Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Female sitting on a kitchen table leaning against a trifecta meal box while looking at her phone

    Performance Nutrition

    Andy McDermott wearing jeans and showing his body after a diet
    Nutrition

    ASK ANDY: How Should I Diet To See Lasting Changes In My Physique?

    female in a jean jacket choosing a packaged deli meat and cold cut meat in the processed meat section of her grocery store
    Healthy Eating

    Do You Really Know How Much Processed Meat You're Eating?

    Raw protein on white table and wooden bowls and plates
    Healthy Eating

    Research Suggests Additional Protein Intake Offers No Added Gains

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    LaVonte David in a football uniform
    Pro Tips

    WINNING STRATEGY: Lavonte David Remains Fueled by Doubters and Defeat

    Paul McBeth throwing a frisbee and playing disc golf
    Pro Tips

    Paul McBeth’s Ultimate Beginner's Guide to Disc Golf

    MMA and Professional Fighter League fighter Anthony Pettis
    Interviews

    Anthony Pettis Looking Forward to PFL Debut

    The Rock training with Dave Rienzi
    Interviews

    The Rock’s Strength Coach Is Also an IFBB Pro Bodybuilder

  • Features

    Features

    • Active Lifestyle
    • Gear
    • News
    • Opinion
    MuscleandFitness-Issues-Magazine
    News

    Muscle & Fitness Magazine to Return to Newsstands in 2021

    Male-Back-Pain-Injury
    News

    Research Shows Forskolin Based Cocktail Can Generate Muscle Stem Cells

    Physically fit man doing exercises on the beach with a kettlebell and high knee exercise
    News

    Being Fit Burns More Fat, According to New Research

    Man with glasses focused on his computer screen
    News

    Research says Aerobic Exercise Improves Memory and Critical Thinking

  • Flex

    Flex

    • Olympia
    • Nutrition
    • Training
    • Videos
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    Olympia PPV
    News

    3 Ways To Livestream 2020 Olympia Weekend

    Bikini Competitor Darah Diaz's Routine for Sculpted, Sexy Shoulders
    Training

    The Ultimate Champions Shoulder Workout

    Sheena Ohlig Julia Föry Sheikha Nguyen
    Flexonline

    The Next Wave of Female Bodybuilders

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Kelsey Heenan Trainer
    Hers Workouts

    Total-Body At-Home Strength Workout

    Peter Lee Thomas Trainer
    Pro Tips

    Breathing Tips From Halle Berry's Trainer

    Man's hand holding a cup of coffee in a to-go cup
    Hers Nutrition

    Coffee Linked to Lower Body Fat in Women

    Blond-Tom-Boy-Female-Short-Hair-Stretching
    Hers Workouts

    7 Stretches for a Better Workout

  • Olympia

    Olympia

    • Olympia
    • Buy Tickets
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    2019 Olympia Finals Report
    IFBB

    2019 Olympia Finals Report

    Stars Visit the Muscle & Fitness Booth
    IFBB

    Stars Visit the Muscle & Fitness Booth

    2019 Olympia Open Bodybuilding Callout Report
    IFBB

    2019 Olympia Open Bodybuilding Callout Report

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Manage Cookies
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • Active Lifestyle
    • Gear
    • News
    • Opinion
  • Flex
    • Olympia
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Olympia
    • Olympia
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Manage Cookies

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Fit Woman in the Gym
Hers Workouts

The Transformation Workout Plan

This workout combines cardio and weight-lifting drills for serious body-sculpting results.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Workout Tips

8 Tips from a World Class Deadlifter

Learn how to separate the bar from the floor with ease using these competition-tested strategies.

by Josh Bryant, MFS, CSCS, PES
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Deadlift 011 View Gallery

8 Tips from a World Class Deadlifter

Close gallery popup button
1 OF 8

1 of 8

Deadlift 011

PULLING TIP NO. 1: MINDSET

For a true strength-seeker, it’s the most fundamental primordial experience: pick up a heavy barbell and put it down.  Ah, the good ol’ deadlift! In primitive times, strength was tested by lifting logs and rocks off the ground, and, in the case of Milo of Croton, a 6th century BC wrestling champion, deadlifting bulls. In modern times, the deadlift has too long played second fiddle to BOSU ball sideshows.The deadlift works more muscles than even the squat and is thus the king for overall strength and muscular development. Here are eight tips that are going to help you build a deadly deadlift.

Mindset

The gym is not a country club.  Neither is the ride over. Lay off the cell, put on some tunes and walk in the door ready to slay some heavy iron. Consider giving up Candy Crush for a bit for 15-20 minutes of mental imagery training where you just relax and envision yourself succeeding on every rep of every set. Make the visualizations vivid – get senses involved like smells and noises. The more vivid, the better for performance. Your perception can become reality.A 1992 study compared two groups over five weeks of strength training. One group trained with traditional resistance training and the other group trained using vivid mental imagery, imagining themselves performing the training exercises. The group that simply imagined training made 70 percent of the gains of the group that lifted.Lift hard but don’t underestimate the value of brain training via imagery. Maximizing results requires a dedication to both.

2 of 8

Deadlift 5A

PULLING TIP NO. 2: STANCE

 Great deadlifting starts with the right stance.  To find yours, perform a standing vertical jump. Note the width of your stance at takeoff.  This should be your foot stance at the commencement of the lift. This is not set in stone but offers a good reference point for those looking to increase their pull totals.

3 of 8

Deadlift 1

PULLING TIP NO. 3: BUTT POSITION

 Get your butt in the right position. For deadlifting the largest amounts of weight – and for staying injury free – do not pull with straight legs.  The deadlift is not a squat – you can half squat more than you can full squat. Take advantage of this and descend into a half squat. Get the barbell over the center of your feet with your arms at full extension and your shoulder blades over the barbell then pull!

4 of 8

Stretch

PULLING TIP NO. 4: STATIC STRETCHING

 Performing static stretching prior to any activity that requires maximal force production or rate of force development is not recommended. Numerous studies have shown that explosive power and force production decrease after static stretching. Dynamic stretching is the preferred warm-up protocol to maximize strength and explosive power.  But there are exceptions to every rule and we can use static stretching to produce bigger deadlifts if done selectively.When performing a vertical jump, power comes from the posterior chain. Hip flexors work as an antagonist (meaning they resist your vertical jump ability). If they are in a weakened state you just jump higher because you inhibit their resistance.  The same technique is one of my black book deadlift secrets.  As your glutes lockout a deadlift, they are in opposition to the hip flexors. You can inhibit the opposition with the stretching of your hip flexors. Ahead of your next big-weight deadlift day – but after a short dynamic warm-up – static stretch your flexors for two sets of 30 seconds each. This will weaken the inhibitory action of the flexors and allow you to pull more weight. 

5 of 8

Snatch

PULLING TIP NO. 5: GRIP

 Set a firm grip. Limp hands need not apply. This may seem obvious but there are peripheral benefits you may not have considered. As you grab the bar tighter, the central nervous system activates and more muscles get involved. Since our goal is not isolation, the more muscles activated the merrier!

6 of 8

Deadlift 3

PULLING TIP NO. 6: PULL IN SEQUENCE

 Make a point of not letting your hips rise faster than your shoulders. If your legs lockout before your shoulders, you are in a biomechanically weak position. This also subjects your lower back and hamstrings to a much greater chance of injury.

7 of 8

Deadlift YouTube

PULLING TIP NO. 7: PULL EXPLOSIVELY

 Perform work sets in a compensatory acceleration training (CAT) style. This means performing repetitions as explosively as possible while maintaining proper technique. This helps you generate as much force as possible to complete each lift.

8 of 8

Deadlift 8

PULLING TIP NO. 8: COMMIT TO THE PULL

 Among traditional barbell lifts, the deadlift is the ultimate test of mental toughness and testicular fortitude. Technique is essential to mastering this exercise but in no other lift does aggressiveness and internal rage aid an athlete as much as in the deadlift. Committing to the pull means walking up to the bar and knowing that the lift is complete. You have made a decision that you won’t drop the weight, come hell or high water…so don’t.Josh Bryant, MFS, CSCS, PES, is the owner of JoshStrength.com and co-author (with Adam benShea) of the Amazon No. 1 seller Jailhouse Strong. He is a strength coach at Metroflex Gym in Arlington, Texas, and holds 12 world records in powerlifting. You can connect with him on Twitter and Facebook or visit his website at www.joshstrength.com.

Deadlift Strength Stack

Your eight beast-mode tips in tow, you can add these supplements to your game plan to pull more weight and build more muscle.SUPPLEMENT        DOSEWhey protein            20 grams 30-60 minutes pre-workout; 40-60 grams immediately post-workoutCaffeine                     200-400 mg 1-2 hours before workoutsCreatine                     3-5 grams with pre- and postworkout shakes; on rest days take 3-5 grams with breakfastBeta-alanine             1-1.5 grams with pre- and postworkout shakes; on rest days take 1-1.5 grams with breakfastRibose                        5-10 grams with pre- and postworkout shakes; on rest days take 5-10 grams with breakfastTaurine                       1-3 grams with pre- and postworkout shakesTribulus terrestris    250-750 mg with breakfast and one hour before workouts; do not take it on rest daysFish oil                        4-6 grams in 2-3 divided doses with meals 

Back to intro

PULLING TIP NO. 1: MINDSET

For a true strength-seeker, it’s the most fundamental primordial experience: pick up a heavy barbell and put it down.  Ah, the good ol’ deadlift! In primitive times, strength was tested by lifting logs and rocks off the ground, and, in the case of Milo of Croton, a 6th century BC wrestling champion, deadlifting bulls. 

In modern times, the deadlift has too long played second fiddle to BOSU ball sideshows.

The deadlift works more muscles than even the squat and is thus the king for overall strength and muscular development. Here are eight tips that are going to help you build a deadly deadlift.

Mindset

The gym is not a country club.  Neither is the ride over. Lay off the cell, put on some tunes and walk in the door ready to slay some heavy iron. Consider giving up Candy Crush for a bit for 15-20 minutes of mental imagery training where you just relax and envision yourself succeeding on every rep of every set. Make the visualizations vivid – get senses involved like smells and noises. The more vivid, the better for performance. Your perception can become reality.

A 1992 study compared two groups over five weeks of strength training. One group trained with traditional resistance training and the other group trained using vivid mental imagery, imagining themselves performing the training exercises. The group that simply imagined training made 70 percent of the gains of the group that lifted.

Lift hard but don’t underestimate the value of brain training via imagery. Maximizing results requires a dedication to both.

PULLING TIP NO. 2: STANCE

 

Great deadlifting starts with the right stance.  To find yours, perform a standing vertical jump. Note the width of your stance at takeoff.  This should be your foot stance at the commencement of the lift. This is not set in stone but offers a good reference point for those looking to increase their pull totals.

PULLING TIP NO. 3: BUTT POSITION

 

Get your butt in the right position. For deadlifting the largest amounts of weight – and for staying injury free – do not pull with straight legs.  The deadlift is not a squat – you can half squat more than you can full squat. Take advantage of this and descend into a half squat. Get the barbell over the center of your feet with your arms at full extension and your shoulder blades over the barbell then pull!

PULLING TIP NO. 4: STATIC STRETCHING

 

Performing static stretching prior to any activity that requires maximal force production or rate of force development is not recommended. Numerous studies have shown that explosive power and force production decrease after static stretching. Dynamic stretching is the preferred warm-up protocol to maximize strength and explosive power.  But there are exceptions to every rule and we can use static stretching to produce bigger deadlifts if done selectively.

When performing a vertical jump, power comes from the posterior chain. Hip flexors work as an antagonist (meaning they resist your vertical jump ability). If they are in a weakened state you just jump higher because you inhibit their resistance.  The same technique is one of my black book deadlift secrets.  As your glutes lockout a deadlift, they are in opposition to the hip flexors. You can inhibit the opposition with the stretching of your hip flexors. Ahead of your next big-weight deadlift day – but after a short dynamic warm-up – static stretch your flexors for two sets of 30 seconds each. This will weaken the inhibitory action of the flexors and allow you to pull more weight. 

PULLING TIP NO. 5: GRIP

 

Set a firm grip. Limp hands need not apply. This may seem obvious but there are peripheral benefits you may not have considered. As you grab the bar tighter, the central nervous system activates and more muscles get involved. Since our goal is not isolation, the more muscles activated the merrier!

PULLING TIP NO. 6: PULL IN SEQUENCE

 

Make a point of not letting your hips rise faster than your shoulders. If your legs lockout before your shoulders, you are in a biomechanically weak position. This also subjects your lower back and hamstrings to a much greater chance of injury.

PULLING TIP NO. 7: PULL EXPLOSIVELY

 

Perform work sets in a compensatory acceleration training (CAT) style. This means performing repetitions as explosively as possible while maintaining proper technique. This helps you generate as much force as possible to complete each lift.

PULLING TIP NO. 8: COMMIT TO THE PULL

 

Among traditional barbell lifts, the deadlift is the ultimate test of mental toughness and testicular fortitude. Technique is essential to mastering this exercise but in no other lift does aggressiveness and internal rage aid an athlete as much as in the deadlift. Committing to the pull means walking up to the bar and knowing that the lift is complete. You have made a decision that you won’t drop the weight, come hell or high water…so don’t.

Josh Bryant, MFS, CSCS, PES, is the owner of JoshStrength.com and co-author (with Adam benShea) of the Amazon No. 1 seller Jailhouse Strong. He is a strength coach at Metroflex Gym in Arlington, Texas, and holds 12 world records in powerlifting. You can connect with him on Twitter and Facebook or visit his website at www.joshstrength.com.

Deadlift Strength Stack

Your eight beast-mode tips in tow, you can add these supplements to your game plan to pull more weight and build more muscle.

SUPPLEMENT        DOSE

Whey protein            20 grams 30-60 minutes pre-workout; 40-60 grams immediately post-workout

Caffeine                     200-400 mg 1-2 hours before workouts

Creatine                     3-5 grams with pre- and postworkout shakes; on rest days take 3-5 grams with breakfast

Beta-alanine             1-1.5 grams with pre- and postworkout shakes; on rest days take 1-1.5 grams with breakfast

Ribose                        5-10 grams with pre- and postworkout shakes; on rest days take 5-10 grams with breakfast

Taurine                       1-3 grams with pre- and postworkout shakes

Tribulus terrestris    250-750 mg with breakfast and one hour before workouts; do not take it on rest days

Fish oil                        4-6 grams in 2-3 divided doses with meals

 

Topics:
  • Strength Training
Author picture
Written by Josh Bryant, MFS, CSCS, PES
Related Articles
LaVonte David in a football uniform
Pro Tips

WINNING STRATEGY: Lavonte David Remains Fueled by Doubters and Defeat

Female fitness enthusiast looking over her personal trainer training chart
Fitness Essentials

Looking for a trainer? Ask these Important Questions

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

David Baye Back 2 Basics Quick Tip
Workout Tips

Back 2 Basics: Learning the Landmine Row

Flex Social Media Director David Baye helps you build your back better.

Read article
Johnny Bananas Devenanzio wearing a fur coat
Workout Tips

Johnny Bananas Won't Tolerate Your Poor Gym Etiquette

The 'Celebrity Sleepover' host and HIIT fanatic wants you off his lawn when he's pushing sleds.

Read article
David Baye demonstrating how to do a deadlift exercise
Workout Tips

Back 2 Basics: The Deadlift

David Baye explains how this classic lift can help anyone achieve new size and strength.

Read article
All Workout Tips
  1. Home
  2. /
  3. Workouts
  4. /
  5. Workout Tips
  6. /
  7. 8 Tips from a World Class Deadlifter
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • 2020 Olympia
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Manage Cookies Accessibility Statement

JW Media, LLC

Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.