The deadlift, a king among exercises, demands perfect technique and total body strength. Westside Barbell, a renowned powerlifting gym, unveils deadlift secrets to help you conquer lockouts, improve your form, and reach for new personal bests.
Foot Position for Power:
- Conventional Deadlift: Point your toes straight ahead for maximum hip rotation and power. Outward-turned feet limit hip engagement.
- Sumo Deadlift: Push your feet apart to bring your hips forward quickly, increasing leverage.
Finding Your Stance:
Foot placement depends on flexibility. Experiment with a straight-footed stance as your flexibility allows.
Shoulder and Bar Position:
- Keep your shoulders above or slightly behind the bar throughout the lift.
Grip Strength:
Train your fingers, not your forearms, for a stronger grip. Bigger forearms can make gripping the bar more difficult.
Building Deadlift Strength Beyond Deadlifts:
Westside Barbell emphasizes Vince Anello’s philosophy: multiple exercises beyond deadlifts are crucial for success.
Training Philosophy:
- Targeted Exercises: Supplement deadlifts with exercises like glute ham raises, pull-throughs, and special core exercises to address weaknesses and build well-rounded strength.
- Sumo vs. Conventional: Don’t rely solely on sumo deadlifts. Train both styles or incorporate special exercises to prevent back weakness and overuse of the hips.
Westside Barbell’s Sumo Deadlift Training:
Over 60% of their sumo deadlift training focuses on special exercises for balanced development.
Embrace the Complexity:
The deadlift’s simplicity hides its training complexity. Westside Barbell advocates for a balanced approach beyond just deadlifting to avoid plateaus and injuries.
Key Takeaways:
- Foot position and stance width depend on your flexibility and deadlift style.
- Maintain proper shoulder and bar position for optimal leverage.
- Train your fingers for a strong grip.
- Incorporate a variety of exercises to build overall deadlift strength.
- Don’t neglect special exercises, even with sumo deadlifts.
Westside Barbell’s insights empower you to elevate your deadlift technique. Train smart, incorporate these tips, and unlock your back’s true deadlifting potential!
Check out our previous post about Conquer the Deadlift: Powerful Exercises from Westside Barbell.