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The Stance
Feet and Shin Position
Hand Position
Head Placemant and Where to Look
The Belt
A Word on Training
From: TMccull230@aol.com
Date: Thu, 18 Apr 1996
> Could some1 give me pointers on how to do deadlifts correctly,
or what I could
> do to eliminate error(s).
Raza Rahman :
The shin problems you are having is not uncommon. Solution: do
not do touch-n-go repetitions with the deadlift. Each time you
do a rep, set the bar down with control and pull the bar back
into correct position. Make sure your form is correct before you
start the next rep. Also make sure the bar is next to if not touching
the shins. If the bar is away from the shins (as it no doubt will
be with touch-n-go reps), when you pull the next rep, you will
pull the bar into your shins on the way up. I have also enclosed
a description of the correct deadlift form as well as some tips.
There are two types of deadlift stances being used today: the
conventional style and the sumo style. With the conventional style
the lifter takes a stance about shoulder's width and the arm will
hang straight outside the knees. This stance utilizes more of
the quads and low back...so keep those hips down and that back
straight. The second stance is sumo. Sumo stance is a position
any where from past shoulder's width to a more extreme wide stance.
Of course the arms will hang inside the knees. as you can see,
the sumo stance gets the lifter a little closer to the floor so
the bar actually has less distance to travel. Also the lifter
is starting in more of a half squat position. As we all know you
can half squat much more than full squat. With this stance more
of the stress is taken off the low back and put on the hips and
glutes. Which stance is the best...well world records have been
set by lifters using both stances. This subject could be discussed
to the end of time, so my suggestion is to try both styles and
see which is the best for your body type.
Feet should point out to a 45 degree angle. The shins should be
two to three inches from the bar and then when you actually bend
down, the shins will touch the bar. Most of the weight will be
on the heels of the feet just like the squat. During ascent the
bar will travel as close to the leg and shins as possible.
With either stance a reverse grip should be used. That is with
one hand supinated and the other pronated. This will help keep
the bar in your hand. Do not use a hook grip...hold the bar high
up on the palm to compensate for any roll of the bar when pulling
the weight up. The grip should start with the index finger and
the little finger bordering the knurling in the middle of the
bar. If you are having trouble with the weight twisting the body
to one side or banging the shins, try moving the opposite hand
in to the middle just slightly to compensate.
Just like the form for squats, the head should be up, the hips
down, and the back flat. I can't over emphasize the importance
of this bit of advice, simply because it will help the lifter
avoid low back injuries. By keeping the hips down, the stress
is taken off the low back and put on the more powerful quadriceps.
Keeping the eyes and head up, aids in keeping the spine in proper
position.
The belt is utilized to maintain lumbar integrity through ascent
and descent. Get a belt that is as wide in the front as in the
back. The lifting belt should be worn as low as possible. It is
not necessary to have it super tight, but just snug. This will
enable the abdominal muscles to maintain adequate pressure to
keep the spine in proper position.
There is no place for touch and go repetitions when doing the
deadlift. If you are going to do reps, treat each rep as a single.
Slowly set the bar to the floor, reset, and pull again. Another
word of warning, this is a very safe mass building exercise when
done in correct form. Remember....keep the head and eyes up, the
shoulders back, the back flat, and the hips down. Psyche your
self up really well, let out a mighty yell and pull like crazy!
Tom McCullough MS RD CSCS MSS
Strength and Conditioning Coach
Sport Nutrition Consultant
Houston, TX