Deadlifts (Tuggin)

The Deadlift
This lift is the true test of strength. You have to take a bar with weight on it from a dead stop and lift it. All other lifts have whats called the stretch reflex reaction. For example when you bring the bar to your chest for the bench press the muscle stretches and as you begin to press that energy stored in the muscle helps reverse the bar. So with the deadlift you pull with no concentric phase before the lift. The deadlift is one of the most functional lifts you can do. Its picking something up. How much more functional can you get. However most stay away from this lift because of the risk to reward ratio.

Technique 
For foot placement...try to do a vertical jump. Now how far apart you set your feet for your vertical jump is about how far your foot placement should be. This usually is + or - shoulder width by a few inches. Now look down and cut your foot in half with the bar (not literally but you get what I am saying). Next reach down with an over/under grip and grab the bar with your ass in the air. Your grip should be just outside your legs. Next drop your ass down and pull your chest up. This is the start position. From here drive through your heels and pull backwards. This will cause you to stand up and complete the lift.



in the video you will see this technique performed.

A few notes on the deadlift
-the lower back must be set (tight) this is why you pull your chest up
-the upper back may round slightly at heavier weight, this is o.k. but the lower back should still be tight
-take a breath and hold it before the lift-keeps you tight
-If you lift around 500lbs its a good idea to pull slack out of the bar before you lift. simply before you drive the heels pull on the bar.




-keep your hips down at the beginning of the lift. If your hips fly up you will lift with all your lower back which could cause injury
example

Here is a perfect deadlift

Made 1000lbs look easy. Notice how he keeps his hips high until its time to lift. Then he gets the lower back fixed and the chest up and pulls backward.



















Sumo for the T-Rex arms
If you have little t-rex arms or a long torso you may benefit from the sumo deadlift. Lower back positioning is the same. The feet are wide with the toes slightly out. The bar should be almost touching the shin to start. Grab the bar between your legs and push your hips high. Now drop your ass and get your chest up and pull backwards.

Here is Jeremy Frey with perfect sumo form.

Should I deadlift?
If you are in athletics and healthy yes. If you want to become stronger and get the benefits of having a stronger posterior chain yes. You shouldn't if you have disc problems or other chronic back problems. Also as a beginner with this lift do not bite off more than you can chew. Start with 4-6 sets of 3 with a moderate weight. Keep it moderate for a few weeks and slowly build the weight up. Avoid huge jumps in weight. Also strengthen your lower back and hamstrings through good mornings, glute ham raise, 45 degree back raises, and leg curls. Also get strong abs and obliques through planks, side bends, and plate twists. As you get stronger you can play around with heavy singles (1 single rep at 90% of your perceived 1 rep max).

happy tuggin!