T Nation

Spreading the Floor


#1

Bit of a duh question but I can't seem to grasp spreading the floor when deadlifting. Any mental cues for it?


#2

Squeeze your glutes, twist out from your hip down to your foot.


#3

In my opinion, this mostly applies to sumo. In conventional, the cue "drive your heels to through the floor" works well to initiate with more of a push than a pull. I think "spread the floor" is the sumo equivalent. After getting the slack out of the bar, I envision trying to rip my deadlift platform in half; in other words, I am focused on knee extension more than "lifting" the bar.


#4

^This

I imagine doing a knee extension more than spreading the floor, idk why it just mentally clicks better for me


#5

Pushing my feet away from each other with the pressure on the outsides of my feet; coupled with pushing my knees out and keeping my shins vertical.


#6

Thanks a lot for the answers, I'll give them a try next session!


#7

For conventional deadlifting, I prefer the cue "screw your feet into the floor". This helps me maintain a tripod foot, keeps my knees from getting in the way, and recruits my hips more so I use less back.