 The deadlift is probably the least technical of the powerlifts. However, there is still a lot that can go wrong. As will my approach to all of the powerlifts, I like to keep things as simple as possible. At this stage I am going to focus on the conventional technique. At a later date I will talk about the sumo technique. I suggest beginners start with the conventional technique and master this before thinking about a change. The stance Your feet should be placed at a point just narrower than shoulder width with your toes pointing straight ahead. The bar should lie very close to your shins. A rough bar will cause abrasions to your shins so long socks are desirable in training and compulsory in competition. Hand placement You should use an alternate hand grip with one hand over the bar and one hand under the bar. The choice of which hand is over and which hand is under is a personal one. I am right handed and place my left hand over the bar. My training partner is also right handed but places his right hand over the bar. Be cautious of not having your hands too wide. This will require you to pull the bar further. Similarly, a grip that is too narrow may see your thighs disrupt your grip.  |
| The start Now that you have your feet and hands in position you are ready to move into the starting position. I encourage beginners to get their hips as low as possible for the pull. More advanced lifters may vary this but novice lifters should aim for a low starting position. It is also important that the lower back is not rounded. This is best achieved by pulling the shoulders back and pushing the chest up. Another key is ensuring that the shoulders remain behind the bar at the start With the hips low and the lower back in a strong position, you are now ready to pull the bar from the floor. I like to break the deadlift into a pushing movement and a pulling movement. Push/pull The pushing movement requires you to push through the floor with your legs at the start of the movement. This is important as it will ensure that your hips remain in a strong position for later in the lift. I like to start the push with the bar slightly away from my shins. As I push my legs through the floor I immediately pull the bar back into toward my legs and begin the process of pulling it up my legs. While this occurs, my hips are yet to be fully engaged and my shoulders remain behind the bar. If I were to straighten my legs at this point I would be out of position for the pull. Speed off the floor is very important. The deadlift should not be a passive lift. The initial movement from the floor needs to be attacked with aggression and speed. Once the bar has traveled up your legs and has cleared your shins, you are now in position to drive my hips forward, pull your shoulders back and complete the lock out of the lift. Locking out You need to ensure that you are completely locked out. This includes your knees, hips and shoulders. In a competition you are required to remain in this position until you receive the down signal. Conclusion The above represents some basic pointers for developing your own deadlift technique. Again, perfect practice makes perfect. Build your technique and confidence while using lighter weights. Keep your own technique simple and look to develop individual parts of the lift one at a time. In a later article we will discuss some of the common deadlift pitfalls and how to overcome these. |
6 January 11
Go on facebook!
 |
Follow us on
facebook and keep up to date with latest news and activities |