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
    Colorful and healthy high protein smoothie surrounded by fruits
    Healthy Eating

    8 High-Protein Smoothie Recipes to Build Summer Muscle

    Family grilling healthy meats and vegetables on a barbecue grill
    Healthy Eating

    5 Best Meats to Throw on the Grill

    Man using tongs grilling high protein foods on the barbecue
    Healthy Eating

    4 Under-the Radar, High-Protein Foods Great for Grilling

    Carbs like pasta and macaroni on a scale
    Healthy Eating

    Here’s Why Carb Quality Counts As We Age

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    NBA player Rashad McCants shocked and stunned at what was said in an interview
    Pro Tips

    Rashad McCants Is Redefining His Strength Post Basketball

    Fat Man With Bad Eating Habits In A Reclyiner Overeating On Sweets
    Pro Tips

    Why Do You Eat Too Much? Because You’ve Been Fed A Myth

    Dr. Richele Corrado profile image
    Pro Tips

    Dr. Richele Corrado Helps Heroes Be Better Fit To Serve

    Ntare Guma Mbaho Mwine appearing in his role in Dexter-Ressurection and performing chin ups with his daughter
    Interviews

    How Pullups Have Helped This 'Dexter' Actor Raise the Bar

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Female suffering from Monday Anxiety and calling out of work
    News

    ‘Monday Anxiety’ Presents Worrying Health Risks Says Science

    Ssam Kim
    From our Partners

    Blood Sugar Control the Plant-Powered Way

    Image 1
    From our Partners

    How To Avoid Food Contamination During Meal Prep

    F3 Welcome Guide From Lost To Finding Your Path Towards Healthier Nutrition
    From our Partners

    Inside the F3 Signature Nutrition Program: Practical Tools To Build Heal...

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    Fit female using technology scan to biohack her health and fitness in 2026
    Wellness

    10 Biohacking Trends for 2026 to Keep On Your Radar Now

    Over 40s couple performing mobility workouts and stretches outdoors
    Wellness

    2 Simple 15-Minute Mobility Workouts to Help Reduce Pain

    A group of young adventurers using travel and outdoor adventures to keep health and fit
    Wellness

    Traveling and Adventuring: Your Path to Staying Young, Fit, and Healthy

    Medical professional examining a xray of the knee due to popping joints
    Wellness

    Are Your Joints 'Popping'? This Is What It could Be

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    United States Air Force Staff Sergeant Joshua Alvord performing a behind the neck squat
    Pro Tips

    This Air Force Honor Guard Member Takes Being Fit To Serve Seriously

    Andy Bostinto the worlds oldest bodybuilder competing in a bodybuilding competition at 100 years old
    News

    100-Year-Old Andy Bostinto Proves Age is Just a Number

    TMP 240
    News

    Milos Sarcev Says a Returning Big Ramy Could Be 'Very Competitive'

    Chris Bumstead performing his fun leg day workout with the leg press exercise
    Training

    Chris Bumstead’s 2-Minute Leg Press Challenge

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    “FitQueen” Anita Herbert demonstrating her Legs and Glutes Workout
    Hers Workouts

    Less Equipment, More Muscle With Anita Herbert's Legs and Glutes Workout...

    Fitness influencer Kim French's upper body workout sculpting her back and biceps for a sexy figure
    Hers Workouts

    Kim French’s Upper-Body Workout for Sculpted Back and Bigger Biceps

    Jess Evans
    Hers Athletes & Celebrities

    Jess Evans Has Created Her Own 'Cinderella Man' Story

    Nicole Young posing with light weights
    Hers Athletes & Celebrities

    This 'Selling Sunset' Star Is ‘Sold’ on Making Fitness Gains

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • 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
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Newsletter Signup

Stay up to date

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

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
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

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
“FitQueen” Anita Herbert demonstrating her Legs and Glutes Workout
Hers Workouts

Less Equipment, More Muscle With Anita Herbert's Legs and Glutes Workout...

NBA player Rashad McCants shocked and stunned at what was said in an interview
Pro Tips

Rashad McCants Is Redefining His Strength Post Basketball

Newsletter Signup

Stay up to date

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

Muscle & Fitness logo

Follow us

Facebook Twitter Youtube Pinterest

More news

Fit female struggling to perform chin ups, she should really try these chin up alternatives
Workout Tips

The 5 Best Chin-Up Alternatives for Back and Bicep Gains

You can only get more gains by getting better acclimated to these variations.

Read article
Muscular bodybuilder making a protein shake after his workout during the anabolic window time frame
Workout Tips

The Truth About the Anabolic Window and Muscle Growth

Downing that protein shake after training may not be as necessary as we've been told.

Read article
Fit adult male coming out of the pool after performing a few swimming workouts
Workout Tips

The Swimming Workout Guide For a Shredded Summer Body

Summer is here, so stay cool and challenged with this full-body water workout.

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
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Stay up to date

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

JW Media, LLC

Copyright 2025 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement