There are plenty of deadlift tips for better results and optimal performance.
I’m going to stick to the 3 most common deadlift tips that I use when training clients.
If you don’t already know, deadlifting is the ultimate life hack.
You’ll get stronger so you can lift heavier things.
You’ll have better posture which will lead to less aches and pains.
You’ll be sexier because that’s what deadlifting does.
Now, I don’t have evidence to back up the last one but I have a feeling you’ll soon find out they’re true.
Here’s the problem though: a lot of people tend to deadlift the wrong way since it is such a challenging and complex exercise.
And that gives deadlifts a bad rap.
Below, I’m going to give you 3 simple deadlift tips so you can get stronger and build more muscle.
Deadlifts Are Bad… NOT.
How many times have you been told that deadlifts are bad for your lower back and that you should avoid them at all costs like the plague?
Yes, I’m raising my hand too.
Maybe your doctor or PT told you to avoid them and all other exercise for the matter.
(If you do have a low back injury, than yes listen to them)
Or, maybe you have some crusty old guy come up to you in the gym and tell you not to deadlift because that’s what’s led him to walking around with a back brace for the rest of his life.
Either way, there is one thing that’s true: there are NO bad exercises.
There are only exercises that are performed with bad form.
So, when done with good form and technique, deadlifts aren’t only safe, they also give you superpowers.
Now, since deadlifts are a very technical exercise, they take a lot of skill to master.
And my goodness if you’ve ever seen someone deadlift in a commercial gym, you know exactly what I’m talking about.
- Their whole back is rounded as their shoulders roll forward like a caveman.
- They’re looking straight up to the ceiling praying they can get the weight up.
- Their knees are knocking into each other like it’s 30 degrees below zero outside.
Yes – even that person can be saved because fixing your form is something you can do by practicing.
It may require you to leave your ego at the door but hey, if you can deadlift without pain and hit PRs, it will be worth it in the end.
All of this is to say that deadlifting with proper form can improve your performance, help you build muscle, and IMPROVE your posture so that you feel better.
Let’s dive into the 3 deadlift tips below!
Deadlift Tips 1: Don’t Look Up
This is a very common mistake that I see when people deadlift.
They look up to the ceiling as if they’re praying to the gods above to please let them get this weight up off of the ground.
Side note: I had a high school “strength coach” once tell me to do this for god knows why and it never felt right to me.
I think it had something to do with being able to get the weight up? Who knows.
Anyways, the problem with this is that it takes away your neutral spine (straight back) which can throw off your form.
So, the goal is to keep a nice straight line from your head all of the way down to your butt throughout.
One of the best deadlift tips I learned was to pick a spot about 10 feet and front of you.
And stare at the spot throughout the whole movement.
This will allow you to keep a neutral spine throughout the movement.
You can also think of tucking your chin too.
But, you don’t want to tuck your chin too much or else that will throw off your form too.
So, pick a spot about 10 feet in front of you and glue your eyes to that spot.
It may take some time to get used to it but like my 3rd grade band teacher used to always say “practice makes perfect”.
Deadlift Tips 2: Don’t Be a Hunchback
You know those cavemen drawings that you see where they have a club in one hand and are dragging their knuckles on the ground?
Yeah, that’s what a lot of people look like when deadlifting.
You don’t want your upper back to be overly rounded in a deadlift.
This is going to place unnecessary stress on your lower back, promote bad posture, and also lead to you lifting less weight overall.
Basically, you can say bye bye to your gains.
Luckily, there is a simple fix to this.
And that is, “keeping your chest tall”.
When you do this, you’re putting your upper back (t-spine) into extension by activating your upper back muscles vs keeping them relaxed.
As a result, this will lead to a stronger and safer deadlift as well as better posture.
So, here’s an example of what this would look like:
If I were to stand in front of you, I’d want to see the letters on your shirt.
If you lift alone, you can be creepy and ask some rando in the gym to stand in front of you and see if they can see the letters on your shirt (great way to hit on your gym crush?) or you can just use a mirror/your phone’s camera.
Another cue I like to use for my clients is imagining your chest or nipples are flashlights.
You don’t want to be flashing the lights on the floor beneath you.
You’d want to be flashing the lights on the wall/mirror in front of you.
If you have trouble doing this at first, no worries. Think of using the bar to pull yourself down into position which will ultimately bring your chest up into position.
And bam, you’re ready to deadlift!
Quick Deadlift Tip: If you struggle to get down fully and grab the bar, you can elevate the barbell or use a trap bar which requires less mobility. It’s a great way to get started and work on improving your deadlift.
Deadlift Tips 3: Don’t Pick the Weight Up, Squat the Weight Up
This is probably one of the most common struggles I see with a deadlift.
(Even I have been very guilty of this until recently)
When you think of a deadlift, you think of picking the weight up off of the ground because that’s essentially what a deadlift is.
When something is on the floor such as a suitcase, grocery bag, or a kid who’s throwing a temper tantrum, what do you think about doing?
You think “damnit, I have to pick this thing up”
However, this is where a lot of people, including myself, feel the movement more in their lower back vs your glutes and hamstrings.
Now, your lower back muscles are going to be working here to keep your low back straight.
If they weren’t, you’d flop over like a wet noodle.
However, we want them to assist your bigger muscles, not doing the majority of the heavy loading which they’re not made to do.
This is why people (like myself cough cough) experience back pain and discomfort.
So here’s the breakdown of what I want you to do:
Yes, you’re technically “pulling” the weight from the ground.
But…
Your arms are simply the thing that is connecting your lower body (hips, glutes, hamstrings, quads) to the bar.
So, imagine your arms as ropes and your hands as hooks.
All they’re doing is holding onto the weight so it stays in place.
Your lower body is what’s going to be doing most of the heavy duty work.
Once you have a hold of the bar and you’re in a good position from tips 1 and 2, I want you to think of squatting the weight up or driving your feet though the floor – almost like you’re doing a leg press – versus “picking” the weight up.
That way, you’re using your big and strong leg muscles vs your lower back muscles.
And when you do this, you’re going to be stronger, more powerful, and not have those nagging back pains.
This is probably one of my favorite deadlift tips.
Bonus Deadlift Tip: Use Your Hips, Not Your Knees
We’ve been taught to “bend at the knees” when picking something up.
Which means we’ve been told lies our whole life! What the hell man.
The deadlift is a hip dominant movement where most of the movement comes from the hips vs your knees.
You want to move through your hips because a deadlift is not a squat.
You’re not sitting down and standing back up – you’re picking something up off of the ground by hinging at your hips.
So, think of pushing your hips to the wall behind you or imagine someone has a rope and they’re pulling your waist toward them.
Your knees should be staying behind your toes and you should feel a nice little stretch in the backs of your legs.
If you are, you know you’re doing this right.
So, think “hips back” rather than “knees forward” and you’ll be good.
Final Deadlift Tips Thoughts
And that’s basically it folks!
3 amazing deadlift tips.
There are so many more deadlift tips and tricks but that would take a whole book to write.
Plus, everyone is individualized in what exactly they need to fix in order to deadlift properly.
Also, keep in mind that the deadlift is VERY technical ,meaning, it takes awhile to practice and get your form down.
So, don’t get frustrated, just keep practicing.
Imagine if Michael Jordan quit after his first few missed shots. The whole league and world would be different.
So, be like Mike and keep practicing!
-Coach Bob
Ps. If you want or need help with your deadlift technique or strength, apply for 1:1 Online Coaching HERE and I can help you do that.
Pps. I have a more in depth article HERE on deadlifting if you’re interested in proper form, what type is best for you, etc.