Exercise Execution

Common to all prescribed exercises below (unless otherwise stated):

(straps recommended on high rep working sets if needed, plus when performing ‘deficit’ deadlifts, elevate feet approximately 2 – 3” in order to achieve a greater range of motion)

• drop butt down / bring hips back as far as possible, raise head and depress shoulders
• drive the ground away as well as the chest towards the ceiling, no rounding of lower back 

• if strength training (< 8 reps) come right to the top and attempt to bring arms behind torso

• if hypertrophy training (8+ reps), stop short of complete lockout at the top (shoulders should remain just in front of hips about 2 – 3” from a vertical position)

• don’t let body fall forward during the movement (keep chest up and knees behind toes throughout); concentrate on moving up and down predominantly by moving the hips back and forth

• reset quickly at the bottom, though avoid rest if training for hypertrophy

(2) Snatch-Grip Deficit Deadlifts

(lower back emphasis)

(elevate feet approximately 4 – 6” by standing on stacked weight plates or an alternative; ensure it’s a very stable surface)

• take an overhand-grip on the bar, as wide as possible

• ‘duck toe’ and let knees fall out on way down

• heels together, drop butt, lift up head and chest, then drive up from heels (donʼt let body fall forward)

• at the bottom each time, rest weight on the ground and ʻresetʼ

3. Wide / Sumo-Stance Deadlifts

(glute / ham emphasis)

• stand wide (approx. 6 to 8” outside of shoulder-width) with butt sticking out
• toes externally rotated to approx. 45º
• keep hips tucked in / forward
• drive heels both into the ground and towards each other throughout
• let knees simply fall outwards on the negative
• aim to keep the body upright (move straight up and down), do not bend forward and over
• stay over the top of the bar, don’t lean back