The Deadlift: can you Coach it to Everyone?

The Deadlift: Can you Coach it to Everyone? 

By Andrew Richardson (BSc Honors), Owner of Richardson’s Strength and Conditioning, Head Coach of the Teesside Barbarians and Level 2 IPF Powerlifting Coach and current MSc Sport and Exercise Student. 

It may seem like an obvious answer however, most trainers, coaches and PT’s struggle to coach the deadlift (and variations of the deadlift). They just see it as another exercise, not a complex movement. In turn which has so many factors, play a key role ensuring it is performed correctly and safely for any individual. A lot of the times the information they have read leads trainers to be misinformed. From this article I will help to eliminate any misinformation and doubt. Then to help those through some deadlifting tips. As a forewarning, this is how I was taught and how I have learned to teach the deadlift (in all its variations). By all means please try them out but be open to other coach’s interpretations and methods of teaching.

The article was made based off my lecture noes to Undergraduates at Teesside University (2017). Lectured notes tailored to students whom are new to coaching and fitness. 

Let’s get into it!

Deadlift? What is it? 

The deadlift is one of the best exercises in building posterior strength and helps most day to day activities. It has been used by most sports teams as a means to building hamstring, quad, glute, hip, core and back strength (also, hypertrophy and endurance components). As a well known compound exercise (as it uses nearly all the muscles in the body at any given time), this recruitment of muscles and tendons covers the hip, knee and ankle joints. The deadlift, as some of you may know plays a key role in the triple extension development (and coaching of it). The deadlift can also be used in a rehabilitation setting, it can be scaled down to Romanian deadlifts (RDL's) to increase hamstring flexibility and or protect the anterior cruciate ligament during its rehabilitation pathway by putting less weight on the knee/ligament. 

Before we get into the types of deadlifting lets look at hand position and grip for the deadlift; 

Gripping the Bar

There are a few variations to grip the bar, these include; 

• Double Overhand 
• Hook Grip
• Under Over Grip (mixed grip)

Hook grip is commonly used by weightlifters for the snatch and the clean and jerk. Double overhand is used more for a training one's grip when compared to the other two. Mixed grip is the preferred method for most gym goers as it prevents the bar rolling in one's hands helping an individual lift the most weight.

However with incorrect form and poor prehab training, one's bicep can tear. To prevent a bicep tear the best protocol is; 

• Eccentric work for the bicep 
• Upper back and shoulder work (to place less workload on the bicep). As likely when someone does tear the bicep its not the biceps fault for tearing its somewhere else not doing its job (a dysfunction of a specific area due to an imbalance). 
• Stronger grip
• Don't overload the bicep too often with heavy work 
• If using mixed grip train it from light weight and work up don't just do it for heavy sets
• Don't try and pull the bar with your arms when deadlifting. Just grip the bar (think of your hands as hooks and arms as fishing lines). 

Imaged Credit: NerdFitness. https://www.nerdfitness.com/blog/strength-training-101-the-deadlift/ 

To help with grip one can; 

• Use Chalk 
• Use Straps 
• Or do specific grip training

For those training for a bodybuilding or an aesthetic purpose, I would suggest using a double overhand grip to keep symmetry for the biceps and more so for the traps. This would remove any chance of one side becoming imbalanced down the line.

Conventional and Sumo Deadlift

There are many variations of deadlifts (some I have just touched upon) one can do for different results. The most common two people will see are; 

1. Conventional Deadlift (or known as the traditional deadlift). 

Conventional Deadlift

2. Sumo Deadlift 

Sumo Deadlift performed by Ed Coan. Image Credit: http://www.ishof.net/bio-edward 

Comparison between the Two

Both have two different stances and grip positions as shown below by Johnny Candito of Candito HQ;

Conventional on the left and Sumo deadlift on the right. Both using a mixed grip. Image Credit: http://www.forum.body-test.cz/cs/tema/1226-sumo-deadlift-ci-conventional-deadlift/ 

From the side this is what they would look like; 

Image showing Conventional start position on the left, then Sumo start position on the right. Image credit goes to Powerlifting to Win website. http://www.powerliftingtowin.com/powerlifting-technique-deadlift-form/ 

Note: this is an example of how a start position should look like, yes there will be some variation around this for some lifters so don't get too bogged down if a client cannot maintain this "perfect/preferred" start position. They may not be able to maintain the above example start positions due to injury, mobility or leg/arm/torso length.

E.g. One of the pictures below show a wider stance conventional with infamous strongman Brian Shaw demonstrating

Image Credit BarBend. https://barbend.com/brian-shaw-world-deadlift-championships/ 

The other shows a wider stance sumo being compared to a semi sumo stance. The pic of Ed Coan deadlifting (back up the page) is what is known as a Semi Sumo (halfway between sumo and conventional).

Image Credit Powerlifitng To Win. http://www.powerliftingtowin.com/powerlifting-technique-how-to-deadlift/ 

Again, wider does not mean better even if it means a shorter range of motion (ROM). 

Muscle Activation Comparison between Conventional and Sumo Deadlift 

As we already know the deadlift (in either conventional or sumo) will be using the same muscles (some more than others). Looking at the images below provided by Strength Training Anatomy Book which shows the muscles used during the deadlift; 

Conventional Deadlift Anatomy 

Imaged Credit: https://fitness.stackexchange.com/questions/7437/what-muscles-are-deadlifts-meant-to-target 

Rear view of the Conventional Deadlift Anatomy 

Image Credit: https://uk.pinterest.com/pin/26529085283215320/ 

Rear View of a Romanian Deadlift (RDL) Anatomy 

Image Credit: https://uk.pinterest.com/pin/337558934550307860/ 

A Study in 2002 by Escamilla, Franciso, Kayes, Speer and Moorman investigated "An Electromyographic analysis of sumo and conventional style deadlifts". The reasearchers mentioned used electromyograhy (EMG), to record the muscles fire rate (across 16 different sites). Data showed the following;

Data Image, credit to https://barbend.com/sumo-versus-conventional-deadlift/ for putting it together. 

From this we can show the 4 areas that had significant differences in EMG muscle activity. Vastus Medialis (part of the quadriceps used for extending the knee) and lateralis (is the largest and most powerful muscle within the quadriceps. Its role is extending the knee joint and move forward). These are activated higher in the sumo deadlift. As this makes sense as the sumo recruits more legs (especially quadriceps).

Looking at the next data sets, the Tibial anterior (acts to dorsi flex and is located 2/3 of the outside of the tibia/shin) and gastrocenemius (calf muscle) are different between each deadlift. The Conventional deadlift having to use more hamstrings would recruit the gastrocenemius more than the sumo as the hamstring muscles feed into the calf. Regarding the tibial anterior this would depend on the stance of each of the sumo/conventional pullers. If they had a wider stance or closer stance variation of the sumo or conventional this will affect this particular area more. In turn will affect all the other muscle sites more.

Simple example, feet pointed straight when performing any leg most of the power is going to come from the quadriceps. However, if the toes are pointed out slightly (imagine a clock face standing facing at 12, left foot points at 11 and right foot points at 1). This will recruit more hamstring, glute and hip muscles into the movement.

*Note* this does not mean if you don't have your feet turned out your hamstrings/glutes/hips wont be used in deadlifts. Not all at, what I mean is they will be taking more of the load that originally.
As a simple rule wide stance in anything will use more glutes, hips and hamstrings compared to a narrow stance. Narrow stance will use more quadriceps. Now, I am aware there are some studies out there that would disagree but this is wide and narrow stance based on an individuals biomechanics. My wide stance maybe someones narrow stance and vice versa. 

Now to quickly look at some variations of the sumo and conventional deadlift before we go into assessing a client and getting them to deadlift with appropriate coaching cues. 

Other Deadlift Variations 

Trap Bar Deadlifts: Great for all sports requiring leg drive without loading the spine and a fantastic exercise to introduce someone to deadlifting. Below is the trap bar deadlift being performed with some chains attached to it for added resistance. 

Image Credit: http://www.stackhealthy.com/dont-let-the-deadlift-trap-you/ 

Block Deadlift (or block pulls): These can be done with most deadlift variations. Idea is one can overload a portion of the movement (strength curve). Shown below is a conventional and sumo block pull. 

Image Credit: https://ericcressey.com/block-pulls-improve-your-deadlift

Image Credit: http://deansomerset.com/re-thinking-the-deadlift-from-the-floor/ 

Rack Pull (or partial deadlift): This is the smallest range of motion one can train the deadlift and is specifically for lower and upper back strength. Rack pulls are great if you have a weak back and bonus of this movement is. one can really go heavy on it. 

Image Credit: https://www.bodybuilding.com/fun/randy51.htm 

Deficit Deadlift: This is increasing the ROM of the movement to help with leg drive and moblity issues. Examples below show conventional and sumo deficit deadlifts. 

Image Credit: https://www.t-nation.com/training/squat-deadlift-variations 

Image Credit: https://www.youtube.com/watch?v=J4Byj2dJxNI 

Romanian Deadlift (RDL): Or known as the hip hinge. This is a great teaching tool and hip/hamstring/glute developer. Has great application for both weightlifting and powerlifting. Also excellent for hamstring rehab. 

Image Credit: http://robertsontrainingsystems.com/blog/how-to-rdl/ 

Snatch Grip Deadlift: Used by weightlifters to help increase total back strength for the snatch movement. Powerlifters use this as well as a variation of the deadlift to strengthen the upper baclk especially. 

Image Credit: https://www.t-nation.com/workouts/snatch-grip-deadlift 

Clean Deadlift: Used by weightlifters as the style of deadlift is different than normal gym goers/powerlifters. Shoulders over the bar weight on forefoot which is the opposite of the normal deadlift. This can only be performed in a conventional deadlift style not sumo. 

Image Credit: https://www.t-nation.com/training/fine-tuning-the-clean 

Banded Deadlifts: Can be used for sumo or conventional (as shown), this is a great tool for teaching those who struggle to maintain lat tightness. 

Image Credit: https://www.dellanave.com/four-ways-band-deadlift/ 

Chain Deadlifts: This is just doing deadlifts with chains added to them. Form of accommodated resistance training. Can be done with any deadlift variation 

Image Credit: https://www.bodybuilding.com/exercises/detail/view/name/deadlift-with-chains 

Band Resisted Deadlifts: These are another form of accommodated resistance training. Can be set up using a platform, squat rack or dumbbells. Great for overloading the top part of the deadlift. 

Image Credit: https://forum.bodybuilding.com/showthread.php?t=152682923 

Reverse Banded Deadlifts: Known as the Future Method to some as it allows people to lift more than they actually can so it prepares them for "the future" to lift these kinds of weights. Nice way to really overload the CNS and gain some confidence lifting really heavy weights. 

Image Credit: https://www.youtube.com/watch?v=zfChZhxDI8Y 

Hover Deadlifts: This where someone starts the deadlift and just pulls the bar off the floor and holds it (so they are basically hovering) for a period of time. Then they complete the pull after that. 

Image Credit: http://newsfeed.techknowd.com/2016/04/great-deadlift-variation-from-repost.html 

Paused Deadlifts: This used to help improve a sticking point, so a lifter finds they slow down towards the lockout they would do pauses just before it (at the knee or above the knee). This is to increase speed and strength through this point so the lockout becomes easier. Not always a sticking point requires doing a lot of pause work sometimes upping the speed at a point before it will break this sticking point. 

Image Credit: http://www.powerrackstrength.com/paused-deadlifts/ 

Suitcase Deadlifts: Or known as single arm deadlifts.. Great way to build up strength for the core and help remove any imbalances. 

Image Credit: https://abdallaalhosany.com/2015/06/21/deadlifts-variations/ 

Axel Deadlifts : This is just doing deadlifts with a thicker bar. If you don't have a deadlift axel bar one can use fat grips instead. 

Image Credit: https://www.youtube.com/watch?v=vdw8CXrE_3E 

Single Leg Deadlift (Known as Single leg RDL): Last but not least is the SLDL or single leg deadlift. Great for removing imbalances and developing single leg strength for the hamstrings and hips/glutes. Also good for rehab from hamstring injury and pelvic control for stability. 

The SLDL is a hip extensor exercise. Below is a table created by Stuart Yule from the UKSCA. This is showing the muscles used in the SLDL and what the muscles actions are. 

MUSCLES	ACTION
Erector spinae	Keeps spine locked in a neutral position throughout exercise
Gluteus maximus	Extends hip
Hamstrings (bicep femoris, semitendinosus, semimembranosus	Extends hip

Abdominal muscles will be activated during the SLDL, to aid in the stabilisation of the spinal

column

Image Credit: https://www.johnsonfit.com/blog/single-leg-romanian-dead-lift-right-way

These are a few examples of deadlifts but one can do a few combinations of the above to make progress. Now how to assess someone for deadlifting. 

Initial Assessment 

When a client or athlete wants to be coached how to perform a deadlift you should be already making some form of a mental assessment as you are talking to them. This is looking at the following; 

• Look at the individuals arm length
• Look at the individuals leg length

Reason for this so you can work out what style of deadlift would be best suited to them for training, strength development, mobility and sporting demands. Depending on the client this will change the variation of deadlift you will choose. Here are some examples that will hopefully cover all scenarios; 

From the paper "Hales, M., 2010. Improving the deadlift: Understanding biomechanical constraints and physiological adaptations to resistance exercise." This was a nice paper which looked at accommodating different lifters leverages based on their builds. Table below illustrates this;

Lifting Strategies Determinants
Segment Combinations	Conventional	Sumo
Elongated torso/short arms		X
Elongated torso/elongated arms	X
Short torso/short arms		X
Short torso/elongated arms	X
Average torso/short arms		X
Average torso/elongated arms	X
Short torso/average arms	X	X
Elongated torso/average arms	X	X

On a related note, if I had a client and I was trying to teach the deadlift to them but they got into their heads they deadlifts are bad this is what I would do; 

• Renamed all deadlift known exercises this was so his client wouldn’t be put off doing them
• Started the client doing dumbbell squats then progressed to using a trap bar (same movement pattern but getting closer to the deadlift.
• Introduced rack pulls and single leg Romanian deadlifts (getting even closer to the deadlift movement pattern).
• At this stage the client had no idea that he was doing these variation of the exercise he feared so much.
• After these exercises the client was subjected to block deadlifts (or as they called them block pulls). Heavy kettle bell swing where also implemented into this training programme too. 
• Then gradually the block height was reduced until one day they did these "block pulls" form the floor (off a couple of mats).

His fear was just an illusion, he became ridiculously strong and when his coach told him what he was really doing, initially he was annoyed but saw the reasoning behind it and is still doing

deadlifts to this day. Don’t let yourself or anyone you know or even coach become afraid of an

exercise. Conquer your fears and you become an even better athlete.

(cant recall where I learned about this but, was back in 2013 when I was first told about coaching deadlifts to other people). 

Deadlift Coaching Cues

Main coaching points for the deadlift (a lot of these cues can be applied to variations of the deadift);

• Feet at bar (1-2 inch gap)
• Lats tight (put your hands into coat pocket or imagine you are crushing a packet of crisps with your arms)
• Brace abs (not hold your breath) 
• Chest through (not chest up and arching your back) 
• Back straight (neutral spine) 
• 1…2..Push through the heels and Pull through the hips 
• Reset every rep and repeat. 

If someone cannot do a deadlift off the floor (for whatever reason) then these are suitable substitutes (in no particular order);

• High Block Deadlifts 
• Trap Bar Deadlifts
• Rack Pulls 
• Kettlebell Swings
• Banded RDLs
• Glute Bridges (both legs)
• Hamstring Curls 
• RDL with dumbbells

Once mastered the deadlift off the floor, then the following exercises are suitable to use as progressions (in no particular order);

• Snatch Grip Deadlifts
• Glute Bridges (single leg/weighted with both)
• Power Cleans
• Power Snatches
• Romanian Deadlifts barbell 
• Deficit Deadlifts
• High pulls
• Single leg RDL
• Suitcase Deadlifts 
• Good mornings 

Faults when performing the Deadlift (or variation)

These are things you may see clients do which will affect their technical proficiency in this exercise; 

• Not locking out the knees
• Rounded upper back (looking like a scared cat) 
• No lat engagement
• Lower back rounded 
• Hitching the weight up
• Using one’s arms to lift the weight
• Knees too far forward over the bar 
• Shoulders over the bar not behind them

Final Considerations regarding Deadlifts 

Try and view the deadlift as a crane as demonstrated by the graph below. To some this will make the whole process easier to understand and apply. 

Image Credit: http://startingstrength.com/training/why-you-should-use-your-back-as-a-crane 

Now go out and pull some deadlift PB's and make progress with the information laid out above. 

Image Credit: http://smartlifting.org/2014/08/stacco-da-terra-e-squilibri-posturali/ 

Thank you for taking the time to read this. 

Kind regards

Andrew          

Reference List

1. Hales, M., 2010. Improving the deadlift: Understanding biomechanical constraints and physiological adaptations to resistance exercise. Strength & Conditioning Journal, 32(4), pp.44-51. 

2. Delavier, F., 2005. Strength training anatomy. 

3. Escamilla, R.F., Francisco, A.C., Kayes, A.V., Speer, K.P. and Moorman, C.T., 2002. An electromyographic analysis of sumo and conventional style deadlifts. Medicine and science in sports and exercise, 34(4), pp.682-688.

Images

Andrew Richardson, Founder of Strength is Never a Weakness Blog

I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University. 

Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019. 

I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.  

My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.

My most recent publications: 

https://www.sciencedirect.com/science/article/pii/S1752928X19300216

https://www.sciencedirect.com/science/article/abs/pii/S1752928X19301076 

My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning. 

Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering. 

I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness. 

I had my own business for providing training plans for teams and athletes. 

I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships, 

in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge. 

Contact details below; 

Facebook: Andrew Richardson (search for)

Facebook Page: @StrengthisNeveraWeakness

Twitter: @arichie17 

Instagram: @arichiepowerlifting

Snapchat: @andypowerlifter 

Email: a.s.richardson@tees.ac.uk

Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278 

Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7