the more tired you’ll get, and the longer the set will take. The best resting position for a set of deadlifts? Taking a well deserved seat after you’re done with the set.

So, the next time you deadlift, I challenge you - be efficient with your time when the bar is on the floor. Give yourself one breath between reps, set the back in rigid extension with tension on the bar, and then smoothly pull the next rep. Don’t rush the setup, but don’t dilly-dally either. Be efficient.

One breath between reps. No muss. No fuss. And you’ll be done with your set a lot sooner than that silly person who takes five breaths between each rep.

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.

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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?

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.

(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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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?

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.

(A Blast from the Past video originally published on 04/02/22)

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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.