Deadlift Tweak 1 - Getting The Stance Correct
Stance is important and can mean the
difference between performing a sumo deadliftcompared
to the conventional or even the romanian deadlift for
that matter. Another thing as well is the muscles that are recruited in each
variation of the deadlift. For
the sake of simplicity, you want to make sure your feet are close enough to
allow your elbows positioned outside your knees. Taking a wider stance will
make that impossible, so allowing enough room for your elbows to be outside
your knees should be essential to get the maximum benefit from the deadlift.
Deadlift Tweak 2 - Keep You Back Straight
Sonny!
Avoid rounding that back! I see lots of people do this and
I may be guilty myself but I can help but wonder when that lower back will give
out. I had lower back pain before and it is not something to be proud of,
unless you enjoy it which makes you one sick person. I know I have
probably stated this a hundred or so times, but I want to make note that this
is key in perfecting that deadlift technique and reaping the benefits
from it. If you find you cannot keep that back as straight as a wooden board,
then use a belt or lighten the weight. If you decide to use the belt, grab one
that is preferably a notch or latch one.
Deadlift Tweak 3 - Pull Your Shoulder Blades
Together
I too have made this mistake when I deadlift and is often neglected on my part. So
how to approach it? Start in a deadlift position and pull your shoulder blades
together. Take notice of where your fingertips are. Relax your shoulders and
let them round forward a bit. You will then realize your fingertips are much
lower. This means two things: A) Bar travels a shorter distance, B) Less stress
on the shoulder area. This stiffens the mid-back, engages the lats (which
in turn provides more spinal stability), and activates the thoraco-lumbar
fascia, which helps to better transfer force from the lower body to the upper
body. I am no scientist, but I can say for sure that pinching, locking or
squeezing the shoulder blades does transfer a lot more power in the initial
pull.
Deadlift
Tweak 4 - Optimal Spots For Shin
Placement
Obviously height will play a major factor in shin placement.
Why? Because tall lifters tend to keep the bar as close to their shins as
possible and also keep their shoulder blades locked throughout the movement.
This may be true for some, but even then some tall people I have seen have less
than perfect form. But hey, who am I to judge! Now the opposite consisting of
thicker/shorter built lifters have a tougher time lining up the bar with their
shins. Plus they would also have a tougher time pulling their shoulder blades
back. The goal is to pull the bar towards you, not out and away.
Deadlift
Tweak 5 - Go Caveman Style
Not exactly all the way caveman where the only thing clothed
is your (yes, women included) goods! But deadlifting barefoot or even in socks
for that matter allows to recruit more hamstrings and glute activation to a certain degree. It also helps by
improving performance as well. May seem like a myth, but deadlifting allows you
to get more leverage in the deadlift. Deadlifting in shoes helps for those who are
vertically challenged. On the other hand, it can be not so beneficial for
deadlifting as it means the bar must travel farther. Many have reported
deadlifting barefoot or in socks an increase of around 20 pounds in their one
rep max. Not sure if it was the type of socks they wore or they tapped into
their inner chi.
When in doubt, if you want to increase your deadlift, skip the shoes. Or better yet, if you have
a smell emanating from your feet that makes paint on walls peel, you might want
to leave them on for safety.
