The deadlift can be a difficult skill to master – it requires an individual to be able to maintain a neutral spine, whilst completing first a leg press and secondly a hinge at the hip. The deadlift is an excellent posterior chain exercise developing both strength and proprioception. To learn the deadlift can be a difficult task for some individuals, so if you’re having trouble with a client, follow these tips and tricks for correcting the deadlift and a perfect technique.
- If your client is tall it may take some time to build up to the flexibility required – start with sumo variations and, once the hinge and neutral spine are perfected, move into the conventional deadlift.
- Use boxes/ platforms to alter the height of the lift. I often use the power rack to raise the barbell higher off the floor. Once the client has mastered a set height, lower the barbell inch by inch until you reach the floor.
- Never allow a poor rep – when it comes to training all too often I see personal trainers allowing clients to get away with sloppy reps. This may be fine if you’re coming to the end of a set of bicep curls and you have a little swing to build up a little momentum. But it is never okay in compound lifts such as the deadlift. Beside the obvious injury risk, we’re trying to develop a skill. If you’re allowing even a single sloppy rep you’re effecting skill acquisition negatively.
- Take some time away from the deadlift. Sometimes it may be useful to change the exercise. I have found in the past that the Romanian deadlift is easier to teach to beginners, as it allows us to focus on one element of the lift (the hinge).
- Activation of the lats and rhomboids is always a good tip that I give to clients; simply using bands or bodyweight variations to achieve this helps develop the proprioception over time of engaging the posterior chain.
- Dowel rods are a favourite once the hinge has been mastered. Often you’ll find clients are able to hinge effectively but it goes to pot when they perform flexion or extension at the knee. Using a dowel rod to maintain the neutral spine through the first pull is a great technique to bring the hinge and leg press together
There you go – some simple tips for correcting the deadlift to help your client deadlift efficently.