The deadlift is a compound exercise powerhouse, engaging multiple muscle groups for full-body strength development. However, executing it correctly makes all the difference. Here’s a breakdown of key tips for both conventional and sumo deadlift styles.
Conventional Deadlift: Finding Your Stance
- Bar Placement: Position the bar over the joint of your big toe, or slightly closer. Maintain a 3-4 inch distance between the bar and your shins to prevent unwanted bar swing during the lift.
- Shoulders over the Bar: Ensure your shoulder joints are directly above or slightly behind the bar when you initiate the lift.
- Foot Position: Point your feet outwards for a stronger start, enabling greater leg drive and a more powerful finish at the lockout.
- Back Position: Most lifters benefit from a slightly arched lower back and a rounded upper back. Avoid over-rounding your back as this can make completing the lockout challenging.
Head Position
Find your optimal head position – this can vary from looking straight ahead to looking at the ground about six feet in front of you.
Grip: Standard vs. Hook
The standard reverse grip (one hand overhand, one underhand) is most common. As you build strength, you may find a wider grip necessary. Overhand hook grip is an option, but requires dedicated training to master.
Sumo Deadlift: It’s All About the Stance
- Finding Your Stance Width: The longer your legs, the wider your sumo stance will likely be. Flexibility is a key determining factor.
- Hip Position: Start with your hips as high as possible while maintaining your ideal back position.
- The Power of the Rebound: Settle into a position slightly below your optimal start. Push your hips against the bar and utilize a rebound movement to generate power at the start of the lift.
Breathing: The Key to Stability
Focus on abdominal breathing, keeping your torso tight and stable. Avoid filling your lungs with air, as this can lengthen your torso and reduce your leverage.
Individualized Style
Ultimately, your body structure and leverages will determine the most effective deadlift style for you. Experiment with both conventional and sumo variations to find your power zone.
Note: These tips for conventional and sumo deadlift styles are for those with experience. New to deadlifting? Master the basics under a qualified trainer for safety and proper form.
Check out our previous post about Advanced Bench Press Tips: Power and Safety.