Deadlift technique

[paulsed1]

Well, I have made the decision to work with a trainer for a couple weeks to see how it goes.  I don't need one because I more than know what I am doing, but I am open to new ideas and experiences, you never know if you might learn something useful.

Anyway, the other day he had me doing deadlifts, an exercise I normally really like, with a slightly different technique.  At the top of the movemt, he wanted me to slightly squeeze, or move, my shoulder blades back in order to activate the midback/scapula.  He said he has seen Jay Cutler use this technique,  Maybe it is just me, but it seems kind of dangerous.  I actually tweaked my lower back that night too, don't know if it was because of that or not.  I have done deadlifts in the past by just standing straight up with a flat back and no extra arch or squeeze in the back, I thought that was bad for you.

Any thoughts on this kind of technique, anyone seen it before?  And yes, I know just because Cutler does it doesn't mean it is for everyone, so there is no need to have a fit about that!

[JasonH]

Pinching the shoulders together like that seems kind of pointless for deadlifts. It's a lower back exercise and it should remain that alone - not something to try and hit another muscle in a different way. If you enjoyed what you were doing before and felt it had benefits, then why change a good thing?

[Awesomo]

Pinching the shoulders together like that seems kind of pointless for deadlifts. It's a lower back exercise and it should remain that alone - not something to try and hit another muscle in a different way. If you enjoyed what you were doing before and felt it had benefits, then why change a good thing?

I disagree. Deadlifts destroy my entire back and that is why i like them.

[Emmortal]

Pinching the shoulders together like that seems kind of pointless for deadlifts. It's a lower back exercise and it should remain that alone - not something to try and hit another muscle in a different way. If you enjoyed what you were doing before and felt it had benefits, then why change a good thing?

Although I do agree that pinching the shoulder blades isn't necessary, I fundamentally disagree that deadlifts are a lower back exercise.

[callmetater]

i agree that deadlifts do more than lower back...imo, it hits a little bit of everything.

fire your trainer... all too often, i see trainers ill-advising and doing crap to clients that resort in premature injury and i dont understand why.  wouldnt a trainer want to keep a client healthy so they kept coming back to use them?  whats good for jay cutler isnt always good for someone else.

[foxboro]

i never sqeeze the upper back but was told the same thing a few weeks ago. i think its common for ppl to do, but not for me if i'm going heavy.

[jpm101]

DL's are a total back exercise, not to mention the glutes, abs, ham's and even shoulder girdle.  The squeeze is not that all uncommon. Though most will high shrug the traps at the top position. Which can add a potential of even  more upper back/trap involvement.

If anyone feels it too much in the lower back than your form is incorrect. Or you are one of those many who are just not suited for that exercise. Knee high starts can be much better for a lot of people, rather than lifting from the floor.

Might try an extra wide grip (collar to collar, if you can) for a whole different fell and stretch to the back, lat's and traps. Good luck.

[local hero]

i used to deadlift at the end of a back workout....... the form i always used was push your legs thru the floor, but ive always felt my lats working hard, i dont lift explosivly, more a controlled pull from bottom to top, u cant use as much weight as u would normaly, but not excessivley less... my top deadlift was 5 and a half a side, done this way it was 4 plates

[BigMenace]

DL's are a total back exercise, not to mention the glutes, abs, ham's and even shoulder girdle.  The squeeze is not that all uncommon. Though most will high shrug the traps at the top position. Which can add a potential of even  more upper back/trap involvement.

If anyone feels it too much in the lower back than your form is incorrect. Or you are one of those many who are just not suited for that exercise. Knee high starts can be much better for a lot of people, rather than lifting from the floor.

Might try an extra wide grip (collar to collar, if you can) for a whole different fell and stretch to the back, lat's and traps. Good luck.

I may try that.....how wide you space your feet on a grip like that.  I typically use sumo stance with an over/under grip.

[jpm101]

If you meant the wider grip: Regular foot stance for a collar to collar wide grip. And with the over hand , not the  over/under, grip. If you shrug from this position there is a totally  different pull on the traps and upper back, including the lat's.  Pretty much like a snatch grip, though some lifters keep the feet much closer together than with a regular pull.

If you meant about knee high starts: Again, a regular foot placement. Good Luck.

[BigMenace]

If you meant the wider grip: Regular foot stance for a collar to collar wide grip. And with the over hand , not the  over/under, grip. If you shrug from this position there is a totally  different pull on the traps and upper back, including the lat's.  Pretty much like a snatch grip, though some lifters keep the feet much closer together than with a regular pull.

If you meant about knee high starts: Again, a regular foot placement. Good Luck.

Ya I meant the wider grip.  Gonna try em out.  Thanks brotha.

[booze]

did he mean to accentuate the lock out at the top of the movement, WSM style?