The Other Unparalleled Exercise by Jan Dellinger | Deadlift Technique

by Jan Dellinger

Deadlift Technique

While many who engage in true deadlift specialization do so because they feel more biomechanically comfortable with the movement, and/or it poses less of an injury threat than does the squat, recognition should also be taken that even one's inherent physical assets can become problematic if they are not managed properly. Specifically, very tall trainees, as well as those with a classic deadlifter's build (short torso, long legs and arms) tend to use an inordinate amount of back when they deadlift.

Sooner or later, most deadlifters realize that by setting their hips higher when beginning the movement, the greater their leverage advantage and, therefore, a better poundage is attainable, even for reps. Obviously, a lesser degree of leg flexion permits enhanced force generation. After all, in terms of sheer poundage, most trainees can register a much greater weight in the quarter squat than they can in the parallel squat.

Up to a point, this technique is permissible and, frankly, expected with most of those who gravitate toward the deadlift. However, the "stop sign" should come up when a trainee leads with his hips out of the starting position to such an exaggerated extend that he can only raise the weight with a very humped-back, stiff-legged style.

This is why, in my opinion, every rep in a set of deadlifts should be started from the floor and a conscious effort be made to move the weights from the floor by pushing hard with the feet. More on this style later.

Granted, examples of super deadlifters like Bob Peoples from the 1940s, and Vince Anello of the 1970s, can be cited as exponents of the "no-no" style, who seemingly got away with this technique from an injury standpoint, despite playing around with some outlandish weights. Bear in mind these gentlemen were several cuts above the typical trainee, as we'll see in regards to Mr. Peoples later in this series.

Common sense would dictate that allowing one's deadlift form to lapse excessively for the sake of achieving greater and greater exercise poundages is a mistake for most. Pertinent form elements for the deadlift specialist to strive for include the following: Seek a good, reasonable starting position, and begin every rep in every set from this position. By the same token, no one is advocating going to extremes in the other direction, or seeking to "squat the weight" up.

Practically speaking, this approach would fall into the category of sumo-style deadlifting.

This is a manner of elevating weights from the floor more suited to the squat-advantaged. I'm dealing strictly with the conventional version here.

Once a solid starting position for the deadlift has been established, the trainee should focus on pushing or driving his feet strongly into the floor to move the weight, rather than yanking on the bar. Of course, this requires that the deadlift specialist not ignore the role of leg strength in deadlifting.

Oops, it would seem that I've contradicted myself and am making a case for the indispensability of the back squat. Not necessarily, as improved leg power is very possible via usage of the bent-legged deadlift, especially when it's done off a raised surface.

Bill Good: Sumo-Deadlift

The elongated range of pulling motion forces the hips to be lowered slightly in the starting position, and, again, consciously break the bar off the floor by exerting leg power and pushing hard with the feet.

Do not underestimate the potential of deadlifting off a raised surface as a power builder, or a developmental medium for the musculature of the lower body, even though it will not allow quite the same exercise poundage as the regular bent-legged version.

A built-up surface of 2" to 3" from which to perform the bent-legged deadlift is sufficient. Frankly, newcomers to this elongated deadlift are advised to commence with comparatively light poundages as there will probably be a few degrees of new flexibility to be gained, and the likelihood of experiencing extreme muscular soreness can be minimized.

Furthermore, this particular exercise has additional relevance to the deadlift specialist because the increased range of motion will improve the stability and strength of the lower-body joints... On To Part VIII >>

Part I - Part II - Part III - Part IV - Part V - Part VI - Part VII - Part VIII - Part IX - Part X - Part XI - Part XII

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The Other Unparalleled Exercise (cont.)

by Jan Dellinger