Deadlifts

Performing the Lifts
Beginning position

• Feet should be flat on the floor about shoulder width apart in the conventional style and slightly farther apart in the sumo style.
• Grip bar with a closed, alternate grip (one palm facing you the other away from you).
• Knees should be flexed as in a full squat position.
• Bar should be as close to the shins as possible.
• Back should be flat.
• Head should be up or in a neutral position.

Upward movement

• Begin pull by extending at the hips and knees, such that the hips and shoulders move at the same rate, keeping the back flat, with the shoulders above or slightly in front of bar.
• As the bar passes your knees, thrust hips forwards and your shoulders back.
• The hips and knees should be fully extended, and your shoulders back (as opposed to rounded forward).

Downward Movement

• In the downward phase, release the tension in your muscles so that gravity alone allows the bar to descend to the floor.
• Rules in powerlifting competition require that you maintain a grip on the bar so as to control its descent.
• Do not attempt to lower the bar at an extremely slow rate, as the eccentric stress is taxing and causes undue micro trauma and vertebral stress.
• The lift ends when the bar is motionless on the floor in front of you.

Points to Remember

• Your back should be flat throughout the movement.
• At no portion of the lift should your back or shoulders be rounded o keep the bar as close to the shins as possible during the initial pull, and as close to your thighs as possible after the bar passes your knees.
• Feet should always be flat on the floor, with your center of gravity over the back half of your feet.
• Exhale through the sticking point of the pull (some lifters find it advantageous to exhale forcefully as in screaming).
• Do not jerk the bar off the floor. The pull should be a smooth, max effort from the beginning.
• Pay attention to good form. If your technique begins to break down from the sheer weight on the bar, you predispose yourself to injury. Rounding of your back, knees buckling inward and initiating the pull with your back instead of legs and hips are examples of common technique errors that are potentially damaging.
• Because of the many muscles involved in the lift, you may require more rest between sets than normal.

Reference - Disa Hatfield, B.S