Deadlifts and Foot Placement
The deadlift is arguably one of the more technical strength movements to master, and it’s no wonder that it oftentimes takes trainees months, years (maybe even more) to really hone in on the technique side of things.
So many variables and factors come into play, and if we were to make an impromptu checklist it may look something like this:
- Can you demonstrate proper spinal position, or what we like to call “neutral spine”. This also includes packing the neck and not destroying the back of your pants.
- Do your hips come up too quickly on the initial pull?
- What about on the descent: do you tend to sit back and engage more of the hips and glutes, or do you use more of a squat pattern?
- How about bracing and intra abdominal pressure: can you get and maintain ample (360 degree) expansion?
- Do you have sufficient ankle, hip, and t-spine mobility to maintain proper position throughout?
- Are you “finishing” with your hips/glutes at the top?
- Do your socks match your shirt? Oh, god….they don’t! Shit, now everyone’s going to think you’re an idiot and are going to laugh at you! Hahahahahahahaha.
No one is the same, obviously. What works for one person, may be a recipe for disaster for the next. But one common mistake I see many trainees making when setting up to deadlift – especially with regards to conventional or trap bar style – is placing their foot stance too wide.
Hopefully this video demonstration – done on ONE TAKE, thank you very much – helps shed some light on the topic.
Enjoy. Have an awesome weekend!
Note: My apologies for the picture quality.
Comments for This Entry
James Wise
did you shoot that with a phone? did you need some money to get a decent video camera? anyway, LOVE the vids. short,sweet and to the point. the background music was lower than usual. and not techno...July 6, 2012 at 3:15 pm |
TonyGentilcore
Yeah, that come out pretty shitty. Sorry. I used my iTouch and it's been giving some issues lately. Won't be doing that again.July 6, 2012 at 6:51 pm |
Jay Harris
Quick question, what about the angle of your foot. Do you usually set up with your feet pointing straight or angle them out a little?July 6, 2012 at 3:45 pm |
TonyGentilcore
With conventional/trap bar variations, I prefer the feet pointing straight ahead. With SUMO, however, it more advantageous to point the toes out slightly.July 6, 2012 at 6:52 pm |
Trip Somers
When I *really* squeeze my glutes to finish a DL, my hips *really* want to go into ER. This makes straight-ahead foot placement uncomfortable. I counteract it a bit by trying to spread the floor, but that tends to inhibit the quality of the glute contraction. Is this normal or do I have some kind of hip dysfunction?July 10, 2012 at 3:55 pm |
TonyGentilcore
Some SLIGHT out-toeing is fine. It's not the end of the world if the toes aren't pointing in a perfect straight line throughout. But at the same time, they shouldn't be pointing at 9 and 3 o'clock. I don't think you have any sort of hip dysfunction, I just think you may be squeezing your glutes just a little too hard.....;o)July 11, 2012 at 7:05 am |
Kay Ashaolu
Which kind of deadlift would you recommend to someone starting out that's trying to learn proper technique?July 7, 2012 at 12:32 am |
TonyGentilcore
Trap barJuly 7, 2012 at 8:02 am |
Seth Crowell
Love your stuff Tony. Here's a video you might appreciate. Keep up the good work. http://www.youtube.com/watch?v=Bt9zSfinwFAJuly 8, 2012 at 8:56 am |
TonyGentilcore
Dually noted Seth. Won't happen again......;o)July 10, 2012 at 7:37 am |
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