Perfect Ways to Improve Your Deadlift, Fast!

Pull Better, Pull Heavier, and Pull Safer

1. Perform the "Shin Box" Before Lifting

Many of us spend an inordinate amount of time sitting in front of a computer all day, and as a result we end up with the movement quality of a sloth and our hips require a crowbar to unglue them. Perform this simple "flow-type" drill prior to your next deadlift session. It covers many bases, including working both hip internal/external rotation, improving hip flexor length, and glute activation.

If you struggle with the drill, you can make it easier by supporting your weight with your hands behind you throughout the set. As you gain more proficiency, however, the goal would be to do this drill without your hands.

2. Take Your Shoes Off

Deadlifting barefoot or in socks alleviates an anterior weight shift, helps to shift your weight back, and better engages the posterior chain (glutes/hamstrings). More importantly, it gets you closer to the floor, which equates to a shorter distance to lockout. If you train at a gym that doesn't allow you to take your shoes off, it's lame and you should consider finding a new gym. Shy of that, look into purchasing a flatter shoe like Chuck Taylors.

3. Focus on an Active Foot

When doing deadlifts barefoot, it's a good idea to adopt the concept of active foot vs. passive foot. It was initially devised for squats, but it carries over very well to the deadlift, too.

A common mistake people make with their initial setup is losing the arch in their foot so that it flattens out and collapses, resulting in a disadvantageous position. The easy fix is telling someone to wear orthotics (and, true, some people require them). However, orthotics are often a lazy fix that doesn't address the actual problem.

Adopt an active foot instead. You'll learn to get even weight distribution amongst three contact points of the foot – underneath the big toe and little toe, as well as the heel. Additionally, you'll "layer" the three points of contact with another popular cue, which is to corkscrew your feet into the ground as if trying to rip the floor apart. This helps to improve external rotation torque in the hips, drastically improving hip/low back stability.

4. Make a Heel Print in the Floor

The deadlift is just as much a pushing exercise as it is a pulling exercise. You need to think about pushing the barbell away from the floor by putting as much force into the ground as possible. A common cue is "try to make a heel print in the floor," and it works like magic. Not, like, you know, Gandalf defeating the Eye of Saruman magic, but more so like, "Holy shit, I just lifted 20 more pounds than usual" magic. This will be a little trickier for those who pull sumo style compared to those who pull conventional, but it's still a good idea for both.

5. Assume the Power Position

A common mistake many conventional or trap bar deadlifters make is setting up with their feet too wide. This has a couple of deleterious effects. If the feet are too wide, then the knees have nowhere to go but in. This isn't a good position to deadlift from. If the knees are in valgus, then active foot can't be attained.

Setting up too wide also has a cascade effect on hand positioning (too wide) and back positioning (too rounded). To fix this, imagine jumping as high as you can. Where would your feet start from? That's the power position.

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