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How to Deadlift (Conventional)

First, Respect It

It’s hard to describe, the feeling that runs through my body when I hear someone describe an exercise as dangerous. The weight room is not unlike many situations in life. If you do something carelessly or incorrectly the chances of you becoming injured increase substantially. However, if you use common sense, remain focused, and are aware of certain things, those chances of becoming injured decrease by a large margin. There are no dangerous exercises. Sure, there are exercises that come with more risk if done improperly compared to other exercises, but I don’t believe they should be tagged with the word dangerous. The deadlift is usually the exercise most commonly associated with this “dangerous” stereotype. The squat is a close second but that will come in a later article. Yes, if you deadlift improperly and without care you are probably going to injure yourself, most likely not seriously, but enough to make you think it’s the exercise that is the problem and not you. Well friend, I’m here to tell you it’s not the exercise, it’s you. It’s you and the person trying to teach you the exercise that watched a few deadlift videos on YouTube that is the problem. Lifting heavy weight off the ground is no joke, it’s a grown man, or grown woman, lift. It needs to be respected. I can’t tell you how many times I’ve been in a local gym and have seen someone attempting to do a set of deadlifts. They are texting on their phone, walk up to the bar, joking around with their buddies, talking to them, sometimes even laughing all the while grabbing the bar to pick it up, they complete a few painful looking reps, set it back down and walk away saying their back hurts. Respect the deadlift enough to learn how to do it properly and the “dangerous” stereotype will soon be a thing of the past. Here is how to perform a correct conventional deadlift.

The Setup

  1. With the bar on the ground, walk up to it leaving an inch or two between your shins and the bar.
  2. Your feet should be in your power stance. (See notes section below)
  3. “Hinge” down o the bar by shifting your weight on to your heels and pushing your butt back until your shins make contact with the bar. (See notes section for comments on knee placement.)
  4. Maintain a flat back and a “big” chest. (Create a “big” chest by puffing your chest out. Picture the guys that want to act tough walking through high school hallways.)
  5. Grab the bar about an inch outside of your shins. You don’t want your thumbs touching your shins.
  6. Your eyes should be about 6-8 feet in front of you on the ground and remain there the entire time. This keeps your chin and thus your head in a neutral position.

Tips:

  • Your power stance is where you feel you can create the most power from. A good way to find this is to take one step and act like you are going to do a vertical jump. After bringing the second foot forward, as in a jumping movement, look down at your feet and this is going to be your power stance.
  • By “hinging” down to the bar your knees should be “soft” or slightly bent. Definitely not in a locked put position and not as bent as in a squat.
  • I highly advise using the double overhand position when first learning how to deadlift. When you become sufficient with the technique go ahead and try the over-under grip which allows you to lift more weight.

The double overhand Grip

The over-under Grip

Breaking the Bar

When you are in the correct position the last thing I advise you to do is to take a deep breath in at the same time you “break” the bar. Breaking the bar reinforces that your back is engaged, especially your lats, and that your grip is as strong as possible. It also takes the remaining slack out of the bar. Taking the slack out of the bar is important because like our own bodies, the more slack that is involved in the lift the more energy we need to move it. So before moving the weight we want our own body and also the bar to be as tight as possible.

  1. When attempting to “break” the bar, think about bending the bar around your shins.
  2. It may also help to think about holding a stick out in front of you and snapping it in half. (Be sure to watch video below)
  3. You should instantly feel your lats engage and your lifting buddy should visibly see your lats and upper back tighten.
  4. Depending on the type of bar you are using, you may be able to hear and definitely feel the slack leave the bar. It will most likely make a clicking sound when the slack leaves.

Video Here: Breaking The Bar

Stand Up and Lockout

  1. When pulling the weight off the ground be careful not pull or jerk the weight up using your arms.
  2. Think of your arms as just ropes holding the bar as you stand upright.
  3. Instead of jerking the weight up with your arms think about standing up by driving with your legs.
  4. You should feel leg drive, which simply means you feel as though you are pressing the floor with your feet.
  5. Be sure to keep the bar tight to your shins and thighs as you stand up.
  6. You should be standing completely upright in the lockout position.
  7. Your glutes should be tight and your hips “driven” forward.
  8. Be sure not to arch your lower back. Your hips are driven forward but everything from the waist up is in a neutral upright position.

Tips:

  • When returning the bar to the ground simply reverse the process by shifting your weight onto your heels and pushing your butt back.
  • Be sure to maintain the structured back and big chest on the way down.
  • Keep the bar tight to your legs on the way down as well.
  • Your eyes should remain in the same spot on the way down.

Reap the Benefits

There is a definite separation in the gym between those people that deadlift properly and those that do it wrong or not at all. Like I said, it is a grown man or grown woman lift. It isn’t easy by any means but it is worth learning. Once you become stronger in the deadlift you will notice that you feel stronger overall and a good chance even more athletic. Also, you will actually experience less low back pain throughout your daily life because of the improved strength. So, learn it, perfect it, and reap the benefits of the deadlift.

As always, thanks for reading and please let me know if you liked this type of instructional article and be sure to subscribe to the site to stay up to date on future articles.

Check out the video below that puts everything together.

Video Here: Deadlift

My Experience With a Pull-Up Program

I am continually searching for ways to improve my training. Some things work and some things don’t. I try not to get frustrated at the things that don’t because it’s all part of the process. However, occasionally I make a decision that is a game changer. Something that exceeds my expectations and makes me wonder why I didn’t try it sooner. This is what occurred recently when I started a pull-up program. It was something I wanted to try for months but for one reason or another kept putting off. Finally, when a mentor of mine sent me a tactical training book that contained a pull-up program, I had no more excuses. I started the program that week and it has been the best training decision I’ve made in the last six months.

Yes, They Are That Important

I consider pull ups the very close step child of the barbell movements. If the barbell movements are 1a, consider pull-ups 1b. The first thing I recommend to anyone seeking advice in training is to learn the barbell movements. The hinge, squat, and pressing movements can be done with the bar using heavy weight in a variety of ways that resemble natural human movement. Even though pulls, or rows as they are commonly called, can be done using a barbell, there is not an exercise that is easier to learn and arguably more effective than a pull-up. This is why doing pull-ups and doing them often is the second thing I suggest to people seeking advice. A program that emphasizes the barbell movements along with pull-ups sets a great base for whatever your goals may be.

Although Difficult, Do Them Correctly

Pull-ups are hard. This is commonly the reason people don’t do more of them. However, this is exactly the reason you need to do them. In training, you will make the greatest improvements when you focus on the things you don’t enjoy or the things that are most difficult. In my experience, people are intimidated by the pull-up. They get discouraged from trying and failing and simply give-up and move onto something else. Or they hear people say that they can accomplish some ridiculous number of pull-ups and get more discouraged from trying to get their goal of one. Well, first off let me say this, if someone tells you that they can do twenty pull ups they are either very strong, very light, or very much a liar. I am not talking about whatever they call those things they do in CrossFit, I refuse to call them pull-ups, or the half-way reps that you see most people do in the gym. I am talking about a full, strict pull-up. Elbows locked out at the bottom, chin above the bar at the top. This type of pull-up shouldn’t be exception, it should be the rule.

Not Just a Back Exercise

The full, strict pull-up will test strength throughout your entire upper body. It’s not an isolated back exercise by any means. Besides the muscles of the back, pull-ups challenge your grip and core strength unlike many exercises. If someone can crank out 15-20 strict pull-ups they most likely have a six pack. Even though your lats get most of the attention from doing pull ups, it is easy to feel your biceps, forearms, and shoulders working. If you are fortunate enough to be able to do many of them, you are well aware of the pump you experience throughout your entire upper body.

My Experience

I want to end this article by telling you a little bit about what I experienced going through this program. The complete program was 108 days long. You had two days on and one day off of pull-ups. The program starts off by having you do eccentric or negative reps. However, since I have been doing pull-ups regularly I was able to start on day 55. Each day you would do five sets. And each day the program would have you do one more rep than you did the previous day. It would add the rep to different sets depending on what day you were on. For example, if on day 55 I did five sets of 9,8,7,6, and 5 pull ups the next day I would attempt 9,8,7,6, and 6. This goes on and on with two days on and one day off until you reach day 108.

When I started the program I was able to get between eight and ten strict pull-ups. Also, before starting the program I was doing pull-ups one day a week completing as many sets as I had to get to 50 reps. It was taking me about 8 or 9 sets to complete 50 strict pull-ups. Now that I am finished with the program I can complete somewhere between 14 and 16 strict pull ups and I completed 54 pull-ups in five sets. At a body weight of 265.

Things I noticed:

  • Grip got stronger, then worse (from fatigue), and ended stronger then I started.
  • The pump I got from doing that many strict pull-ups was insane, felt like I was training arms.
  • Lats got wider.
  • Forearms got bigger.
  • Abs were more sore than ever before doing pull-ups.
  • Form got better.

I’ve attached the pull-up program to the bottom of this page.

Stay Tuned

This article was a PSA for the need to do pull-ups. Stay tuned for next week’s article where I will go into detail about how to do a correct pull-up and how to progress pull-ups. Anyone from someone who has never done a pull-up, to someone who thinks he can do twenty is going to want to read and try out the tips in next week’s article. As always, thanks for reading and please share and comment on any topics you may be interested in the future.

 

This program comes from the book Built to Endure, Training the Tactical Athlete by Mike Prevost. I highly recommend it to anyone looking into programs for bodyweight exercises.