Improve Your Deadlift form
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Improve Your Deadlift
Want to pick up heavier things more easily? This is a lifting technique used by the heaviest lifters in the world - utilizing your own body weight as much as possible to assist in lifting the object. It’s a simple concept. Have you noticed that the heaviest lifters are generally much taller and weigh 400+ lbs? They utilize their own body weight (combined with the strength that they have trained) to be able to lift 900+ lbs off the ground.
Now, not all of us are interested in lifting the heaviest object out there, but the takeaway here is that you can shift your weight behind the object that you are lifting to help catapult the object upward rather than relying solely on your musculature.
This video isn’t about your back positioning. Sitting back more will require more hip mobility and, if you have limited mobility, your pelvis will tuck more posterior, rounding the lower back.
In general, a rounded lower back for a deadlift is okay (and most of the heaviest lifters are in a slightly rounded position), but some of you may need to focus on maintaining a more “neutral” position (like me).
What is the best back position for your lift? The one that feels good. The biggest thing to take note of when you are lifting (regardless of whether your back is rounded, neutral, or arched) is that the spine shouldn’t change positions throughout the lift. From the bottom of the lift to the top of the lift, the lower back stays in the same position. Issues can arise if the back is shifting from a rounded to arched position or vice versa, but again, that isn’t true for everyone. This shift in spinal position means that load is shifting in the spine rather than staying in the hips.
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