Introduction
Deadlifts are a great exercise…if you do it right.
I have found that many people have mixed feelings around deadlifts for reasons that can be difficult to understand. One of those reasons being that there may be misconceptions around deadlifts:
Is it safe?
Which one should I do? Conventional vs Sumo
Do I really have to deadlift to see development in the back….
In the video above I talk about the different kinds of deadlifts, and how they both are beneficial depending on your goals. There are 2 kinds of deadlifts: conventional and sumo. There is no “better” one. It simply comes down to what you are naturally strong in and what you prefer/feel more confident in. Many people say that sumo deadlifts is not a real deadlift, and more of a squat. Although I can, slightly, appreciate and understand their contention, sumo deadlift is still a deadlift. Would that stand up in court? I’m not sure, but I am sure of is that after they see my numbers in both conventional and sumo maybe that’ll change their mind.
It’s pretty simple - if you pick something off the floor, that is considered a deadlift.
If you have something on your back that you are getting low on and standing back up then that’s considered a squat. People try to sway things to make it that their thing is seemingly more beneficial than something else.
People that argue that sumo is not a deadlift is parallel to arguing whether or not a bench press is truly a form of upper body strength? Is overhead press better than bench press? Technically overhead press is tougher than bench, and can be viewed as a better overall form of how truly strong someone is. Yet not many people talk about overhead press, but I digress.
Tips:
Choose one that you feel strongest in
If you train sumo, look into training the conventional deadlift too. Conventional may help sumo more than sumo helps conventional. It's not uncommon to see sumo deadlift people also train conventional or some form of it
Take care of your hands. If you rip a hand or thumb from pulling consider cleaning it after to avoid infection. Those barbells are dirty
Use chalk. Some people use lifting straps, which is a option too
Choose a grip, most people use a alternative grip or double overhand grip, typically double overhand grip is a way to train if someone tends to windmill the deadlift
For sumo stance I tend to teach it in a not too wide of a stance, although you will find that their are some people who get really wide in a deadlift
Pull with the intent of breaking the bar
When you pull from the floor try to think you are trying to break the bar and always pull back, not up. Similar to bench press you want to press up and back and make a upside down J in a bench press; in deadlifts you want to pull up and back to activate more hips and involve the hinging motion to spread the load throughout the movement
Avoid pulling all the way back and hyperextend the back
I see a lot of people do this, and I think it’s a way for them to feel more confident that they “got the lift” in a competition, and it looks silly and not necessary. Pull, lock the hips and knees, and stare straight ahead, and if anyone argues that it’s not a “good lift,” just tell them to screw off
Go slow - I think it’s important to avoid rushing yourself, and go at a pace that is reasonable. Don’t rush your warm ups. Take your time, focus on your breathing and be patient
Bracing from the trunk
This is super important. If you know how to properly brace from the trunk it will make it much more easier for you and allow you to protect your back. You always exhale on the upward part of any movement, which is the hardest part of the exercise. So before you deadlift you take a big breath in, brace your trunk, stand up, and exhale.
Equipment
It seems to be that people want to practice the way they compete which is understandable. I still think that using the simple stuff is just as effective if not more effective than using fancy equipment like a deadlift bar, specifically for beginners. If you are starting out you do not need fancy equipment. In fact my contention is you are doing yourself a disservice for trying to reserve the right to fancy barbells, and gyms.
You graduate your way into fancier / more advanced equipment. Too many entitled people now a days… If you deadlift with only 1xyour body weight on a deadlift bar, that’s wasting your time and the others in the gym who actually been in this for a long haul. Just like in anything else in life, if you are a beginner you need to build your roots and get your hands dirty before feeling like you have privilege to use nicer stuff.
“Oh, but that isn’t fair”
Well, life isn’t fair so get over it.
Those are my tips. I hope you found them useful. Let me know if this was useful by subscribing, commenting, liking, and sharing it with a friend.
Be well,
Yelena
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