The Deadlift: You're Doing This Wrong - Part 3
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(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:
Breath: Take one breath. Not two or three. ONE.
Chest: Squeeze your chest up to set your back in extension.
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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/Starting Strength Coach Phil Meggers covers four major technical aspects to focus on and evaluate when trying to improve your bench press.
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The Testify Inquirer - July 29, 2024
/THIS WEEK'S SUBMISSION
From our video Cleans vs Power Cleans vs Hang Cleans - What's the Difference?! (click the title to watch):
A C
At last! A clear explanation of this totally nonsensical terminology!
Phil
Glad you found it useful, and thanks for the kind words. Hopefully, now the terminology is a bit more sensical :-)
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ARTICLES & VIDEOS
7 Things Successful Lifters Do Before Pressing HEAVY (plus BONUS tip)
What should you take care of before a heavy press (AKA overhead press)? We cover 7 simple and effective tips - plus 1 bonus tip - when preparing to press heavy. Click here to watch.
What is a Power Snatch? | Olympic Weightlifting Technique
What is a power snatch? How is it different from a hang snatch, hang power snatch, or snatch? We address it all here in this brief article. Click here to read.
Blast from the Past: FIX Your Press | Correct Your TERRIBLE Elbows to Press More!
Are your hideous elbows ruining your press? In this video - our fourth in the series of Saturday Shorts on fixing the press - we quickly discuss and demonstrate how to solve this problem. Click here to watch.
Blast from the Past: The Deadlift: You're Doing This Wrong - Part 2
Your wrists are messing up your deadlift, and you don't even know it. In the 2nd article in our series on correcting the deadlift, Phil covers how to achieve the correct wrist positioning. Click here to read.
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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.
Deadapalooza! The Annual Testify Deadlift Festival
August 23, 2024
Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!
Click here to register or for more information.
Minneapolis, MN: Starting Strength Squat & Deadlift Camp
August 31, 2024
Spend the day learning the theory and practice of the low bar back squat and the deadlift.
Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.
Click here to register or for more information.
Starting Strength Self-Sufficient Lifter Camp
September 28, 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 Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.
For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled
Compare to 2024.05.27.
Option 2
Bike/row:
4 x 3 minutes
Rest 3 minutes between each round. Score = lowest distance.
Compare to 2024.05.06.
Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute
Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute
Compare to 2024.04.08.
Option 4
10 x 50 ft yoke carry
Each carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.
Compare to 2024.04.08.
As always, we hope this helps you get stronger and live better!
What is a Power Snatch? | Olympic Weightlifting Technique
/What is a power snatch? How is it different from a hang snatch, hang power snatch, or snatch?
FIGURE 1: THE LIFT STARTS WITH THE BAR ON THE FLOOR (SINCE “HANG” IS NOT PRESENT).
Let’s break this down simply and quickly, and for a demonstration with explanation, watch the included (and short) video.
No “Hang”
We begin by looking at the words present or not present in the name of the lift.
The word “hang” is not present, so the power snatch doesn’t start with the barbell hanging in the hands and instead - by default - starts with the bar sitting on the floor (Figure 1).
figure 2: the lift is received in a partial depth overhead squat (since “power” is present).
“Power” is Present
The word “power” is present, and “power” refers to a landing position (AKA receiving position) - specifically, a partial squat landing position.
As a result, this means that the lift will be caught or received in a partial depth overhead squat position (Figure 2).
So . . . What IS a Power Snatch?
Thus, a power snatch is a lift wherein the bar starts on the floor and is then accelerated upward, imparting enough momentum to the bar that the bar continues upward, whereupon it is then locked out overhead (AKA “received,” “racked,” or “caught”) in a partial depth overhead squat position before it is then stood up.
As always, we hope this helps you get stronger and live better.
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