If you’re looking to pack on maximal strength and add muscle mass, then you should be deadlifting. However, do it wrong and you’ll be in trouble. With huge weights being lifted, optimal technique is vital.
Do a little stance
Make sure your stance is correct. Deadlifting requires large amounts of force to be generated. Guarantee this by standing with your feet approximately 10-12 inches wide - as if you are performing a vertical jump.
Feel the bar
Keep the bar close to your body throughout the entire deadlift, even at the start. From a standing position - looking down - the bar should be in line with the base of your big toes. As a result, when you grasp the bar to begin the lift, your base of support should be towards the arch of the foot, not the toes.
The perfect grasp
Now that your feet are in position, you can now grasp the bar in an overhand grip (palms facing towards your body). The grip width should be adjusted so that the arms are just outside the knees. Adopting a wider grip would make the deadlift more advanced and more difficult as the bar has to travel a greater distance.
Workout: What to do on deadlift day
A typical deadlift day for us looks like this. How does it compare to yours?
- 1A Barbell Deadlift 5 x 3
- 2A Barbell Good Mornings 4 x 8
- 2B Pull-up 4 x 8 (final set - AMRAP)
- 3A T-Bar Row 4 x 6-8
- 3B TRX Face Pull 4 x 12
- 4A Pallof Press 3 x 45 seconds
- 4B Farmer's Walk 3 x 50m
- 1A Front Squats 5 x 3
- 2A Rack Pulls 4 x 3
- 2B Reverse Lunge 4 x 8/8
- 3A DB RDL 4 x 12
- 3B Seated Row 4 x 12
- 4A Turkish Getup 4 x 3/3
He started from the bottom, now he struggling
You might have noticed the rapper in our image above. Big lifts require big beats so try our GRASPFIT Deadlift Day Playlist. Drake may not be able to deadlift, but he knows how to produce an incredible gym tune.