1. Pull In Both Stances
I decided to go back to powerlifting and tested out where my sumo was. First time I went back to it, the weights were flying off the floor, and I went on to pull 800 pounds at the meet. Getting stronger in my weaker stance added 100 pounds to my deadlift.
2. Take the Slack Out of the Bar!
Not being tight and trying to rip the bar off the floor is a recipe for injury. What I see happen every time is the lifter getting in position without getting tight. When they start the pull, they get pitched over the bar, round their back, and make the lockout much harder than it has to be.
3. Train Your Weak Point
I was always very strong at lockout, so I made the mistake of feeding my ego and pulling off blocks. I could pull way over my max, and it made for cool videos on Instagram, but my deadlift didn’t budge. It wasn’t until I decided to do what I suck at, which was deficit deadlifts, that my pull started to move again.
4. Push Your Feet Through the Floor
I learned this cue from Josh Bryant years ago, to think of the deadlift as a standing leg press. As I got tight, I only focused on pushing my feet through the floor. It took some practice with lighter weights, but my chest stayed up and I was able to use my legs more efficiently.
5. Get Your Lats Tight
If you are a strongman competitor who uses straps, a great way to do this is to externally rotate your hands on the bar. Basically, turn out hard on the bar, like you are trying to bend it in half. Also, make your arms as long as possible. Long arms make the pull shorter, allowing you to pull more weight. If you have an issue with your lower back rounding like a scared cat, then this can help fix that issue."
