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8 Ways to Improve Your Deadlift Technique, Advice From Orange County Personal Trainers

Ways to Improve Your Deadlift Technique With Orange County Personal Trainers

Deadlifts. You either love them or dread them. But one thing’s for sure—they’re essential for building serious strength. If you want to lift heavier and avoid injury, mastering the deadlift is non-negotiable. It’s not just about hoisting the barbell up; it’s about doing it right.


Let’s break down some key strategies and ways to improve your deadlift technique. You’ll lift more weight, feel better doing it, and reduce your chances of tweaking something in your back. Ready? Let’s dive in.


1. Breathe Like You Mean It

Breathing isn’t just an automatic response—it’s a technique. Proper breathing protects your spine. Picture this: your core is a soda can, sealed tight. It’s hard to crush, right? That’s the kind of pressure we’re aiming for. When you breathe deeply into your abdomen and brace, your core stabilizes. This keeps your spine neutral, especially at the trickiest part of the lift—when the bar’s coming off the ground.


Pro tip: Before you start your lift, take a deep breath into your belly, brace like you're inflating a balloon, and exhale slowly as you pull.


2. Tension is Everything: Take the Slack Out of the Bar

A big rookie mistake? Not setting up properly. Before you even lift, you need tension. There’s a slight gap between the bar and the plates when they rest on the floor—closing that gap (taking the slack out) preps your body for the pull. This way, when you start, you’re solid.


How: Grip the bar, roll it towards you until it’s almost touching your shins, and then lift gently until you hear that slight “click” of connection. Now you’re ready.


3. Engage Your Lats: Think Tight, Not Tense

Your lats aren’t the stars of the show, but they’re your secret weapon. Engaging them keeps your back flat and reduces stress on your spine. You want your shoulders pulled back and your chest proud, like you’re trying to slide your shoulder blades into your back pockets.


Imagine breaking the bar in half with your hands. Your elbows lock, and your armpits disappear—boom, lats engaged.


4. Screw Your Feet Into the Floor

Your legs are your base. If your feet aren’t locked in, your form breaks down. Rotating your hips outward—almost like you’re trying to "screw" your feet into the floor—engages your glutes and prevents misalignment. This is especially helpful if you feel any strain in your lower back.


Visualize spreading the floor beneath you. That tension? Hold onto it throughout the lift.


5. Push Your Hips Back, Not Up

One common mistake is letting your hips rise too soon. When this happens, your lower back ends up doing most of the work. Instead, focus on pushing your hips back, not up, as you start the lift. This keeps the weight in your legs and glutes, right where you want it.


Keep the bar as close to your body as possible and extend your hips as you finish the lift.


6. Mix It Up with Deadlift Variations

Deadlifts aren’t one-size-fits-all. Sometimes, adding variety can break through plateaus. Try tempo lifts, pauses, or controlled eccentrics (the lowering phase). These variations challenge different parts of the movement, ironing out any weak spots.


You can also add bands or chains to improve speed and lockout strength—perfect if you’re stuck at the top of the lift.


7. Don’t Skip the Accessory Work

Only doing deadlifts? You’re leaving gains on the table. Supporting exercises are just as crucial for improving your deadlift. Focus on strengthening your glutes, hamstrings, back, and grip to create a more balanced lift.


Add moves like barbell good mornings, hip thrusts, rows, and farmer’s carries to build the foundation you need.


8. Train with Purpose

Half-hearted lifts lead to half-hearted results. Show up with intention. Each lift is an opportunity to fine-tune your technique. Be present, warm up properly, and give it your all from start to finish.


If you’re going through the motions, you’re wasting energy. Make every set count.


Ready to Incorporate These Ways to Improve Your Deadlift Technique?


Improving your deadlift isn’t about luck—it’s about mastering the details. These techniques will help you lift heavier and more efficiently while staying injury-free. If you’re serious about taking your deadlift to the next level, get a coach or trainer to guide you. Having an expert's eye on your form can make all the difference.


Take these tips to the gym, experiment, and watch your numbers soar! What’s your next deadlift goal?

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