CUES FOR A BIG ASS DEADLIFT
Walk up to the bar, and stand in your comfortable stance with your shins about an inch away from the barbell, so the bar is approximately over the middle of your foot.
The feet should be parallel to each other, or with the toes pointing very slightly out. The ideal stance width will vary from lifter to lifter, depending on the athlete’s proportions, hip structure, and individual strengths.
Bend at the hips (not the knees) to grip the bar on the outside of your legs. If you bend too much at the knees, you may push the bar forwards which is not desirable.
You can use mixed grip, double overhand, straps, or hook grip.
Your hands should be close to the outside of your legs, but with enough room that you can push your knees out into your fully locked elbows once you sit your hips down into position. The most efficient position is for the arms to be hanging straight down (any wider will increase the range of motion and make the lift more difficult), but this may vary slightly depending on your stance and hip structure.
Grip the bar firmly and bend your knees to sit your hips down into position, while keeping your elbows locked and while maintaining tension on the bar or “stretching” out your arms.
Keep your knees pushed out into your locked elbows, bum down, and think about lengthening your spine by reaching the crown of your head up to touch the ceiling. The shoulder blades should be pulled down towards your glutes to engage the lats, but don’t pull them together as this will “shorten” your arms and make the movement less efficient.
If you position your hips too low, your knees will travel too far forwards and push the bar too far out in front of your body. Remember - this is a deadlift, not a squat. If your hips are too high, you will lose leg drive and put extra pressure on your lower back. Find the “sweet spot” position for your hips to initiate the lift.
Once in position, take a full breath and hold it, maintain tension throughout the entire body and drive through your legs until your body is standing upright. To optimise leg drive, think about “pushing the world away”. Shoulder blades down, head to ceiling, push the world away.
Make sure your hips and knees are fully locked to finish the lift, then lower the bar back down to the floor in a controlled manner.
Repeat the movement.