There are plenty of options when it comes to optimal deadlift form setup, but each unique physical trait the lifter possesses narrows the list.
Shorter arms will force the lifter to bend down farther to grasp the bar, increasing the distance that must be cleared and putting the lifter in a much weaker starting position. Longer arms will greatly shorten the distance a lifter has to bend down to grab the bar, which provides a massive leverage advantage at the start of the lift.
Long legs make it difficult to squat down, because the knees are put in the way of a vertical bar path, whereas a stockier lifter will have no problem squatting into the bar and getting a strong break off the ground because of it. This list of deadlift form cues grows longer and more complex as different body types and leverages are considered. I am addressing these technical points early because they are common mistakes I see with over eager newbies and are the quickest way to a herniated disc, torn erector, or detached bicep.Įven though the deadlift appears to be a relatively non-technical exercise, it actually has a long check list of technical cues that must be followed so that a.) strength and size gains are optimized along with performance and b.) injury is avoided. The bar should remain as close to the legs as possible and the arms should remain straight through the entire lift. If you cannot meet these basic deadlift standards, then the weight is too heavy and should be lowered immediately. As a rule with all deadlifts, the lower back should remain neutral and the upper back should not round excessively.
It is in the lifters best interest to enforce their own standards, however, so that training is optimized and injury is avoided. Strongman and Crossfit are a bit more straightforward locking out the weight by any means, especially a hitch, is perfectly acceptable. In powerlifting, the only deadlift standards outlined are that the lifter must stand up with the hips locked and shoulders back and that the lifter cannot hitch the deadlift to lockout. For competitive purposes, deadlift standards don’t have a connotation of safety or efficiency.
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