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How to Increase Your Deadlift

In the gym, the deadlift is quite possibly the ultimate test of manhood and is

often referred to as The King of all Exercises. The task is simple – see that really

heavy barbell over there? Now go pick it up. Looking in from the outside, it

would seem like a simple task that doesn’t require much thinking or technique.

But nothing could be further from the truth. When broken down, the deadlift it

a very technical lift, and is quite di�cult to master. It might appear that the

movement is simply a hip hinge which is present in many activities of daily

living. However, it’s not so simple under heavy, heavy loading.

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The deadlift is a brutal movement and may be the trickiest of all in terms of

programming due to its insanely high cost to the central nervous system (CNS).

Heavy deadlifting is akin to bringing Everclear to a keg party; things can either end

up going really well, or end up utterly disastrous. Some lifters will do best by

pulling heavy every week, while others do better by pulling heavy every other

week. Some prefer to mix in submaximal sessions throughout the week, while

others prefer to avoid the movement altogether until it’s time to max. Finding

the optimal frequency, intensity, and exercise selection that suits you best is the

key to excelling in this lift. I created this guide to help point you in the right

direction

In this case, things obviously ended up going really well.

Form

The �rst topic to address in attempting to increase your deadlift is form. It is not

uncommon for novices to increase their deadlift strength by 50 or more pounds

in a single session just by working with a coach who is well-versed in deadlift

mechanics.

Your ideal deadlifting form will revolve around a combination of factors. For

example, your anatomy will play a large role in terms of how your form looks. It

should be understood that the form that allows you to lift the heaviest may not

be the form that allows you to train injury-free week in and week out.

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Therefore, you want to �nd a sweet spot between the form that allows you to

demonstrate your strength with the form that minimizes joint stress and CNS

fatigue. Finally, your goals will in�uence form as well; a competitive powerlifter

will likely accept more risk during the deadlift compared to an 8-�gure salary

athlete (especially on the platform). Here are some general recommendations.

Foot position (stance width and foot angle)

The conventional deadlift is performed with the feet around shoulder width

apart (sometimes closer, and sometimes further out), with the hands placed

just outside of the legs. Most lifters prefer to keep the toes pointing straight

ahead while others prefer to slightly externally rotate the feet in more of a duck

stance. Foot �are is in�uenced by hip anatomy, so it is important to experiment

in order to �nd what works best for you. If you are having trouble �nding a

comfortable foot position, �rst try this: take the same stance you would as if

you were performing a vertical jump. This may help get your body into a more

advantageous deadlift position. Tinker from there.

Bar position relative to the shin

Bar position in relation to the shin is highly dependent on the lifter. Some lifters

prefer to line up directly up against the bar, some approximately 2 inches away,

and others 4 inches away. In general, you want the bar lined up very close to

the shins at the start of the movement. When looking down, the bar should be

positioned over the middle of the feet. Anthropometry will play a large factor in

terms of how far away you should line up from the bar, so experiment to �nd

what works best for you. Lining up with the bar too close to the body can limit

quadricep activity, while lining up with the bar too far away from the body can

impair balance and lead to excessive spinal loading. It should be mentioned

that during the sumo deadlift, the bar should be touching your shins.

Grip Options

The most common grip used in powerlifting in the over/under grip or ‘mixed’

grip. This is where the lifter holds the bar with one hand in a pronated position

while the other hand is supinated. There is a slight risk of experiencing a distal

biceps tendon tear with the supinated arm, so be sure to alternate arms from

one set to the next.

Another option would be the hook grip. The hook grip is most commonly seen

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in Olympic weightlifting, but can be quite painful while getting used to it. The

thumb is wrapped around the bar then the index and middle �ngers are

wrapped around the thumb to secure it into place. After 6 weeks or so, the pain

diminishes and the body becomes accustomed to hook gripping.

The double overhand grip is an additional option, whereby the palms are facing

the body. I recommend using a double over have grip as long as possible during

your working sets to build grip strength. However, very few lifters can rely on

the double overhand grip when the weight approaches maximum or the set

approaches failure.

The last option would be to use lifting straps. For powerlifting and Olympic

weightlifting, lifting straps are not allowed, but straps are commonly allowed in

the deadlift in strongman. Training with straps diminishes the bene�ts of

forearm and grip strengthening that can be achieved by training without them,

so use them sparingly. Grip strength can indeed be a limiting factor with

regards to maximal deadlifting. If this is the case, using chalk is highly

recommended, as is performing specialized grip work.

Top Left: Straps, Top Right: Double Overhand, Bottom Left: Mixed Grip,Bottom Right: Hook Grip

Hip position/height

A common mistake made by trainees newer to the deadlift is starting with the

hips too low. This turns the movement into a squat-type movement which is not

an advantageous position. Finding the optimal starting position will be highly

dependent on your body and lever and limb lengths. The height of your hips at

the time when you initiate your pull should be the same height when the bar

leaves the �oor. Many times you will see this position change with

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inexperienced lifters. Beginners will typically start with the hips low, and upon

lift initiation, the hips rise considerably before the bar even breaks o� the �oor.

This is wasted movement and should be minimized for an optimal deadlift. Find

the optimal position and stick to it as the bar leaves the ground.

In general, when looking from the side view, the hips will be right in between

the shoulders and knees in terms of vertical height. Lifters with certain

anatomical proportions such as short femurs or long arms will be more upright,

whereas lifters with long femurs, short torsos, and short arms will be much

more horizontal.

Left: Hips too low, Middle: Hips too high, Right: Hips just right!

Spinal Positioning

The spine should be kept in a neutral position throughout the lift, with the

abdominals braced throughout. Some lifters feel most comfortable pulling with

an arch, some in neutral, and some in a slightly rounded position.

For advanced lifters, some rounding of the upper back (thoracic spine) is usually

bene�cial in terms of performance for most lifters, but this is not something I

would recommend for beginners. Over time, tolerance to roundback deadlifting

may be something that can be trained and improved upon, as many of the top

strongman competitors and powerlifters perform the movement in this

manner. But there’s not good evidence to support this as of yet. According to

biomechanical analysis and anecdotal feedback, the safest deadlift posture is

neutral. There is certainly wiggle room, so make sure you’re keeping ROM in

mid-ranges and avoiding end-ranges of motion as these ranges when combined

with heavy loading can be damaging to ligaments, discs, and other spinal

structures.

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A rounded lumbar and thoracic spine is unacceptabledeadlift form and a recipe for disaster

Left: Neutral Lumbar and Rounded Thoracic Right: Neutral Spine(Safest)

Some strength coaches feel that it is of great performance to keep the neck

neutral, while others feel that neck packing (making a double chin) is the most

optimal position. Personally, I feel that this debate is overrated; clips from the

strongest deadlifters in the world shown HERE portray a variety of head and

neck positions. However, my general recommendation would be to avoid any

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type of excessive overextension or �exion.

Left: Packed Neck = Good Right: Overextending Neck = Not so good

The lockout of the deadlift should be executed by extending the hips using the

glutes. You don’t want the spine to be hyperextending to lock out the load; you

want to push the hips forward with a strong glute contraction.

Shoulders

At the start of the movement, the shoulders should either be in line with the

bar, or slightly in front of it. Click HERE to see shoulder position with elite

deadlifters. This allows the lifter to get his or her body in the most

advantageous position for the lift. A common mistake involves retracting the

shoulders when performing the deadlift. This actually increases the distance the

bar has to travel to complete the lift. Keep tension in the lats and upper back,

but do not retract the shoulders blades. When the bar leaves the ground, the

scapula will usually be protracted when loads are heavy.

Many lifters feel that since increased lat involvement keeps the bar closer to the

body, it will improve deadlift performance, but this might be speci�c to the

lifter. Experiment with focused lat contraction to �gure out if it works for you.

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Left: Shoulders are positioned out in front of the barbell, Right: Shouldersare positioned over the barbell. Both are acceptable, so tinker around to

�gure out the sweet-spot for you

Developing Maximum Strength

Building maximum strength refers to increasing the total poundage a lifter can

move. There are several ways to go about this, but going into the gym and

maxing out week in and week out is not one of them. While this may work for a

short period of time for those newer to lifting, you will soon plateau or even

worse injure yourself. A more appropriate plan of action involves utilizing

specialized set and rep schemes to help you achieve your goal. Here are some

of the most e�ective methods:

Tempo – I do not believe that you should be counting rep speed during

deadlifts. However, I do feel that you should control the negative component

rather than just dropping the bar to the ground (this is more common in gyms

with lifting platforms and bumper plates). This topic has been hotly debated

among coaches as the eccentric portion can be dangerous for those who aren’t

well-versed in the deadlift, but the fact of the matter is, eccentrics build

strength. Moreover, they can re�ne good technique – the lowering phase

should be initiated by a strong “sitting back” action at the hips while dragging

the bar down the thighs and keeping vertical shins. When the bar passes the

knees, then the shins can angle forward. You don’t have to lower the bar slowly

on each rep, but I feel that you should control the descent for greater strength

gains.

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Straight sets – For straight sets, you will perform the same number of reps

with the same load for the prescribed number of sets. I’ve found 3 to 5 sets of 1

to 5 reps to be most e�ective when using this method. You want to lift heavy

enough so that you approach failure, but there should always be a rep or two

left in the tank. It is a common debate whether or not each rep should be

started from a dead stop or whether touch-and-go reps should be used.

I recommend that you start each rep from a complete dead stop. In between

each rep, reset to your starting hip positioning before starting any additional

reps. This is especially important when training for powerlifting where the goal

is to lift as much weight as possible in a single attempt. Touch-and-go reps

should be used when training for a strongman event where endurance is and

speci�city is most crucial (assuming of course that this type of technique is

allowed in competition).

Ascending sets – With this method you will be going up in weight each set. This

is highly e�ective and useful when trying a new weight that you have never

used before. Since you are going up in weight each set you will be less fatigued

as opposed to using the same weight every set and burning yourself out. The

approach in this method is the same as straight sets; the sets and reps say the

same, with the only di�erence being an increase in load each set.

Pyramid sets (ascending with back o�) – Pyramid sets involve performing

several sets of increasing weight while decreasing reps, with a �nal back o� set

performed at the end. The back o� set is a crucial component here. After

building up in weight and fatiguing the muscles you will drop the weight and do

a burn out set close to failure.

Pause reps – Pause reps are performed by initiating the pull and then pausing

2-4 inches o� the �oor for 3-5 seconds. Once the weight is held for the speci�ed

time, you will �nish the movement as explosively as possible. This pause takes

away the momentum gained from pulling o� the �oor and is great for learning

how to stay tight and under control during the lift. This makes the lift much

harder, and even though you will be handling less weight than a regular

deadlift, it will ultimately build more strength and develops your technique.

Partial ROM – Partial range movements allow for an increase in the amount of

weight that can be used when deadlifting. This is especially useful for those

lifters who have trouble at the lockout rather than o� the �oor. The most

commonly used example of this would be block pulls or rack pulls. To the

untrained eye, these two partial variations may look the same, but they do not

feel the same. Block pulls have a similar feel to an actual deadlift since the

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plates are resting on the blocks similar to the position from the �oor. With rack

pulls, the bar is resting on the safety pins, and in this position the “slack’ is taken

out of the bar.

Rack pulls can be performed from a variety of positions, but the most common

is just below the knee caps. Blcok pulls are usually performed o� of 3-5 inch

blocks. Going above this will allow the lifter to use heavier weight, but

anecdotally it doesn’t transfer as well to performance. Make sure to sit back and

have fairly vertical shins with partials to ensure for maximal dynamic transfer to

the regular deadlift; many lifters allow the knees to migrate forward and “quad”

the weight up, which isn’t representative of deadlift from from that ROM.

Extending ROM – Extended range of motion movements increase the di�culty

of the movement by putting your body in a disadvantageous position prior to

pulling (however, some lifters actually �nd that their position improves with

extended ROM) and requiring more work to be performed. The most commonly

used example of this would be de�cit deadlifts. De�cit deadlifts can be

performed on a platform ranging anywhere from 1-4 inches. The movement is

performed in a similar fashion to a conventional deadlift o� the �oor, except

the hips will either start in a lower position or a higher position depending on

the lifter.

Speed Work – One of the most common methods of training for increasing

maximal strength and power is speed work, also knows as the dynamic e�ort

method. Lighter loads are used to move the bar with as much acceleration as

possible while maintaining perfect technique. An example for deadlifts would

be using ~70% of 1RM and performing 6 sets of 2 repetitions as explosively as

possible with around 60 seconds rest between sets.

Variable Resistance – bands/chains – When pulling for a maximum attempt,

lifters tend to round a bit, in which case the lift-o� is easier but the lockout is

harder. In this case, end-range glute strength is needed. This is where variable

resistance training can be a huge help (as well as speed work, partial ROM and

pause deadlifts). These tools o�er an increase in load as the weight is lifted o�

the �oor, where the movement gets easier the weight is the highest. When

coupled with speed work, it increases the time spent accelerating the bar and

the muscle activation throughout the lift.

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Left: Deadlift against Bands, Right: Deadlift against chains

Clusters – Cluster sets are characterized by performing heavy singles or

doubles performed several times in succession but resting around ten seconds

or so in between. Although this short break doesn’t allow for full recovery

between the mini sets, it does allow the lifter to use a weight that he or she

would normally not be able to complete the desired reps without stopping. An

example of a cluster set with a 500lb deadlifter follows: 425lbs for 1 rep, rest 10

seconds and then repeat three more times. That is equal to one total cluster

set. This will be repeated for 3-4 sets.

Other Factors to Consider

While the deadlift is primarily considered a lower body exercise, it strengthens a

large majority of the musculature of the upper body as well. Training these

secondary muscles involved is critical to improving your deadlift performance

and physique and is commonly referred to as “support work.” Support work

di�ers from lifter to lifter dependent on strengths and weaknesses and can be

used to strengthen the particular region where you begin to slow down and fail

(known as ‘sticking point’).

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Just doin’ some hip thrustin’

Volume of support work will di�er depending on strength levels and general

physical preparedness. A common mistake for beginners is to go overboard

with support work, which impairs ability to recover, thus taking away from their

ability to deadlift. Do not make this mistake!

Grip strength – When the weights start to get heavy, grip strength becomes a

large limited factor for a majority of lifters. Many lifters will need to incorporate

some type of grip training into their programming to counteract this. While

many exericses will strengthen the grip, such as simply performing deadlift

warm-up sets with double overhand grip, bent over rows, shrugs, chins, rows,

and lugging dumbbells around, my favorite targeted exercises for grip

strengthening include: farmers walks, bench squeezes,1-arm static hangs, and the

gripper

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Left: Gripper, Right: Bench Squeezes

Left: 1-arm hangs, Right: Farmers Walks

Assistance exercises for the lower body – Assistance exercises for the lower

body are used to help develop weaknesses whether it is muscle size or muscle

strength. My favorite lower body accessory movements for increasing the

deadlift include: squats, front squats, block pulls, de�cit pulls, hip thrusts, leg

presses, and heavy kb swings.

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Left: Front Squat, Right: Back Squat

Left: De�cit Deadlifts, Right: Block Pulls

Methods

All the methods listed above will work for any experience level, and I

recommend rotating them through and seeing what works best for you.

However, there are certain methods you should focus on depending on your

experience in training the deadlift, along with other factors such as your

training age, anatomy and current level of �tness.

Beginners/novice – For less experienced deadlifters it is a good idea to use

methods that focus on perfecting technique and building strength. Exhausting

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sets taken to failure is a recipe for disaster for beginner lifters.

Straight sets – i.e. 225 for 4 sets of 3

Ascending sets – i.e 185×3, 205×3, 255×3, 275×3

Pyramid sets – i.e. 205×6, 255×4, 275×2, 185×8

Intermediate – The techniques suggested for intermediate and advanced

lifters can be mixed and matched. These techniques can all be of bene�t

depending on a lifter’s strengths and weaknesses.

Partials – i.e block pulls or rack pulls

Extended ROM – i.e. De�cit deadlifts

Advanced

Pause reps – i.e. 365 for 4 sets of 3 reps, counting “one-one thousand, two-one

thousand, three-one thousand” 3-4 inches o� of the ground

Clusters – i.e. 1 cluster = 405 for 1 rep, then 10 seconds rest, repeated 4 times

Speed Work – i.e. 70% of 1RM for 6 sets of 2 with 60 seconds rest

Variable resistance – i.e. bar plus band deadlift, bar plus chain, combinations of

both, combinations with extended or partial range of motion

Conclusion

Some of these methods many be new to you and some may not. In the world of

strength training, it is important to remember that the journey is a marathon,

not a sprint. Take your time to �nd out which of these techniques works best

for you, and always be honing your technique.

Not only is a strong deadlift bene�cial for sports performance and building an

impressive physique, it also transfers to everyday activities and can prevent you

from injuring yourself when moving furniture or doing heavy labor. If you’ve

shrugged o� the deadlift, it’s time you gave it a try. Form comes �rst, then load.

This entry was posted in Powerlifting, Strength Training and tagged bar position deadlift, deadlift

assistance lifts, deadlift form, deadlift mechanics, deadlift tips, deadlift training, grips for deadlifts,

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hip position deadlift, how to deadlift, spinal position deadlift, spinal position deadlifts on February 1,

2014 [http://bretcontreras.com/how-to-increase-your-deadlift/] by Bret.

34 thoughts on “How to Increase Your Deadlift”

BC, you are on �re lately, another great article!

Had a di�erent take on one point:

“Beginners will typically start with the hips low, and upon lift initiation, the hips rise considerably

before the bar even breaks o� the �oor. This is wasted movement and should be minimized for an

optimal deadlift. Find the optimal position and stick to it as the bar leaves the ground.”

http://www.youtube.com/watch?v=jB3tP4Rw6Ro

Mikhail may beg to di�er with this premise.

I’ve seen that low to high “energy is wasted” idea before, and it is puzzling to me. Seems to me that

there is no real energy being exerted until the slack comes out of the bar. Everything leading up to

that point falls under the heading of “getting tight”.

You can either sit there with hips high and brace and gnash your teeth, or you can full squat, set the

spine, and roll into the lift. The bar will clear the ground when your individual leverages align to

produce enough force. Coming from the bottom up will �nd this place exactly. This is useful for a

beginner, who is otherwise “guessing” where the best leverage will be.

Hips low to high also gives you a way to set the spine safely with the hamstrings not under tension,

and build core tension as you “roll forwards” and then load the hamstring. And provide a measure of

“momentum” to roll into the starting line, so to speak.

Btw, I have no preference as long as lifter is organized, con�dent, and braced through the core when

the bar comes o� the ground. Whether top down or bottoms up, both can work well.

I knew someone was going to play the Koklaev card on me – should have known it was going to be

you haha!

I’ve gone through three phases with my thinking on this particular topic. 1) it’s wasted energy

(traditional thought process), 2) it’s not wasted energy (for reasons you mentioned), and 3) it is

wasted energy with beginners especially.

Here’s why – the beginner actually expects the bar to come of the ground from that position. They

Derrick BlantonFebruary 1, 2014 at 9:09 am

BretFebruary 1, 2014 at 9:58 am

Post author

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get tight and start their pull, it doesn’t budge, the hips raise, and the bar �nally comes o� the ground

when the internal moments can match the external moments.

Since they thought the bar should come o� the ground from the initial position, they wasted mental

energy (not so much physical energy). But Koklaev doesn’t do this. He knows exactly when the bar

will leave the ground and he’s smooth as. (that’s New Zealand speak there – “sweet as,” “cool as,”

etc.). So for advanced lifters, it’s �ne (sort of like upper back rounding).

Agree?

Ha ha! It’s what I do, Bret. It’s what I do…:)

I saw these two perspectives hashed out between Kelly Starrett and Diane Fu a few years back.

Obviously both methods are valid. Di�erent roads to Rome, me thinks.

OK, I’m far more worried about getting the beginner to the starting gate organized, and top down

often becomes a mobility issue �rst and foremost. Straightaway. B/c you are trying to organize the

spine while the hammies are on stretch. This can be confusing and overwhelming.

Trying to negotiate the tug on the lower back, one may become inhibited and intimidated. So I like

taking the legs out of it altogether. Organize the spine under zero duress. Now easy, peasy, bring the

hips up and start pushing though the �oor.

Of course you start very light, and importantly you coach beginner not to anticipate when the bar is

coming up, but to “overshoot” torso sti�ness. A few light reps and they quickly start to sort out

where the bar breaks the �oor. From here, it is “up and back”.

Now after several light singles, you have a pretty good idea where the hips need to be and now if

you want to �nd that position from the top, experiment.

Bret, some of this gets back to how you view the role of the quads. As you know, I view the quads as

primarily a stabilizer for the hips in conventional DL pattern. So you 1. Set the spine, and 2. Set the

knee (engage the quad), and 3. Fire (slowly) with the hip.

Another way to think of this is start back, roll forwards, pull back.

But the main thing is I want lifter to get to actual bar lifto� with stability and con�dence.

To add to this discussion: I found when I squat down lower and do the “wasted energy” setup and

lifto�, my back remains neutral throughout the movement. When I setup up and just pull from a

high hip position without dipping down, I tend to pull rounded. Not saying this is for everyone–and

lord knows I can work on my mobility, but dipping down creates enough slack in the posterior chain

to get into neutral which is easier to maintain through the lift than to get to from a non-neutral (even

if only barely so) position that happens when I pull high hips.

Derrick BlantonFebruary 1, 2014 at 10:48 am

JohnFebruary 3, 2014 at 1:08 pm

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Thanks for your input John!

Bingo, John!

It’s like the body “gets it” when the spine is organized under less stress, and then better locks down

and dissociates to allow the focus to go to the hip extensors.

Like building a stability wall, if the foundation is sketchy, it will buckle under load sooner.

You know where you can really see this phenomenon manifest? On snatch grip DL’s or de�cit DL’s,

where the mobility challenge is ramped considerably.

Even mobility challenged types can often get into position if they full squat, and then gradually raise

the hips into position.

Then there’s this guy:

http://www.youtube.com/watch?v=9njC7DwDHHA

(No big thing, just your garden variety 3XBW=plus de�cit pull with Olympic shoes, no less…ha ha!)

As usual, good stu� Derrick! Agree with this approach, but I don’t think it’s in disagreement. Sure,

drop down, bend the legs, get the spine set, bring the hips back up, and then pull. But don’t “think”

that the bar is going to move o� the ground from a parallel thigh position. If that happens, the

person will be tensing the quads and trying to squat the weight up, it won’t happen, so the hips rise,

then the bar �nally leaves the �oor and it’s messed with the lifters head a bit. I’m not saying the lifter

should know the exact position to the nearest centimeter, but the less di�erence in set-up and lift-

o�, the better, IMO. I think that Koklaev knows this too and times his tension to the upswing, if that

makes sense. Hard to describe. Good discussion!

Bret, thanks, you know I love discussions like this!

BretFebruary 4, 2014 at 6:16 am

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Derrick BlantonFebruary 4, 2014 at 11:00 am

BretFebruary 4, 2014 at 6:26 am

Post author

Derrick BlantonFebruary 4, 2014 at 11:00 am

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Another great article, as usual. Thanks as always for your thorough, but plain-language reviews.

Currently working through Strong Curves with my wife, very impressive book, we have learned alot!

Thanks Todd!

ToddFebruary 1, 2014 at 9:35 am

BretFebruary 1, 2014 at 9:59 am

Post author

When I get to working around my 1RM I can lift the bars few inches o� the �oor (which I’ve been

informed is the hardest part) but then the bottom left side of my lower back seems to get too tight

or give up causing me to have to ditch the bar. This is an obvious weakness in that part of the lower

back? Any ideas of speci�c accessory exercises to �x this?

Andy, it also might be due to a tight, strong psoas on the left side. As you do hip �exor stretches are

you possibly more mobile right to left?

Your left lumbar may be forced to not only �ght the load but also take on the anterior side of the

spine. (Excessive antagonistic co-contraction)

I pretty much blame the psoas for everything including global warming, ha ha!

Thanks for your feedback Derrick. So you would suggest improving psoas mobility and this could

potentially stop this locking of one side of my lower back?

Hey Andy, I’ll try to help for real and in depth here!

Asymmetry on a DL is no bueno. It may be a mobility issue, it may be a stability patterning issue, it

AndyFebruary 1, 2014 at 10:28 am

Derrick BlantonFebruary 1, 2014 at 10:54 am

AndyFebruary 3, 2014 at 3:07 am

Derrick BlantonFebruary 3, 2014 at 8:09 am

31/8/2015 How to Increase Your Deadlift - Bret Contreras

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may be just a left to right strength/activation issue which you theorized in the �rst post.

There will always be a degree of antagonistic co-contraction on any lift, it’s the way the body works.

However, problems arise when we use the direct antagonist as the primary source of stability. (Think

lats on an OHPR, for example.)

These techniques can get you to the starting gate, sure, but you better get pretty good at releasing

the antagonist as you lift the load, unless you just enjoy driving with the parking brake on.

(For this reason, I am not a fan of using the bar to “pull” yourself down into DL starting position, this

is actively coached as a mobility workaround by many smart coaches, except this �res up your hip

�exors into clampdown mode right out of the gate.)

Here’s a way to sort this out:

First thing I would suggest is try and isolate the variable. Neutralize the grip by either using straps,

double overhand, or hook grip to eliminate that potential source of possible asymmetry.

Next using very light weight, video your DL setup and perform your best perfect form single. Directly

from the back is good camera angle.

Immediately following each “set” while the MMC (mind-muscle connection) is fresh on your mind,

watch the video, and clock how the bar is coming o� the �oor and if one side is beating the other, if

the torso is angling, etc.

Now immediately go back and try to correct what you see. This is going to feel awkward at �rst! If it’s

the psoas, it is going to feel ‘naked’ and unsupported when that psoas releases tension to allow that

hip to rise/extend evenly with the other.

If it’s the lumbar or hip side to side strength discrepancy, you are going to feel like you are not even

using the strong side.

Keep practicing, experimenting, until the video evidence con�rms that you are pulling the bar up

evenly. Now add incremental load to the bar, always checking the video to make sure you are not

lapsing into bad habits. As the load increases, you will start to �gure out the asymmetry based on

where the “awkwardness” is coming from.

If it’s the psoas, the PPT single leg glute bridge iso hold is a nice activator on the a�ected side. Play

with it and �gure out what works for you to calm down the �exor, and activate/train glute/hamstring

on a�ected side.

The best psoas stretch I have found is laying prone with straight legs, pull the o� knee as high and to

the side as you can. That knee will �ex slightly, �ne, but try to keep it semi-straight to engage the

hamstring.

Now PPT hard on the down leg side. You will feel your abs and glutes engage big time. That knee will

drive into the ground as you “roll the back of the pelvis downwards”. You will feel a tremendous tug

on your spine where psoas attaches. Contract/ relax. B/c the spine is unloaded, the psoas will chill

out, this is the advantage to the popular “lunge” style stretch which creates an inherent postural

con�ict.

Anyway, I hope this helps! This is worth correcting, as too much asymmetry on a DL, whatever the

cause is a �rst class ticket to Injury-ville. (It is NOT beautiful this time of year!)

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Great article! Thank you for explaining things so well and all the di�erent options. I learned how to

deadlift on my own by reading articles just like this but not written as well. I have reached my

bodyweight + some in one style and wanted to jump up and around the gym when I got to that

point…and then realized I wasn’t sure how to keep going safely since the bar was getting quite

heavy. I’ve got some great ideas now! I enjoyed this and I will be passing this along to other women I

know. Also love doing barbell glute hip thrusts! One of my favorites. I �rst started doing these

because of Girls Gone Strong and I am the only person I have seen in my gym that does these. I’ve

shared that exercise with many women that I know because it is just awesome. Thanks so much for

all the info! So…what is the ultimate test of womanhood?

Jessica WilliamsFebruary 1, 2014 at 11:21 am

Brett,

These “How to” articles have been fabulous!! These will be super helpful when needing to teach or

tweak my athletes’ form. And will help me in my own training sessions. Looking forward to more of

them!

Rachel MorrisFebruary 1, 2014 at 11:33 am

Really enjoying these strength/hypertrophy articles lately brett! Thank you!!!

CainoFebruary 1, 2014 at 12:17 pm

Bret, once again a very well thought out and informative article. Couple of questions. On the de�cit

lift. Do you use them as a “�nisher” (low weight, high rep) or as a mid range ( 6 to 10 rep ) lift?

Leg press. I have not used them in a very long time. When I started lifting about three years ago I ”

did the machines ” and felt like a badass because I could lift a lot of weight on the leg press. Once I ”

discovered ” Deadlifts and squats, I ditched the leg press. This something I should throw back in the

mix? If so, why?

Thanks in advance.

ChuckFebruary 2, 2014 at 2:18 am

JacquesFebruary 2, 2014 at 3:13 am

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I am loving these last series of “how-to” articles. Very detailed explanations without falling into black-

or-white thinking. Thank you, Bret & co.!

nice article!

I visualize the DL has a standing leg press followed by a standing hip thrust.

the spine should be in neutral,

the bar should always be in contact with the body,

and; at the beginning of the lift, the shoulders should be slightly in front of the bar.

mossFebruary 2, 2014 at 5:07 am

Hi Bret. All great info

I have a question .. I work a lot with endurance athletes… Not a lot of info on gaining max strength

with out mass.. could you direct me in the right direction .

Chrees

JC

JC – I’d just say stick to lower volume. An awesome presentation at last year’s NSCA National

Conference on resistance training for endurance athletes showed overwhelming evidence from the

literature that it’s a good idea. But I don’t think there’s a lot of research comparing program design

variables. I’d be doing things like 2 sets of 5 reps so they acquire the strength but don’t overdo it on

the volume. Moreover, they won’t gain weight if they don’t up their calories, so that’s an important

factor to consider too.

JCFebruary 2, 2014 at 11:35 pm

BretFebruary 4, 2014 at 6:19 am

Post author

Great article Bret, Extremely through and well done! I’m glad you addressed the eccentric portion of

the deadlift, far too little emphasis on eccentric control during lifts in the industry.

EricFebruary 4, 2014 at 4:44 pm

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*thorough

EricFebruary 4, 2014 at 4:44 pm

Another great post Bret. The biggest theme of pursuing any type of strength is “�lling gaps.” This

post basically outlines any gap that may need to be �lled in one’s deadlift training. It goes all the way

from proper set up, to technique, to speci�c programming needs.

These are all potential gap areas and people tend to overlook one or more of these gaps resulting in

limiting pulling power for the legendary deadlift. The same can be said for most any other major lift.

Let’s keep �lling the gaps. Nice post my friend.

Brandon RicheyFebruary 6, 2014 at 2:57 pm

Hey Bret! Are you sure about “Lifters with certain anatomical proportions such as short femurs will

be more upright”? I myself have a long torso, shorter femur and relative long arms, but I’m not very

upright due to the long torso sticking forward and you can’t really get more upright because the

arms can’t get any longer. Lowering the hip obviously makes me more upright, but all lifters no

matter their proportions will be more upright while lowering the hip.

Now in squat, it’s completely di�erent. There, I’m very upright.

Interesting point. It is actually the length of the tibia that determines more of the hip height than the

femur, as the femur is angled very horizontally in the deadlift starting position and thus doesn´t

contribute as much to the hip starting position.

but as tibia and femur length (and leg length) are highly correlated, overall leg length is – on average

– a good marker for torso angle. in addition to that, torso length is correlated with arms length. ofc,

there are always ppl further away from the statistical average and if you have a long torso but short

arms and tibias – well then youre even at a disadvantage and your torso position very horizontally.

in the squat, arm length doesnt play a role in torso angle.

Morten RFebruary 7, 2014 at 11:17 am

chrisFebruary 28, 2014 at 3:24 am

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Thank you for a very well laid out description of the deadlift execution. So maybe I’m not getting it,

but in your section on spinal postion, you write “According to biomechanical analysis and anecdotal

feedback, the safest deadlift posture is neutral.” Yet when you labelled the pictures, you labelled the

one with the neurtal lumber/rounded thoracic as “safest” rather than the one with the neutral

position (the picture on the right) – was this just an error?

newbieSeptember 13, 2014 at 12:45 pm