Categoriescoaching psychology

The Story of a Shitty Deadlift Turned State Record

HEADS UP: My newest and latest continuing education resource – Strategic Strength – is now officially available to make out with purchase. It’s on sale all this week at $50 off the regular price.

I hope you’ll check it out. (waves Jedi hand – you WILL check it out).

This is a story about a woman, her deadlifting journey, and how the words we use matter.

Unfortunately there are no dragons involved, but it’s a BALLER tale nonetheless.

It begins in 2019 (remember those carefree days!?!) and takes us all the way to a mere three weeks ago where a Colorado State Record was broken.

👇👇👇👇👇

Copyright: ammentorp

The Words We Use Matter (again)

To serve as slight prelude, I’d be remiss not to point you in the direction of a blog post I wrote in early 2020 titled The Words We Use Matter.

In it I discuss the often negative connotation the words we use have on the psyche of our athletes/clients.

The best example is the initial assessment/evaluation.

Instead of using it as an opportunity to empower someone and to demonstrate to them what they CAN do, we’ll often use the assessment as an invitation to chop them down a peg or two and hone in on their faults thinking, mistakingly, that by doing so we’ll “woo” them into submission; that the only way they can be “fixed” is by purchasing a 24-pack of sessions.

It’s bullshit.

And we need to do better.

You can read the original post HERE.

It’s relevant because 1) I go into detail on what NOT to do during an assessment in Strategic Strength and 2)  in hindsight the seed(s) of that article were very much planted a year prior, in 2019, at a fitness event I was involved in.

The quick backstory is that I was invited to Colorado Springs to record a webinar at NSCA Headquarters for their 2019 Virtual Personal Trainers Conference.

My presentation was on “Hip Assessment” and how fitness professionals should lean more into the idea of asymmetry (brief take: it won’t kill you) and that it behooves us to take time to better individualize one’s squat and deadlift set-up & execution.

I.e., little tweaks here in there with regards to foot position, stance, or even the variation can go a long ways in helping a lift not only feel better, but feel more stable and powerful too.

Part of my presentation involved taking someone in the audience through a real-time assessment in addition to a technique audit.

Here’s visual proof of the interaction:

That’s me on the left and  Jenny (Stein) on the right – you can check her out on IG HERE), a personal trainer located in Colorado Springs.

If I recall correctly, Jenny volunteered her deadlift because, according to her, “it had never felt great.” So I spent a solid 20-30 minutes taking Jenny through some shenanigans.

She had always performed her deadlifts with a conventional stance (feet closer together, hands just outside the knees) but it had always bothered her back.

So I widened her stance to a modified Sumo stance (pictured above) which allowed her to maintain a more upright torso and placed less shearing on her spine. I then got her to have a better appreciation of what it really feels like to ramp up full-body tension:

  • Finding her hamstrings by experimenting with hip position (up, down, back, forth, BAM, okay, right there).
  • Finding her lats: “squeeze an orange in your armpits.”
  • Having her put more force INTO the ground by PUSHING away from the floor rather than pulling.
  • Connecting the bar to the inner circle of the plates – “taking slack out of the bar.”

All these things helped her stay better engaged and helped her to maintain a neutral spine throughout each rep (no more back rounding).

Was she perfect?

No.

All I was after was “better.”

I kept things positive, focused on the “big rocks,” and tried my best to cement the things that were clicking with her at the moment.

(Another really brief digression: I go into MUCH more detail on ALL OF THE ABOVE in Strategic Strength. Hint, Hint Like, you get to SEE it for yourself).

In all, at the end of the live session, her deadlift felt and looked better, which was a win in my book.

Unbeknownst to me (at the time), during one of the breaks in filming, another male trainer in the audience approached Jenny to make some small talk. He asked her in passing if she had ever deadlifted before?

She said yes, but that she hadn’t a ton of experience.

His response:

“Yeah, those looked pretty shitty.”

What profound feedback!

Fucking asshat.

It was weeks later, when Jenny sent me a message thanking me for the coaching cues I gave her, that she told me about her exchange with the other trainer in attendance.

We had a chuckle about it, and shared a few eye rolls…

…but it made me wonder about this guy’s coaching style. Obviously I have no way of knowing for sure, but if he had such callous and insensitive commentary towards a complete stranger, wasn’t it safe to assume it was more of the same with his own clients as well?

Some people may respond positively to such feedback. In my experience, most would crumble.

(shrugs)

The words we use matter.

I mean, what if I had taken the same approach?

Let’s say we had a time machine and went back to my first interaction with Jenny and my initial feedback mirrored his (albeit with a bit more drama):

“OH MY GOD. MY EYES. MY EYES. THEY’RE BLEEDING. MAKE IT STOP. MAKE IT STOOOOOOOOOOOP.

Sorry Jenny, those looked really shitty. Also, your dog is ugly. Next.”

Chances are I’d have turned Jenny off completely and she never would have pursued training with deadlifts ever again.

Instead, This is What Happened

This is a message I received from Jenny in early 2020:

“Hey Tony!

I’m the girl from the NSCA with the “shitty deadlift.” I wanted to tell you that my ugly deadlift is now 335 pounds and I have entered my first powerlifting competition and may even grab a state record next year.

The time you spent with me that day last year sparked something and it may sound ridiculous, but I don’t know where I would be today without the magical creature called the deadlift. For some reason I felt compelled to share this with you today. What may have seemed ordinary and mundane to you completely changed my life.

Again, probably sounds over-dramatic but I truly mean it. You’re a gem. Keep doing what you do.”

Me:

via GIPHY

But the story get’s way cooler.

Fast forward through a pandemic.

I received the following message from Jenny in 2021:

“Hi. This real ugly deadlifter now holds a Colorado state record!!!! I of course had to share with you.”

Jenny pulled a whopping 363 lbs and turned her “shitty” deadlift into a state record.

Fast forward another year (three weeks ago):

Jenny pulled 402 lbs in a recent state powerlifting competition, which I believe solidifies her as a bonafide deadlifting badass.

Way to get Jenny! (and fuck you lame trainer guy who probably couldn’t lift this much anyway):

 

View this post on Instagram

 

A post shared by Jenny Stein (@jennypikefitness)

CategoriesExercise Technique Strength Training

Should You Use Straps When Deadlifting?

Copyright: maridav

Lifting Straps. Yes, No, Maybe So?

Starring at the barbell on the floor I couldn’t help but think to myself, “holy shit that’s a lot of weight.” Also, “I hope I don’t shit my spleen.”

The year: 2004. The place: Albany, NY, at some random Golds Gym.

I was visiting my sister and her family after a recent breakup with my then girlfriend and I decided to do what most guys would do when stuck in a vortex of rage, anger, sadness, and endless Julia Roberts movie marathons…

…I went to the gym to take my mind off of things.

This trip to the gym, however, would be different. I decided it was going to be the day.

No, not actually do some cardio.

I was going to deadlift 500 lbs for the first time.

via GIPHY

I know this will surprise a lot of people when I say this, but I didn’t perform my first (real) deadlift until 2002 when I was 25 and still wet behind the ears with regards to my fitness career.

Mind you I had been lifting weights since I was 13, so it’s not like up until that point I had never seen a barbell.

It didn’t take long for me to become enamored with the deadlift. I loved that I was actually good at it, and I really loved how it made my body look and feel. It wasn’t long before I made it my mission to pull 500 lbs. It took me a little over a year to get there.[footnote]Currently I am hitting 600+ for doubles. Not too shabby for 46 years old![/footnote]

Funnily enough, how I went about doing it was all sorts of contrarian compared to how I would approach the same task today.

Well, not 100% contrarian….but, you know, different.

1. I didn’t perform any traditional 90% work (working up to heavy singles). Instead I stayed in the 3-5 rep range, sometimes adding in some high(er) rep work for the hell of it. Whoever says you can’t improve your 1RM by working with sub-maximal weights is wrong.

As I like to remind my own clients today:

“you need to build a wider base with sub-maximal loads in order to reach higher peaks (in maximal strength).”

2. I didn’t use any special periodization scheme named after a Russian. I used good ol’ fashioned linear progression.

3. I didn’t rotate my movements every 2-3 weeks or follow some magical formula that had me incorporate the Mayan calendar. Nor did I perform some sort of dance to the deadlift gods every time there was a Lunar eclipse.

I performed the conventional deadlift almost exclusively.

Year round.

4. And maybe most blasphemous of all, I sometimes used wrist straps!!!

I know, I know…I didn’t want to be the one to break the news to you, but it’s true.

I believe straps should be used (sparingly) by pretty much everyone. For stark beginners it allows for more volume to be completed because grip becomes a limiting factor. For deadlifting terminators (I.e., really strong lifters) it also allows for more volume because grip becomes a limiting factor.

But this serves as a nice segue to a few question I receive almost without fail whenever I present:

Will using a mixed (under/over) grip when deadlifting cause any imbalances or is it dangerous?
 

Do you think straps should not be used during deadlifts?

First things first: Lets address the pink elephant in the room. I don’t feel utilizing a mixed grip is bad, and I do not think it’s dangerous.

close-up athlete and barbell 270 kg exercise deadlift

This isn’t to say there aren’t some inherent risks involved.

But then again, every exercise has some degree of risk. I know a handful of people who have torn their biceps tendon – while deadlifting using a mixed grip. The supinated (underhand) side is almost always the culprit.

A LOT of people deadlift with a mixed grip, and A LOT of people never tear their bicep tendon. Much the same that a lot of people drive their cars and never get into an accident.

Watch any deadlift competition or powerlifitng meet and 99% of the lifters are pulling with a mixed grip. And the ones who aren’t are freaks of nature. They can probably also smell colors.

Pulling with a mixed grip allow someone to lift more weight as it prevents the bar from rolling in the hands. Sure we can also have a discussion on the efficacy of utilizing a hook grip, which is also an option.

I’m too wimpy and have never used the hook grip. If you use it I concede you’re tougher and much better than me.

Here’s My General Approach:

1. ALL warm-up/build-up sets are performed with a pronated (overhand grip).

2. ALL working sets are performed with a pronated grip until it becomes the limiting factor.

3. Once that occurs, I’ll then revert to a mixed grip….alternating back and forth with every subsequent set.

4. When performing max effort work, I’ll always choose my dominant grip, but I feel alternating grips with all other sets helps to “offset” any potential imbalances or injuries from happening.

Now, As Far As Straps

Despite what many may think, I don’t think it’s wrong or that you’re an awful human being or you’re breaking some kind of un-spoken Broscience rule if you use straps when you deadlift.

As I noted above, both ends of the deadlifting spectrum – beginners to Thanos – use straps. I think everyone can benefit from using them when it’s appropriate.

When I started deadlifting I occasionally used them because it allowed me to use heavier loads which 1) was awesome and 2) that’s pretty much it.

Straps allowed me to incorporate more progressive overload. My deadlift numbers increased. And I got yolked. Come at me Bro!

But I also understood that using straps was a crutch, and that if I really wanted to earn respect as a trainer and coach I had to, at some point, work my way up to a strapless pull. No one brags about their 1RM deadlift with straps in strength and conditioning circles. That’s amateur hour stuff for internet warriors to bicker over.

If you’re a competitive lifter, you can’t use straps in competition (outside of CrossFit, and maybe certain StrongMan events?)…so it makes sense to limit your use of straps in training.

If you’re not a competitive lifter, well then, who cares!?!

It’s just a matter of personal choice.

Note:  If I am working with someone who’s had a previous bicep tendon or forearm injury, has elbow pain, or for some reason has a hard time supinating one or both arms, I’ll advocate that they use straps 100% of the time.

Offhandedly, straps do tend to slow people down which could be argued as a hinderance to performance. One mistake I see some trainees make with their setup is that they’ll bend over, grab the bar, and take way too long before they start their actual pull.

The logic is this: If you spend too much time at the bottom you’ll miss out on the stretch shortening cycle. As I like to coach it: Grip, dip, rip!

Digital Strategic Strength Workshop Coming Soon

For more insights on deadlifting, coaching, programming, assessment, and general badassery keep your eyes peeled for my upcoming continuing education resource which should be available this coming January!

 

CategoriesUncategorized

How to Deadlift: The 9 Best Coaching Tips

I know this seems very uncharacteristic of me and something I normally don’t write about, but I recently collaborated with my good friend Andrew Coates and wrote an extensive article on hornets deadlifts.

I don’t know the exact number, but it’s around my 37th article on T-Nation on the topic…;o)

Copyright: nomadsoul1

Deadlifts: A Complete Guide

Andrew and I spent a lot of time on this article attempting to peel back the layers and to focus on the cues, tips, and programming suggestions that really matter for most lifters in order gain the most benefit from the exercise and to stay safe.

I’m biased, but I think this article turned out great.

Check it out HERE.

CategoriesProgram Design Strength Training

1-Minute Deadlift Tip: Use Squats to Build Your Deadlift

I’ve always been painfully slow off the floor when I deadlift.

Like, you could be watching the movie Titanic and I’d juuuuust be getting the barbell off the floor by the time you got to the part where Rose lets go of Jack.

If this sounds like you, you may need some more squats in your life.

Copyright: spotpoint74 / 123RF Stock Photo

Squat to Build Your Deadlift

A few years ago I made a concerted effort to prioritize my front squats (and upping my squatting volume in general) and was finally able to conquer a 600 lb pull.

The additional squatting undoubtedly helped improve my quad strength and ability to push away from the floor when I initiated my pull.

Heed my warning, though. If your deadlift volume is up it’ll behoove you to opt for more front squats or high-bar back squats since both will allow you to maintain a more upright torso (less shearing on spine). If your deadlift volume is on the low end, feel free to implement more low-bar back squatting.

👇👇👇 Check out a sample training split below (after the video) 👇👇👇

Here’s a quick example of how I’d structure the deadlift to squat ratio based off deadlift frequency:

Deadlift 1x Per Week (2 Lower Body Sessions)

Day 1:

A. Back Squat: 5×2 @ 60%, 60s rest

B. Deadlift: 2×2 @ 85%

C1. Deadlift – For Gainz: 4×4 @ 70-75%
C2. Deadbug Variation 4×5/side
C3. Stab Someone in the Face 4×3

D1. Goblet Split Squat 3×12,10,8/leg
D2. 45 Degree Back Extension 3×12-15

E. Carries or Sled Work

Day 2

A. Back Squat: 1×2 @ 85%

B. Anderson Back Squat: 5×1 @ 80%, 60s

C1. Pause Back Squat: 3×5 @ 70-75%
C2. Deadstart DB Row: 3×8/arm

D1. Pull-Throughs: 4×10-15
D2. Reverse Nordics OR Sissy Squats: 3×8-10

Deadlift 2x Per Week

Day 1

A. Pull-Through: 2×10

B1. Deadlift – Rest/Pause: 3×3/2/1  (use a load you KNOW you can do for 5 reps. 3 reps, rest 15s, 2 reps, rest 15s, 1 rep)
B2. Bear Stance Belly Breath: 3×5

C1. SSB Squat: 3×8 @ 60-65%
C2. Stationary Spiderman w/ Reach: 3×5/side

D1. DB Reverse Lunge 3×12,10,8/leg
D2. Pallof Press 3×10/side

Day 2

A1. Front Squat: 3×5 @ 65-70%
A2. Pull-Ups: 3xAMAP

B. Deadlift – Speed/Technique: 6×3 @ 60-65%

C1. 1-Arm, 1-Leg RDL: 3×8/leg
C2. Split Stance Cable Chop: 3×8/side

D1. Barbell Glute Bridge: 3×10
D2. Eat a Ham Sandwich: 3xinfinity

Long story short: Don’t neglect your squats.

Categoriescoaching Exercise Technique

1-Minute Deadlift Tip: Start Where You End

Copyright: andreypopov / 123RF Stock Photo

The “Reverse” Deadlift

What’s unique about the deadlift – as opposed to the squat or bench press – is that it begins with a concentric, or overcoming, movement.

For a variety of reasons like leverages, mobility restrictions, it’s Tuesday, etc., starting from the floor can be problematic for some people. One simple way to build context, especially as it relates to the starting position from the floor, is to start at the end (or top) with an eccentric, or yielding/negative, movement.

You’ll essentially be performing an eccentric deadlift (RDL) until the barbell reaches the ground. When I have my athletes do this drill I’ll stop them once they hit the floor and say, “Feel that position you’re in right now? That’s what I want to see and for you to feel when you begin from the floor.”

It’s a foolproof way to help build familiarity.

Rock on.

Categoriescoaching Program Design Strength Training

1-Minute Deadlift Tip: External Cues For the Win

Copyright: jtrillol / 123RF Stock Photo

External (Not Internal) Cues For the Win

You’ve heard these before: Chest up. Extend your T-spine. Create torque in your hips.

Those are cues which work well for some, but can sound like Elvish to many trainees, particularly when they’re new to deadlifting. Instead, get more acquainted with external cues which, contrast to their internal counterparts (which speak to what the body is doing in space), imply intent or direction.

These can be game changers when it comes to helping people better understand what you’re asking them to do as a coach.

Here’s a good example:

CategoriesExercise Technique Program Design

1 Minute Deadlift Tip: When To Consider Using a Sumo Style Deadlift

Copyright: miljanzivkovic / 123RF Stock Photo

When To Consider Using a Sumo Style Deadlift

To me, the conventional deadlift (feet closer together, hands outside knees) is the most advanced variation of the deadlift and likely not the best starting point for most lifters.

Yet, purists out there would prefer passing a kidney stone through their eyeballs than ever consider reverting to a sumo style.

Whether it’s someone’s anatomy (short arms and/or long torso) or mobility deficits (hip flexion ROM, thoracic spine extension, or even ankle dorsiflexion) the conventional style deadlift might not be a great choice…for now.

A sumo-style deadlift (wider stance, hands inside the knees) may be the better option. It allows for a more upright torso, decreasing shearing forces on the spine, which can make things infinitely friendlier.

Stop being a slave to your ego and realize you don’t have to pull conventional all the time (or ever) despite what that dude at the YMCA who competed in one powerlifting meet back in 1998 told you.

CategoriesExercise Technique Strength Training

1 Minute Deadlift Tip: Neck Position

  • High Bar vs. Low Bar
  • HIIT vs. Steady State Cardio
  • Carnivore Diet vs. CICO
  • Godzilla vs. Godsmack

There’s no shortage of “debates” in the health/fitness space. Ideal neck position during a deadlift is also a hotly debated topic and I can appreciate both sides of the argument. Here’s my take and what has worked well for me and my clients.

(I’m not saying I’m right, but I kinda am.)

Copyright: zamuruev / 123RF Stock Photo

What’s the “Right” Neck Position?

Maintaining a “neutral” spine during a deadlift is paramount.

It’s the first commandment of deadlifting.

Neutral in this sense means “maintaining the spine’s natural lordotic (lower back) and kyphotic (upper back) curvature.”

Coaches will start hyperventilating into a paper bag if they see an athlete round his or her back during a deadlift. Okay, so why do we not hold the same standard to the cervical spine or neck? Is the neck not part of the spine?

I prefer people adopt a chin tucked or “packed” neck position:

👉 It reinforces the neutral spine, which the neck is part of. I understand the other side of the argument. There are many examples of people extending their head back during a deadlift (i.e. a not-packed neck) and they’ve been fine.

👉 But in the beginning stages, a packed neck is my preference. Then as someone grows more proficient with the movement they’re allotted more leeway. Besides, what often happens during a max effort attempt – extended neck, and yes, sometimes a rounded back – should not be held to the same standard as a sub-maximal attempt or to someone just learning the lift.

👉 In terms of how to cue the proper neck position, I like to have lifters stare at a target 10-15 feet in front of them on the floor. This helps with better neck position and actually helps increase full-body tension.

Win-win.

CategoriesExercise Technique Program Design Strength Training

60 Second Deadlift Tip: What’s the Best Grip To Use?

Copyright: miljanzivkovic / 123RF Stock Photo

Which Is the Best Grip To Use?

This is a tricky question and one I’m asked often when discussing how I coach up the deadlift.

We have to be cognizant of balancing what will likely help prevent injury (namely a bicep tendon tear), but also allow for optimal performance and turn you into a deadlifting Terminator.

My approach is pretty simple:

  1. Use a double overhand grip during your warm-up sets until it becomes a limiting factor or you’re unable to maintain your grip during your work sets.
  2. Switch to an alternate (under/over) grip to help keep the bar from rolling out of your hands.

👇👇👇👇👇👇 THIS NEXT ONE IS IMPORTANT 👇👇👇👇👇👇

       3. Alternate your alternate grip (left and right facing you or facing away) with every subsequent set.

I’ve personally had zero issues – with regards to injury or developing any “grip imbalances” – utilizing this approach with myself or with my clients.

SIDE NOTE: Yes, person who will inevitably bring up the hook grip. That’s an option too. We get it: You’re better than us.

SIDE NOTE (Part 2): Speaking of the hook grip, check out THIS article on the topic. It contains everything you’ll need to know.

CategoriesExercise Technique Strength Training

60 Second Deadlift Tip: Get the Slack Out of the Bar

“Get the slack out of the bar.”

You hear this cue a lot with regards to deadlift technique and performance.

I could say something as equally abstract like, I don’t know, “banana honkeydorey train whistles” or “please pass the parmesan, Chad” and seemingly get the same message across.

Which is to say…

…what the heck does “get slack out of the bar” even mean?

Copyright: nomadsoul1 / 123RF Stock Photo

Well, I’ll Tell You

In short, it refers to getting better leverage and “connectivity” before you initiate the pull.

Many lifters yank the bar off the ground, which in turn makes me cringe because I’m always afraid someone’s going to rip their bicep tendon off the bone. Moreover, the yanking action elicits a loud “clank” noise (barbell hitting inside of plates).

Getting the slack out of the bar means using the barbell as a counterbalance to 1) gain leverage, and 2) get everything connected – inner cylinder of the plates “connecting” with the barbell – BEFORE you initiate the lift.

I like to tell my clients/athletes to get two clicks: bend the bar (get the slack out), then pull.[footnote]Technically, push (if you recall from a prior installment of this series).[/footnote]