Lift Tip of Week- Deadlift

Creating a Fortress Around Your Spine
by: Adam Sayih

When it comes to the deadlift, especially WODs that will ask for what seems an insane amount of repetitions, form will make or break the lifts.  A lift done with proper form will not only prevent injury, but also make lifting heavier weights easier.

Besides, butt down, chest up, arched back, there's another form tip that's taught but usually brushed to the side.  Shoulder blades back and down!  This trick will pile the back muscles around your spine and not only support the back, but force you to keep perfect spinal position (lower back arched, slightly rounded at the top).

When attempting a heavy lift, or when nearing the end of a ceaseless round of deadlift, most of us have experienced the "how did my back not break" rep where our back seemed to hunch over worse than the bell-ringer of Notre Dame.  This could have been avoided with proper shoulder blade placement on the set-up.

How to do it.

First, as you approach the bar, you want to bring your shoulder blades together.  Imagine a soda can on your spine and you want to crush it with your shoulder blades.

Next, you want to lower your arms while keeping the shoulder blades pinched back.  When you grab the bar, pull on the bar with slight tension, and literally push your squeezed shoulder blades down.  At this point, you have perfect spinal position locked in.  In fact you can try this from your home.  Get to the shoulder blades back and down position and try to hunch your back.  Impossible, right?

Now you want to bring your shoulder blades back.  They should be behind the bar.  This makes pulling the bar back during the lift easier.  Shoulder blades in front of the bar will result in falling forward.

Now you have achieved a perfect set-up.  Lean back and stay focused on your back position.  Every rep stay tight and if necessary, re-do the set-up before the next rep.

Lean back, and pull like hell.  Notice with this tip, your back will remain in perfect position even during the lock-out and will require no extra work.


"You must channel every bit of insanity and courage you have to pull big weights, and it's just as much a mental war as it is a physical battle." -Zach Gallman