The Most Effective Way to Deadlift for Muscle and Strength

Jeff Nippard

exercises

• sumo deadlift

notes

• very similar to conventional deadlift
• sumo harder on quads
• conventional harder on spinal erectors
• hands inside legs
• choose based on comfort and strength
• might be smart to alternate now and then
• muscles
  • hip extension dominant
    • glutes
    • hamstrings
  • knee extension minor
    • quads
  • isometric spinal extension
    • spinal erectors
  • other isometric stabilization around shoulders
  • dominantly leg exercise
  • leg day staple

Programming

• multiple joints, large muscle masses
• high weight, low reps
• no more than 5-10 for hypertrophy
• 1-5 for strength
• more physically and mentally demanding than squat
• no more than once or twice per week, even for advanced trainees

Technique

Equipment

• flat-soled shoes
• high socks versus scraping shins
• optional 10 mm lever belt

Foot Position

• shins half inch behind bar
• center bar over tongues of shoes
• heels as far apart as possible while keeping heels in line with knees in start position
• may transition out gradually from conventional
• stretch inner thighs for mobility
• the wider the feet, the more the toes flare out
• push hips back to grab the bar
• knees slightly out toward toes to the bottom

Arm Position

• arms straight down
• some like slightly wider to avoid hitting quads

Grip

• alternate/over-under
  • much more weight
  • switch under and over hands
  • may increase injury if you twist at the top
• double overhand
  • probably safest
  • will be limited by grip strength
• hook grip
  • thumb between bar and fingers
  • painful adjustment period
• straps
  • do at least one heavy set per workout without
  • otherwise grip strength lags
• dig bar into base of hand
• drive pinky into the bar to prevent fatigue

Motion

Concentric

• pack lats, pull bar in close
• don’t want bar drifting out in front during lift
• pull lower back into neutral position
• creates hamstring stretch
• a little upper back rounding okay
• deep breath into gut
• straight vertical line through scapula, bar, foot
• pull slack out
• crucial step
• don’t “grip and rip”
• explosive lift
• lead with chest
• drive hips forward
• cue driving feet into floor
• but don’t shoot hips up
• driving hips forward, not up
• three isometric
  • lumbar spine
  • shoulder blades
  • shoulder pulling in to legs
• bar moves up vertically and straight
• drag up against shins
• lock out
  • knees: straighten legs
  • hips: squeeze glutes
  • shoulders: chest up
• no need to hyperextend or shrug

Eccentric

• some coaches: just let it fall
• active resistance makes harder to recover
• if you’re new or re-learning, control it
• about 1 second
• set hips back first until about to clear knees
• then let knees bend
• finish in straight vertical line
• full reset on the ground after each lift
• don’t bounce plates
• begin again with deep breath