Sexify Your Deadlift
Booty gains, Beastmode status and the satisfaction of lifting serious weight
There’s no wonder why we all want a massive deadlift!
Right now, strong is definitely sexy and I love heavy deadlifts more than most people
The problem is
There are too many people sacrificing movement quality for a new PB
Truth is
It’s ugly and the least sexy thing out there!
Confused?
Here’s what I mean
The Strong & Sexy Deadlift
It’s impressive AF to see someone rep out heavy deadlifts with buttery smooth technique, where the trunk stays straight and stiff, whilst the legs do the work!
The Ugly Deadlift
There’s nothing impressive about seeing someone’s spine curl like a like a a fishing rod wrestling a 200kg tuna with each grinding rep. In fact it’s disgusting to see coaches applauding, praising and sharing endless videos of people lifting with this filthy technique!
Not only is this the wrong technique, it defeats the purpose of actually deadlifting
And is the right way to seriously fuck your back!
The Ugly Deadly - Lamar Gant
The deadlift is a hip hinge movement.
This means you should literally be working your ass off to lift the weight with your hips and not your lower back (lumbar spine)
Can’t argue with that!
Now, my passion is to push the limits of performance and there’s nothing I love more than smashing out a new PB
But at the end of the day
“sloppy reps only get you good at sloppy reps!”
If this sound like you or even your coach, all is not lost!
Here’s 5 Easy Coaching Cues (Explained Properly) to sexify your Deadlift!!
1. Bend The Bar
This essential cue helps maximise lat engagement throughout your Deadlift and unlock new strength. It’ll add firepower to your posterior chain, save your grip and support the lower back!
Most common mistake:
Using your forearms and wrists to “bend the bar”
Problem:
Your lats wont fire, your forearms will fry and your Deadlift will be die!
Correction:
“Bend the bar” by depressing and retracting the scapular and externally rotating at the shoulders.
2. Breathe & Brace
Think of this like an internal lifting belt. Increasing intra-abdominal pressure, creates a stiff trunk to support your delicate spine and connect your upper and lower body.
Most common mistake:
Chest-dominant breathing
Holding your breathe to brace
Problem:
Chest-dominant breathing won’t increase intro abdominal pressure
Holding your breathe may work for 1 rep but to keep going you’ll either pass out or lose your brace.
Correction:
Learn to breath and brace properly with 360 expansion of the rips and abdomen.
Learn to breathe whilst maintaining your brace so you’re strong for the entire set!
3. Push the floor away
This is so effective for smooth hinge mechanics (hip and knee coordination) when lifting the bar. It also helps to keep tension in the glutes and hamstrings!
Most Common Mistake:
“Pulling the bar” from the floor to hips
Problem:
Focusing on pulling means you’re more likely to either use your arms or extend your spine to lift the weight
The result - A weak Deadlift and an angry lower back 🤬
Correction:
Stop thinking about pulling the bar
Start pushing the floor away.
This subtle change change will instantly direct attention and neural drive to your glutes and hamstrings, not your arms and spine.
4. Keep the bar close
Assisting with lat engagement this cue will also stops the bar from drifting away from your base of support (the middle of you’re feet or “your shoelaces”). A straight line is an efficient line, keep it that way!
Common Mistake:
Over exaggerating the cue.
Keep the bar close doesn’t mean shredding the shins!
Problem:
Bloody shins and more likelihood of extending through the spine.
Correction:
Keep the bar close by “gliding the bar” up and down the front of the legs, this is enough to keep the bar over the base of support without creating excessive friction and leaving your shins massacred.
5. Neutral Neck
The neck is a delicate area and the home for your brachial plexus - peripheral nerve bundle for the upper body. As a protective mechanism, excessive flexion or extension of the cervical spine (neck) can be a silent killer for your shoulder stability, lat engagement and overall Deadlift performance.
Most Common Mistake:
Eyes up was previously used to prevent spinal flexion. Chin to chest was then used to stop overextension of the neck and spine.
Problem:
Both of these exaggerate spinal flexion and extension which means slippery scraps, sloppy lats and a shitty Deadlift!
Correction:
Neutral neck is the optimal position. Your eyes should follow the position of the trunk.
Eg. As you hinge your trunk becomes more horizontal and your eyes look towards the floor. As you stand your trunk becomes more vertical and your eyes begin to look forward.
Bonus Tip - The Banded Deadbug
This is an awesome way to practice breathing, bracing and bending the bar before taking it to your lift. It’s much easier to understand and coordinate and will save you from over-analysis-paralysis during you main lifts!
Key Points
Bending the bar keeps the band tight and shoulders glued to the floor
Breathing & bracing keeps the lower back flat on the floor
Breath & brace, then move the legs.
What Next?
The Deadlift is a powerhouse movement and when performed correctly is a masterpiece to watch but when butchered can be a real eye-sore.
It’s not rocket science
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I’ve told you WHAT to do
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So keep it sexy and leave the ego at the door.
~ Coach James