“Common Mistakes with Deadlift Set-up”
In the last couple of weeks, we have seen deadlifts come up in our WODs frequently enough. This is something that will continue. Don’t worry, there is an end game to this! We’re being prepared for new untold greatness.
While deadlift can be an intimidating lift, it is one of the best barbell movements to build outright strength. The lift itself is the pinnacle of “function”; pick something up and set it back down. An important part of moving with purpose through the deadlift is a proper set up. The list below was taken from a Crossfit Invictus blog and are some of the most common set up flaws when performing the deadlift. These are all things we have, and will continue, to cue in class at 306 before a WOD with deadlifts programmed in it.
Deadlift Set-Up Mistake #1- Bar too far from shins.
This mistake keeps you from your ideal pulling position and also puts your lower back at risk of injury. To fix it: once you are in your set position, roll the bar as close to your shins as you can without drawing blood, then lift.
Deadlift Set-Up Mistake #2 – Shoulders too far in front of the bar.
You’re missing out on the full recruitment of your posterior chain if you commit this mistake. Check your hip position – they may be a tad too high. Try sitting back onto your hamstrings and see if that puts you in a better position where the bar is under your armpits.
Deadlift Set-Up Mistake #3 – Shoulders too far behind the bar.
Most of the time when people commit this mistake, it is because they are setting up like they would for a clean, which requires a higher chest position and lower hips than the deadlift. To fix it: send your hips up and back until your shins are vertical and you are looking at the ground a couple feet in front of you.
Deadlift Set-Up Mistake #4 – Hips too high.
The level of the hips should be a little lower than that of the shoulders. If your hips, or even calves, are tight then this will be a hard position to achieve and should be a regular focus of your mobility plan, especially on deadlift day.
Deadlift Set-Up Mistake #5 – Hips too low.
If this is you, ask yourself if it’s just a matter of cueing or if your tight hamstrings are keeping you from elevating your hips so that your shins are vertical. If it’s just a cueing thing then each time you set up for a deadlift, cue your shins to vertical. If it’s your hamstrings, attack them with vigor always (and especially on deadlift day).
So you see, there’s no need to fear the deadlift!
Keep these things in mind as you go through the set up of your deadlift. They will keep you safe, allow you to move weight more efficiently and ultimately succeed in your workouts. Happy lifting!
