The Dead: 3 Rules For A Monster Back

The deadlift is without a doubt one of the top three movements that any barbell warrior must be comfortable with. The movement lives up to it's name: done with any amount of intensity, the deadlift induces visions of death and dying. It sounds grim, but this is actually where the value of the movement comes from. Your body grows muscle tissue as a response to some systemic stress; when the 'systems' responsible for muscular contraction are taxed, your body adapts. It stands to reason that the greater the stress placed on these systems, the greater the adaptation. We know by now that heavy, multi-joint movements are superior at causing this response. Well, the 'deadliness' of a deadlift comes from the great amount of stress it places on the body. The bar is held in the hands, causing tension in the forearms, biceps, triceps and deltoids. Posture must be maintain, which is a result of contraction in the rhomboids, lats, spinal erectors, and abdominal muscles. The weight must be moved forcefully off the ground, an action initiated by the glutes, hamstrings, and quadriceps. Virtually every muscle in the body must strain with maximal effort to efficiently and safely pull off this maneuver. The benefit of deadlifts includes, but is not limited to, improved core strength, explosive hip drive, a strong upper body, an even stronger lower body, a thicker back, better functional strength, and ball size.

This is Bennie Magnusson with the all-time deadlift record..... and he did it without a deadlift suit. Insane.


Let's begin with a basic deadlift from the floor. This results in every bit of strength and mass development in other variations, but will also set you up for success if you ever decide to compete in powerlifting or strongman. Proper deadlift form is based solely around three points: Keep your back straight, keep your weight back, and keep your pull smooth. Many coaches get lost in the small stuff by addressing exact foot placement and making sure you drop your ass down before pulling. From examining every great puller in the world, I can tell you that these specifics will vary person to person and depend entirely on you as a lifter. Proper deadlift form will be the safest, most efficient way to complete the lift in a manner that benefits you as a lifter.

Get your feet set in front of the bar, not too wide, not too narrow. Take your grip. A good deadlift grip will be inside the rings; the closer the grip, the better your leverages. I also recommend learning the hook grip, which is a way of maintaining a double-overhand deadlift grip with a heavy load. It's painful, but safer than the mixed grip. Using the mixed grip when pulling has been said to cause bicep problems and posture issues. Using straps is my second choice. This brings us to item number 1.
1.) Keep your back straight - With your feet set and hands dug into the bar, roll the bar back over the middle of your foot. From here, look straight ahead, tighten your back as hard as you can, and pull your shins against the bar. Your weight should be on your heels with a great amount of tension built up in your legs and hips. Most importantly, your back should be flat and rigid. I cannot emphasize enough the importance of good posture in a strong pull. It improves efficiency, which improves results, and prevents injury. Deadlift injuries are not pretty. Avoid them at all costs.

Hip placement will vary from person to person. It is not mandatory to proper deadlift form to have your butt low, as in the bottom of a squat. Guys with strong thighs will do this, but champion pullers typically have their hips higher. Don't sweat the small stuff. Keep your posture solid and the rest will follow.

2.) Keep your weight back - This is a point that maximizes leverage and keeps unnecessary strain off of your lower back. The act of pulling your shins into the bar and tightening your posture simultaneously should leave your shoulders directly over the bar and your hips behind you. Leaning back slightly ensures that the bar stays close to your body: when it drifts out in front of you, your back is likely to round forward like an angry cat, or a dog pooping. This will lead to problems. No bueno.

3.) keep your pull smooth - This speaks to how efficiently you are coordinating all of the 'deadlift muscles'. If you have done the previous two correctly, the bar should break evenly off of the floor. If not, then the bar is probably out in front of you, away from your shins, and your back is rounded as you twitch and jerk to lock the weight out. A rake is your spine. Put it on the ground and step on it. Notice how the rake stays straight as it stands up. This should be you. Now think of a cobra uncoiling out of a wicker basket. With out proper deadlift form, or by ignoring the previous cues, this might also be you. Every time your back rounds forward, think of a cobra, then imagine your disks exploding out of your vertebrae behind you. Don't be a snake, be the rake.

Notice how every bit of info on proper deadlift form involved the setup. Many people struggle with the lockout as they fatigue, but a successful lockout with a maximal load will depend on how solid your setup was. As the bar travels up your shins and past your knees, your hands tearing against the bar and back straining to maintain posture, simply pull your shoulders back and hips forward. The lift should be over once it is past your knees. If you struggle at this point, reevaluate your setup and practice shooting your hips out at the top. Think hips out, not bar up.


Now that you are an expert deadlifter, exploring other variations should be easy money. The benefit of deadlifts done conventionally will vary slightly from the benefit of deadlifts done stiff legged or from an elevated position. The same three points should always take precedence. Rack pulls are a great way to improve strength and mass by virtue of sheer overload. Just set the bar at or right below knee level and be sure to reset on every rep. Romanian deadlifts are a great accessory exercise to shift the focus to your hamstrings and lower back. Keep your back arched tight, keep a slight but consistent bend in your knees, and track the bar close to your body as you push your butt behind you. Reverse directions when you can't bend down any further without rounding your back or bending your knees. The lighter weights will also give a good opportunity to work on your deadlift grip via the hook grip.

Pick a movement and stick to it. Heavy floor and rack pulls should be done no more than once per week (less often if possible) for one to two all out sets. Romanian and stiff legged pulls can be done with a bit more volume. Whatever you choose, stick to it for at least 3 months.