Conventional Deadlift – Part Dos
In the first article we went over different key points on how to bring up your deadlift. In this section we’ll see what we can do about more technical issues and training with the conjugate method. This is where the fun stuff begins!
- Foot Position
This is an often misunderstood part of the deadlift. I’ll cover 3 different stances/foot positions and highlight benefits for each one. Remember that with each stance you need to have your toes pointed slightly outward! Also, do all 3 stances in your training to make sure you’re strong no matter what. In all examples below, make sure to keep the bar close to your shins. If you have scrapes on your legs then you’re doing it right.
One of the benefits about this stance is that you shorten the range of motion by a couple inches, IF you keep your hands close. Most of the time I will see people doing this and their hands are wider than necessary. Not only does this negate the ROM you gained by going a little wider, it will hamper your ability to hold onto the bar. So, keep your hands about a thumb length away from the smooth part of the bar, and pull like crazy.
Close stance (about 6-12 inches apart)
This, for me, is the best way to pull. Your range of motion is slightly longer than the shoulder width stance. You can keep your hands somewhat close, use your quads a lot more, and throw the hips really hard at the top. The key with this one is that you have already built up strong back and hips to lock out the weight. The quads will help you off the floor (if you’re doing this properly) and the back/traps will allow you to pull “backward” and throw the hips forward at lock it out.
In this stance your heels should be touching and your toes should be pointed outward. I’ve seen videos with Chuck Vogelpohl doing these and you can’t really argue with what he’s accomplished on the deadlift. You will HAVE to have a strong back to do these as your ROM is as long as you can make it. Make sure you push your knees out during the ascent, grip the bar hard, and pull the bar into your legs. You should feel this in the upper back as your lats, traps, and rhomboids are going to get a heck of a workout. Remember to flex your quads as hard as you can to help get the bar off the ground!
Accomodating resistance is next 🙂