The Deadlift setup and technique to build a bigger back
Today we will discuss the proper deadlift form and technique to build a bigger back.
I’m back with another blog post on the proper deadlift form. I hope you have read my previous blog post if you haven’t click here.
Talking about building a great back takes time, dedication and consistency. If you want a big, wide, thick back then you got to do deadlifts.
When I started going to the gym I wanted a big back but the exercises that I was told to do pull ups, lat pull downs, dumbbell rows, T-bar rows.
Sure I build a good back but it was never up to my standards, I thought some things were missing in my back workouts.
Also, I was working out with high reps & bit lower weights that gave me a wide back but it wasn’t that dense and thick and I was lagging in strength.
After searching all over the books and articles I found deadlifts as the main exercise to build a great back.
Because deadlift is a compound exercise that activates the whole posterior chain, it overloads the muscles which allow you to lift heavier weights.
You can witness that all powerlifters are jacked and have great back development as they periodically increase the intensity during deadlifts.
Not only powerlifters such as Jessi Norris, Pete Rubish, and many other powerlifters but bodybuilders such as Arnold Schwarzenegger, Ronnie Coleman, Franco Columbu great back because they deadlifted heavy.
There are two kinds of deadlift setups:
- Conventional deadlifts.
Let’s first talk about conventional deadlift setup:
Before we talk about any kind of deadlifts you need to know that deadlift is a push movement & not a pull movement, this means that you need to push the floor as you do on the leg press.
Conventional deadlift setup consists of you keeping your legs approximately shoulder width apart. This is a good thumb rule because when you bent down to get the bar, your shins should be about perpendicular to the ground. If the angle is lower than that then it will become difficult to get a tight setup.
Now the second step is to keep your upper body as upright as possible & slowly push your hips back till you feel a tight stretch in your hamstrings. When you feel that you bent at your knees till your hands reach to the bar.
You should remember to keep your back straight as possible. Your head position should be such that is comfortable to you but always stay upright for the lift.
After you are in the position you need to pull the slack out of the bar by just pushing the floor with your legs to the point where the bar just gets off the floor.
Why should you pull the slack out of the bar?
Because many lifters jerk the bar that causes them to lose control to the weights that destroy their form & causes them to round their upper and lower back. Their hips also shoot up too early which causes them to not able to use their hips and will make the lockout difficult.
By losing your form you put a lot of risk on your lower back which may set you off for days or even months.
After pulling the slack out of the bar push the floor hard & squeeze your glutes together & lock at the top.
Now to bring the bar down simply push your hips back & repeat the starting setup that I talked about.
To get the maximum from your setup you need to lift bare footed or shoes that have flat soles. Wearing those fancy running shoes will cause imbalance when you lift disturbing your setup.
Now Sumo deadlifts setup:
All the things that we talked about the conventional deadlift are almost same to sumo deadlift, except note the difference that you keep your legs wide apart but also follow the same thumb rule that when you sit down to get the bar your shins should be almost perpendicular to the ground.
Here you need a cue that you need to spread the floor while pulling the slack out of the bar and completing the lift.
Conventional deadlifts involve a few your glutes while the sumo deadlifts involve more of your glutes.
Also, sumo deadlifts decrease the amount of vertical bar travel while conventional deadlifts have more upward vertical travel.
Sumo deadlifts also develop your hip flexors that help you to build a big squat.
Also, notice that sumo and conventional deadlifts will not feel the same in terms of speed off the ground.
You will notice that conventional deadlifts are faster off the ground while slower at the lockouts while sumo deadlifts are slow off the ground and fast at the lockouts.
If you want overall back development and also want to develop your squat then you need to do both deadlifts.
Slowly increase the intensity of your lifts but keeping your form up to date. Ego lifting will only get you to the hospital so don’t get carried away by your gym bro of no pain no gain concept.
So firstly I recommend practice with light weights first and after building your muscle firing pattern ie muscle memory start increasing the weight on the on the bar keeping your form in check.
Whenever you feel your form is going out of the control, deload.
Reduce a bit of weight & again practice so that you remove any imbalances in your muscles & again I want to remind you to forget the slogan of no pain no gain or else you will end up in the hospital.
Here is the video of Dr. Layne Norton, who is a professional powerlifter and he will show you exactly about proper deadlift form and its other elements.
I personally follow his work.
How to deadlift by Dr. Layne Norton.
This was just the brief introduction to deadlifts.
When you get stronger in the deadlifts you will hit a plateau at that time I will give you exact techniques to overcome them.
This is it for this blog and if you like this post share it with your friends and family.
Comment, share and give your feedback and if you have any issues regarding your nutrition, workout, or anything else feel free to comment and I will surely help you overcome that problem.