Deadlift

The deadlift raises a barbell from the floor to standing by extending the hips and knees.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 405.} In the NSCA’s setup, the client squats down with the hips lower than the shoulders and takes a closed, overhand grip slightly wider than shoulder width, outside the knees.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 405.} The bar starts about 1 inch (3 cm) in front of the shins and over the balls of the feet.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 405.} If the load is too heavy for an overhand grip, the client switches to an alternated, or mixed, grip.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 405.}

Rippetoe and colleagues contrast the deadlift with the power clean: the deadlift moves a heavy weight a short distance slowly, while the clean moves a lighter weight farther and faster.^{2Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 66.}

In practice

• Set the back in a neutral or slightly arched position, with the shoulders over or slightly in front of the bar.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 405.} Keep the torso-to-floor angle constant so the hips don’t rise before the shoulders, and keep the bar close to the shins as it rises.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 405.}
• The IPTA recommends a vertical bar path initiated by hip drive rather than lower back extension, followed by a full stand without hyperextending the low back.^{3International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 301.}
• For the clean deadlift, the NSCA’s basics manual says to pull smoothly off the floor and keep the bar in contact with the legs throughout.^{4National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 51.}
• With a mixed grip, the IPTA advises alternating which hand is over and which is under to avoid muscle imbalances.^{3International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 301.}