Deadlift Tidbits

The deadlift could be the most crucial powerlift. It is the final lift in the competition and boosts the heaviest poundage. This lift can make up for other lifts that may have been lagging. Some things to consider when trying to get that max pull are common sense but many people don't consider them in their training.

Set-Up

This is an area that many lifters need improvement in. One of the major problems is positioning the body too far away from the bar. Your goal is to keep the distance that the bar must travel to lockout to a minimum. If you stand away from the bar it requires that you pull the bar back as well as up. Walk up to the bar and stand with your shins touching the bar then reach down for your grip.

Grip

Try to grip the bar with as narrow a grip as possible. The narrower the grip the less the distance the bar must travel. If you prefer to deadlift with a conventional style grip, place your hands just outside of the knurling. If you use a sumo style you can go narrower.

Posture

Try to maintain as erect a posture as possible. This will also lower the distance the bar must travel and it will place more emphasis on the stronger leg muscles.

Friction

Friction will cause the deadlift to slowdown and hang at between the knees and upper thighs. To avoid this you can use a little talcum powder on the knees and thighs. This should help to lessen the drag of the bar. Be careful not to get any on your hands. This could cause grip problems. Another way to avoid friction is to shave the front of the thighs up to where the bar stops at lockout. While training the deadlift wear a squat suit or shorts. Pants or sweats will hamper your training poundages.

Footwear

Your footwear should be low to the ground again to reduce bar travel. They should have a non-skid sole. The shoe should be flat. A shoe with a heel will tilt you forward requiring you to pull back as well as up during the lift. Also the shoe should not have a lot of cushioning. Part of your lift will be dampened while you sink into the cushioning of the shoe. What I have found to work well is wrestling shoes. They have a flat non-skid sole with minimal if any cushioning.

Wraps

If you have weak or sore knees you may want to use knee wraps. Some people feel that the use of knee wraps in the deadlift will cause you to straighten the legs out too soon. I can't say that this is a problem for me.

Don't Bounce

The deadlift is the only lift that is performed from a complete stop. Some trainers bounce the weight between reps. This is counterproductive and can lead to injures. Start all your deadlifts from a complete stop. Visualize yourself pushing your feet through the floor as you stand to an erect position.