When it comes to lifting heavy, the deadlift is king. But it can also be intimidating, especially if you’re worried about protecting your back. Whether you’re a seasoned lifter or just starting out, nailing your form is the key to preventing injury and boosting strength. The good news? We’ve got three simple cues to keep you safe and help you lift more weight: Push the floor away, Protect your armpits, and Keep your shoulders over the bar. Let’s dive in!
1. Push the Floor Away
This cue sounds a bit funny at first, but once you try it, it makes sense. When you’re deadlifting, rather than thinking about pulling the bar up, imagine pushing the floor away with your feet. This helps you engage your legs and hips more effectively, keeping the strain off your lower back. Picture yourself in a squat position – the same leg drive you use to push up from a squat is what you want to tap into here. Trust your legs, and let them do the heavy lifting (literally!).
2. Protect Your Armpits
Ever heard of squeezing an orange between your armpits? That’s the idea here. By thinking of protecting your armpits, you’re activating your lats – those large back muscles that help stabilize your spine and keep your back safe. When your lats are tight, your upper body becomes solid, preventing your lower back from rounding during the lift. A solid upper back equals a strong, safe lift. So, next time you grab the barbell, think about pinching those oranges and keeping your back strong!
3. Keep Your Shoulders Over the Bar
Here’s a quick tip that can make all the difference in how much weight you can pull: keep your shoulders over the bar. This position helps you maintain a proper hip hinge and keeps the bar path close to your body, which is key for efficiency and safety. Letting your shoulders drift too far forward puts more strain on your lower back, while keeping them in line with the bar allows you to maximize your leverage and power. Remember, straight lines win lifts!
An extra cue for you to think about when you start to cycle reps together, is to Bow and then Bend. When you think about a bow, you will naturally push your hips back which is how you should start the descent. Once your hamstrings are stretched, start to bend your knees to let the weights tap the ground before pushing the floor away again. This will ensure a straight bar path and a flat back!
Putting It All Together
The next time you approach the bar, think about these three cues in sequence: keep your shoulders over the bar, protect your armpits, and push the floor away. It’s all about engaging the right muscles to keep you safe and help you reach your potential. Deadlifting shouldn’t feel risky; it should feel empowering. With these tips, you’ll be well on your way to lifting heavier and safer, all while building the confidence to crush your strength goals.
Final Tip: Start Light, Then Go Heavy
One last thing – never be afraid to start with lighter weights while you get comfortable with these cues. Once you master your form, you’ll be surprised at how quickly the numbers on the bar start to go up. Safe and smart lifting today means more PRs tomorrow! Are you looking for more direction on your lifts, but you’re not sure where to start? Come chat with one our coaches to learn about how you can join the community! We are starting a new deadlift cycle the week of October 1st, so you can start working towards that next big number right away. 💪
Also, did you know we have a YouTube channel where we break movements down like this? Make sure to go check it out and subscribe.
So, ready to hit the gym and deadlift with confidence? Let’s go!
