The deadlift is the simplest test of strength that exists. You throw some chalk on your hands and you see how much weight you can pick up off of the floor. Like the movement itself, the rules for the deadlift are relatively simple compared to the rules for the squat and the bench. Let’s break it down.
The Bar is Loaded! Deadlift Style
“All” you have to do is stand up with the weight. If it only it were so simple… In any case, as soon as you stand up, set your shoulders back and ensure your knees are locked out.
After lockout, Pause and Put Down The Weight
Once you get the weight down, return the bar to the floor while maintaining both hands on the bar. You have to make some attempt at not completely dropping the bar. You’re not required to do a slow eccentric and you don’t have to lower the bar down completely under control. Just make sure you keep both hands on the bar. If you don’t, you’ll lose the lift.
Return the bar to the floor with both hands
The Deadlift Set-up
The lack of rules regarding the Deadlift starting position are more important than the rules that do exist. We’ll start with grip. First, both hands have to be on the bar. Other than that, you can place your grip where ever you want so long as it is inside the collars. Secondly, you can take whatever stance suits you the most so long as your feet stay inside the plates. There are no rules regarding how close or how far apart your feet have to be. If you want, you can put your toes to the plates. If you want, your heels can touch. Most people either take a very wide sumo stance or a conventional stance which typically features the heels about a foot apart.
Sumo Stance Deadlift, Conventional Stance Deadlift
Reasons for Submission Rejection
Ready for the list of ways you can fail a deadlift? 1) Shoulders aren’t all the way back You don’t have to hyper extend your upper back and you don’t have to exaggerate shoving your chest up. You DO have to have the shoulders back in an anatomically normal position. Like I said, no exaggeration necessary. Just stand up nice and tall and you’ll be fine.
2) Failing to lock the knees out Your knees must be completely locked out. This is a silly way to lose a deadlift so remember to straighten those knees at the top. It is easy to do. You just have to remember to do it.
If you lose your footing, you won’t receive credit for the lift.
3) Dropping the bar If you drop the bar to the floor after the lockout.
Don’t drop the bar!
4) Hitching and Ramping Hitching and ramping are really the only somewhat complicated rules involved in the deadlift. Ramping the deadlift means that you support the bar with your thighs on the way to lockout. This is NOT ALLOWED
Ramping happens when the bar is supported by the thighs on the way up.
Hitching is never okay. Hitching is essentially ramping multiple times on the way to lockout. When the bar gets stuck, the lifter re-bends their knees, and then re-straightens them in order to nudge the bar up along the thigh. They keep repeating this process over and over until the bar is locked out
- Weightlifting Belt
- Weightlifting Straps
- Weightlifting Gloves or Chalk
- Must complete Rep using Free Weights No Machine Smith Or Otherwise
- You can place your grip where ever you want so long as it is inside the collars.
- You can take whatever stance suits you the most so long as your feet stay inside the plates
- As soon as you stand up, set your shoulders back and ensure your knees are locked out
- After lockout, Pause and Put Down The Weight
- Return the bar to the floor with both hands