The Case For the Deadlift

     The barbell deadlift has been maligned as an "ego lift" because of the huge poundage and bad form used by most gym goers. People will tell you it is unnecessary and that it is not "functional". Well I am here to tell you, it is one of the most functional lifts on the planet. 

    The deadlift is one of the most functional movements in our world, the act of picking something heavy up off the ground without destroying your back or knees is a skill that must be practiced. Let's say hypothetically you need to get a washing machine (the heaviest appliance I can think of) into the bed of a truck. If you and your buddy that is helping you out have never trained a deadlift, you might not know how to brace your core properly to keep your spine safe. You might not have the grip strength to keep your side stable of the machine stable, you might be sore for days afterwards because you have never trained your body to pick something heavy up off the ground. 

    A properly performed deadlift will train everything necessary to pick up heavy things in a safe, controlled manner. Picking up your kids will be easier than ever, getting something from the ground to a shelf overhead will be a breeze, or at least breezier than if you never trained a deadlift. 

    Also, if you add a few pounds to your deadlift, your ENTIRE back and your hamstrings and glutes will grow, I call these the "power muscles". I know it is not a "hypertrophy" movement, but the growth in your posterior chain will be immense if you get your properly performed deadlift from 100 pounds to 200 pounds. 

    Now, we know the deadlift is "functional", we know the deadlift will build incredible strength throughout the back of your body, and we know it will also add REAL muscle to your back (not the fluffy "pump" muscle, but real, dense muscle). Let's follow the steps on how to perform this basic barbell lift. I use the Mark Rippetoe "5 step" method to teach and train the barbell deadlift, because he made it super simple and simplicity beats complexity every time. 

    1. Approach the barbell loaded with 8" plates and cut your foot in half, not the part you can see, the middle of your entire foot, generally the bar will be right over the bows of your shoes. Use a hip width stance and toes pointed out slightly (about 15 degrees).

    2. Keeping your legs as straight as possible, get your grip JUST outside your legs, the closer you can move your hands to the outsides of your legs, the better. THE BAR DOES NOT MOVE.

    3. Drop your shins to the bar, this is where is your hips NEED to be, they will be higher than you want them, but don't worry about it. THE BAR DOES NOT MOVE

    4. SQUEEZE your chest up high and engage your lower back while taking a deep breath, this should make your lower back look neutral (straight) and engage your lats to aid in the movement. THE BAR DOES NOT MOVE

    5. Push the world away from you, don't pull the bar. Push through your mid foot as hard as you can DRAGGING the barbell up your shins and thighs, keeping it as close to your body as possible the entire way, stand up straight but don't lean back, until your shoulders are JUST behind your hips, you can breathe out now. Come back down quickly the way you came up. 

    6. Bring the bar to a dead stop, reset the bar over your midfoot, and follow the 5 steps for your prescribed amount of reps. 

    I have a quick mental checklist that really helped me solidify my deadlift. It has become automatic now, but if you are just getting started with deadlifts, just think:

    1. CUT your feet in half

    2. GRIP, get your grip JUST outside your legs

    3. SHINS, Shins to the bar, bar doesn't move

    4. CHEST, squeeze your chest up high like someone in front of you wants to read your t-shirt

    5. PUSH, push the world away from you and stand up straight until shoulders are just behind knees

    Now get out there and practice! Add weight to the bar, have fun, and become unstoppable!


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