Mark Rippetoe says to keep the shins 1 inch from the bar when setting up the deadlift. Then you bend down only until your shins touch the bar, and make sure the bar does not move at all. The end result is high hips and more emphasis on the hamstrings than on the back. Years ago I had back pain, and used his form cues to deadlift safely for a decent amount of time.
However, the back pain would return now and then. I was recently watching Hafthor squat, and he kept his hips low. Most strongmen seem to when deadlifting. Yesterday I decided to keep my shins about 1 inch from the bar; then, when I bent into position I lowered my hips more than usual, which naturally pushes the bar forward somewhat. My back felt great and a lot of force was transferred to my glutes, which I don’t mind. The deadlift session went very well.
Of course, these are small nuances in the deadlift. But how do you deadlift? Do you follow Rippetoe’s advice? Do you keep your hips as high as possible, or do you keep them low?
I used to DL more like Rippetoe would describe: high hips and the same idea of shin/bar interaction. In Crossfit, they teach it like the other method you describe: hips lower and more emphasis on the legs. I was wondering if this is because in olympic lifts you start with your hips way low and keep your chest up. That said, I do notice that I haven’t had any back pain using this method.
I felt much stronger with lower hips. More work is done by the glutes with this method. I never felt the glutes doing deadlifts before, so it seems like this form cue results in better muscle activation.
Hafthor starts low, but his hips are pretty high when the bar breaks the floor.
I had back pain when deadlifting for years, too. Last year, I ran a program that had all kinds of slow negatives, pauses when lifting and lowering, and my back pain just…disappeared. My mobility improved, too.
Even so, I’m still proud to hold the title of world’s worst deadlifter… I mostly use RDLs these days.
I do think this must be why. I deadlift traditionally, and if I try to clean from the floor it is so awkward and I’m better at hang cleans for that reason.
IMO, most people have poorer leverage off the floor with their hips low. And the deadlift ends when your legs, back, and arms are straight regardless of how slow you are moving the bar at the top of the lift.
Olympic lifters are most concerned with what the bar speed is when it reaches the same height as the top of the deadlift. He is pulling much less weight off the floor for a clean than he can deadlift. Leverage off the ground is not nearly as important as the speed of the bar when it passes the bar height of a completed deadlift. He wants the bar to continue to move higher (from its speed) as he gets under the bar at his shoulders.
I have never have been around competing Olympic lifters in the gym. I have no idea. I just played around doing the lifts the best I could do, not having a coach. In fact, with my long legs, I did a split snatch.
My guess is that because they are catching the weight at the bottom of the clean and snatch with their butt nearly on the ground, the elevated heel helps with balance.
I think Ed Coan was asked about Brian Shaw deadlifting with low hips and he said it’s because Shaw has wide hips.
As a 5’11 and 1/2” man with medium sized bones, long legs, short torso, and long arms, I deadlift with high hips.
In strongman competitions and Olympic lifting, competitors are allowed to roll the weights on the floor before lifting. I don’t think they’re allowed to do that in powerlifting. Maybe that’s a factor in their setup?
In strongman competitions and Olympic lifting, competitors are allowed to roll the weights on the floor before lifting. I don’t think they’re allowed to do that in powerlifting. Maybe that’s a factor in their setup?
I believe that there are federations that allow rolling the barbell before lifting it in the deadlift. Maybe some don’t. You would need to know what the rules are in the federation that you compete.
I pull hook grip so it changes the mechanics a bit. More efficient pull, very little energy leakage, straight up and down. I also round my upper back and let my lats hang, it’s the only way I can feel them fully activated, also having short arms it puts me in a better starting position. I think of it like a fish hook.
I use a dynamic start to generate some stretch reflex, I sink down into the bar and load my quads and ass, my hips naturally rise up to where it wants to be. I used to pull from a high hip position because I have longer legs and was told to just pull high to not waste energy but I didn’t get any of the explosive power and pop from the legs.
I start about 2 inches away from shins if I’m pulling Conventional. Shins to the bar if it’s Sumo.
I’m anal about my deadlift lol, short arms and long legs. Not a good combo
I agree though. Phenomenal lifter. I love how he really keeps it simple and direct.
That recurring injury thing can be a real bitch too. I’ve known a few lifters that were really good but were limited by a couple injuries that just kept coming back.