Set Up For Success: Conventional Deadlift

How to Set Up for a Successful Deadlift! 

The deadlift is a staple gym exercise, with the conventional deadlift and it’s variations used in the majority of gym programs. It has a strong carry over to day-to-day life when you’re looking to pick things up off the floor.
 
All people will have a slightly different visually looking deadlift however in the set up there are a few non-negotiables which are: SET, LOCK and DRIVE.

1) Set: 

• Get the bar positioned over your mid-foot, with your feet shoulder width apart.
• Bend over and hold the bar with your arms straight and down the side of your body. Your shins should be slightly inclined forward over the bar, with the bar a few cm’s away from your shin. 
• Everyone’s hip position is different. Set your hips in a position so your chest is up proud, and allows for a slight bend in the knees. 

2) Lock: 

• Keeping a neutral spine when deadlifting is extremely important to deadlift safely. 
• To achieve a neutral spine, squeeze your shoulder blades back ⬅️ and then down ⬇️ towards your back pockets. This will help activate your latissimus dorsi and trapezius (key muscles in neutralising your spine)
• Just before the DRIVE phase, take a deep breath and brace your abs to create intra-abdominal pressure to further protect the spine. 
• Take the tension out of the bar by pulling up on the bar. You should hear a slight “click” sound as the barbell hits the plates when doing this. 

3) Drive: 

• Key when lifting in the deadlift is to drive the bar up with your legs, with your upper body providing a stable support and protecting your spine. 
• Lifting through your lower- and mid-back can cause injury so keeping a neutral spine and driving with your legs is extremely important.
• DRIVE by pushing your whole foot into the ground, with the first aim to straighten your knees, followed by your hips coming through by squeezing your glutes at the top of the lift, but not over-extending the back. 
• If looking from the side the bar should travel straight up and down.

​You should finish with an RDL back to the ground to prevent the knees getting knocked by the barbell, and to move the bar down as efficiently as possible to limit fatigue. 

Everyone’s deadlift is different, but all deadlifts should incorporate these 3 elements to ensure a safe and strong lift. Prioritise technique and the heavier lifts will come! 

​- Thomas