I’m going to say something very unfashionable, but it’s the ONLY thing that has actually helped me with my deadlift as far as pulling with power, consistency, and staying injury free (so far…). To preface this, I just wanna say I garnered this lil ‘setup’ from the book “Becoming a Supple Leopard” by Kelly Starrett. Essentially he states that the placing of your feet is inconsequential when we consider that the utmost important thing is setting up for torsion off the floor by externally rotating our feet. That’s what really changed it for me, is torquing, or twisting the bar off the floor by pushing out extremely hard with the external rotation of my feet. I can’t say you’ll instantly pull more, but the premise of this entire set up is to elicit tons of stabilizer muscles including the huge ass (literally glutes) muscles we wield that hardly ever get utilized in heavy pulls because we’re always in a EFF YEAH GRIP IT ND RIP IT BEEAATCH kind of mind state. It’s really a conservative way to start the pull, but it’s helped me tons.
The second thing goes hand in hand, and I’ve found to be just as important. It’s just internally rotating your arms so that your mid-back is actually enabled for the pull. Very simple, but this elicits a huge chain of effects, like the activation of the scapula, along with a backwards pushing into your shins helping to keep the bar ever more closer as it comes up the legs.
TL;DR…> In conclusion, we must push out hard against the floor through external rotation of the feet and rotate our arms inward so that we ensure the bar will stay close to our body as it comes up, aswell as enabling our thoracic spine. This can be considered heebity boopity jeebity or whatever, but it’s pretty factual, even if it doesn’t work for you right away. It’s just kind of common sense; torque braces and stabilizes and makes for a sturdy and formidable stronghold. [/quote]
You had me until you said internally rotate the arms.
Internally rotating the arms is going to instantly put you in a weak upper back position causing large rounding of the back.[/quote]
It might be another set of words tbh. I didn’t quote anything on that except my memory. Do I still have you? IT’S SCIENCE HEE-HAW! If you’re about to pull the bar, your elbows would be turned so that they’re pointed directly back to the wall behind you, as opposed to being more towards the walls to your left and right. I know for a fact that’s supportive for thoracic extension, just fumbling with my lack of vocab. [/quote]
Ahh - that’s not internal rotation. Now what you’ve said there i’m jiving with.
Basically trying to bend the bar around you to engage your upper back.[/quote]
Holy crap this works well! I tried it tonight and I was way more upright, I could keep my shoulders behind the bar, I could keep my back flatter, and I was able to use more hip and leg drive as opposed to just using my back. It was awsome. I never thought such a tiny tweak could make such a big difference.