How to Deadlift Sticky Questions and Comments

[Shadowschmadow]

Originally Posted by tank

2) proper deadlifting technique involves a tight lower back, if i'm not mistaken. i read recently an article that basically said once the weight gets to a certain point the lower back can and will round in order to get the weight off the floor. point being, getting the weight up no matter how, which seems contrary to what i've always learned.

Focus on working with weights that you're able to lift properly. Flexibility is important, but when I see lower backs rounding its because someone is trying to pull more than they're ready for.

Originally Posted by BendtheBar

If you build amazingly strong lats you can help to maintain a constant shoulder position throughout the lift, will resist your shoulders slouching forward, which will help to keep the lower back more neutral.

Out of curiousity, do you personally pull your shoulders back when pulling? I could be misinterpretting what you're saying here...

The reason I asked is because I've heard people recommend retracting the scapulas, [IIRC] when coaches like Penlay and Rippe highly recommend against it. [/IIRC].

[LtL]

I know you asked Steve but I'll answer re scapula on deadlift:

No you don't retract them. It puts you at a disadvantage for the second part of the pull as you have to get the bar further to be locked out. You also lose power as you can't engage as much back. If I remember later I will post a video from Andy Bolton talking about this. As a world record deadlifter, he knows a thing or two about efficient and powerful technique.

LtL

[BendtheBar]

Originally Posted by Shadow

Out of curiousity, do you personally pull your shoulders back when pulling? I could be misinterpretting what you're saying here...

The reason I asked is because I've heard people recommend retracting the scapulas, [IIRC] when coaches like Penlay and Rippe highly recommend against it. [/IIRC].

LTL answered this, but I will chime in anyway. No. It's not a strong or natural pulling position. It locks up the upper back.

[Shadowschmadow]

Originally Posted by LtL

I know you asked Steve but I'll answer re scapula on deadlift:

No you don't retract them. It puts you at a disadvantage for the second part of the pull as you have to get the bar further to be locked out. You also lose power as you can't engage as much back. If I remember later I will post a video from Andy Bolton talking about this. As a world record deadlifter, he knows a thing or two about efficient and powerful technique.

LtL

I was asking what Steve does, based on how he worded that sentence. Like I said, it could have been a misinterpretation on my behalf. I don't retract the scapulas, and I never advocate doing so. But if Steve did, I'd be open to hearing his side of the topic.

[BendtheBar]

^ Look above.

I look up, push my chest out a bit, and stand up. I try to keep the lift as naturally as possible, listening to my body.

I never think about lower back either. I merely think about standing up and it has always served me well. My back never rounds.

[Shadowschmadow]

Originally Posted by BendtheBar

LTL answered this, but I will chime in anyway. No. It's not a strong or natural pulling position. It locks up the upper back.

Just checking. When I first heard someone suggest retracting their scapulas, I died a little inside.... It doesn't make sense.

[Shadowschmadow]

Originally Posted by BendtheBar

^ Look above.

I look up, push my chest out a bit, and stand up. I try to keep the lift as naturally as possible, listening to my body.

I never think about lower back either. I merely think about standing up and it has always served me well. My back never rounds.

Good man. That's about the way I like to pull too. Chest up is key, and not keeping it up is the biggest error I see new lifters making.

[BendtheBar]

Originally Posted by Shadow

Good man. That's about the way I like to pull too. Chest up is key, and not keeping it up is the biggest error I see new lifters making.

This comes from a weak upper back, eyes moving down during a pull, trying to leg press a deadlift, starting with hips too high, starting with feet not under the bar, and several other common deadlift form issues.

If the leverages are a hair off the body will make corrections to protect itself and maximize strength, and they won't look pretty.

That's why a natural feel - a powerful feel - is what I aim for above all else when pulling. I don't form lock myself, but rather set my hips until I feel like I am in a position to rip something off the ground.

A good natural leverage feel, along with leading with the head and locking with the hips will help the body function as intended.

[Shadowschmadow]

Originally Posted by BendtheBar

That's why a natural feel - a powerful feel - is what I aim for above all else when pulling. I don't form lock myself, but rather set my hips until I feel like I am in a position to rip something off the ground.

That's the way to do. Everyone is different and we all should alter our form to best suit our structure.

[tank]

Originally Posted by BendtheBar

This comes from a weak upper back, eyes moving down during a pull, trying to leg press a deadlift, starting with hips too high, starting with feet not under the bar, and several other common deadlift form issues.

If the leverages are a hair off the body will make corrections to protect itself and maximize strength, and they won't look pretty.

That's why a natural feel - a powerful feel - is what I aim for above all else when pulling. I don't form lock myself, but rather set my hips until I feel like I am in a position to rip something off the ground.

A good natural leverage feel, along with leading with the head and locking with the hips will help the body function as intended.

that bit really helped me understand how i should be pulling. i focus way too much on arching my lower back and slightly retracting my shoulder blades, so today when i deadlift i will do neither using a conventional style and see how it feels. 1,000,000 x better i imagine.