A VISUAL GUIDE TO A SUCCESSFUL COMPETITION DEADLIFT
BY TIM HENRIQUESFEATURING MIKE EATON
PHOTOGRAPHY VADIM SNITKOVSKY
THE SETUP: The lifter takes their grip and straightens their legs
THE SETUP: The lifter quickly bends down
THE SETUP: The lifter drops into starting position: chest up, back slightly arched, bar next to shins
THE PULL: The lifter initiates the pull
THE PULL: The lifter keeps the bar close their body
THE PULL: The lifter leads with their upper body
THE PULL: The chin is held high particularly when the bar is around knee position
THE TRANSITION: The lifter begins to push the hips through
THE TRANSITION: The lifter works to extend their trunk
THE TRANSITION: The lifter continues to straighten
THE FINISH: The lifter pushes the hip through to avoid a hitch
THE FINISH: The lifter squeezes the glutes and sets the shoulders back
THE FINISH: The lifter locks out the lift, slightly tucks the chin, and waits for the Down command.
A COUPLE OF THINGS TO NOTE
This lifters uses the leg pump in the beginning to achieve a stretch reflex, that is not necessary. If that is not your style simply start on PAGE 4. This lifter gets slightly out of position on PAGE 10 as the hips and knees are more extended than the trunk – that is easy to happen with heavy weight – but because he maintained his trunk position (slight arch, shoulders back, chest up, chin high) he was still able to lockout the weight when he reached his sticking point.