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Introduction
Deadlifts are a great exercise that anybody can do with proper instruction. Deadlift literally came from the meaning of lifting the dead. You’ve probably seen people around the gym deadlifting and are curious on how to do the movement properly, at least you should be curious on how to do it properly. I think the first step is to make sure you know how to properly hinge from those hips, and once you are OK doing that then we can add some load and introduce the barbell.
There are two kinds of deadlifts: conventional and sumo. Conventional deadlifts is a the common stance people do at first before they explore other options. It’s a simple and effective movement, but I do not think everyone should be doing them. Biomechanics and anthropometry both play a big role in whether conventional or sumo are a good option. Biomechanics is basically the study of the structure and motion of a organism; anthropometry refers to the measurement of a human. Some people have longer arms and shorter legs, others may have shorter arms and longer legs. With time and practice you’ll find the exercise you feel is right for you.
Dowel Deadlift
Typically if I am teaching someone new I have them try the stick drill first before loading them. I discuss it in the video above. It’s a simple drill that teaches you the proper hinging motion before introducing weights into the picture.
You need:
a stick
your body
Follow the instructions in the video above on how to do it properly. Once you master this movement then it’s safe to assume that moving into the kettlebell, conventional, or sumo deadlift is a good move.
Kettlebell Deadlift
I normally start clients with a elevated surface kettlebell deadlift before having them deadlift from the floor. This allows the client to learn how to keep the neutral spine when picking from the floor. It also allows you to test the waters and practice bracing your trunk the whole movement. I do plan to make a separate video discussing how to brace your trunk properly. If the client, or you, feel comfortable deadlifting with the kettlebell then transition the kettlebell onto the floor or barbell.
Conventional vs Sumo Deadlift
There is a lot of debate of conventional vs sumo deadlift. I would contend with the people who claim that sumo is “not a deadlift” that a deadlift is a deadlift. Conventional is really useful for sumo pullers, but sumo isn’t really necessary nor useful for conventional pullers. I think a lot of this comes down to
natural strength in the position
preference
what feels comfortable to do
Sumo does involve more hip action than conventional, but both seemingly involve using back, quads, hamstrings, and glutes significantly. Usually if you are having trouble lock out the movement at the top it’s due to lack of strength in the glutes. So it’s wise to invest in glute exercises and low back exercises to optimize efficiency and to stay safe.
Tips for deadlifting:
conventional DL: narrow stance…some prefer a wider stance, but it’s common for people to go about shoulder width apart
sumo DL: feet should be pointed outwards and stance should in a sumo wrestler stance. I find that this stance is very individualized, but avoid going too wide
hand grip…overhand and underhand (alternated grip) is common, but some may prefer both hands to be overhand grip:
a. alt grip
b. hook grip
c. overhand grip
d. (picture not shown) underhand grip
shoes…I did not talk about this in the video, but most people deadlift either with no shoes, converse, asics wrestling shoes, sabo shoes, deadlift slipper, minimalist deadlift shoe
choice of shoes is a hot topic especially for deadlifting and squats because the wrong shoes can affect your stance and form.
Observation i’ve made:
shorter people typically use elevated heels for squats if competitive. Although I squat with and without elevated heels to be well rounded. I think it’s useful to train your body in different ways
taller people typically use flat shoes for squats
Proper breathing mechanics will make or break the movement. It so important to learn how to brace properly and avoid relying on a weight belt
Conclusion
Picking a stance takes time and consistency. I’d suggest starting with one movement and sticking to it, see how you feel, and look into adopting another stance.
If you’re interested in getting trained by me, email me espinozi.yelena@gmail.com. Subscribe below for more and get access to workouts done for you, by me.
Be well.
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