| EliteFTS

One of the biggest technical errors lifters make on the deadlift is not getting their lats locked in tight enough before starting the pull. If your lats aren't tight and in position, you will likely get pushed forward on your toes, have your back round over, or end up jerking the bar off the floor.

All of these issues can result in being thrown out of position and make lockout close to impossible. When you get rounded forward you put yourself in a position that you can't overcome when deadlifting heavy. Think about it like being on the light end of a teeter totter.

When working to get the lats tight, just thinking "get my lats tight" rarely works when preparing to pull a heavy deadlift. Like with most lifts, finding simple cues that are easy to utilize and help you get into the right position will make a world of difference when going for your next PR.

As I've worked on my own deadlift, I've picked up some great cues from my fellow elitefts teammates and coaches. Here are a few good cues you can use for yourself, your training partners, or athletes you coach:

#1: "Break the Bar"

I heard this cue from Marshall Johnson, and it's a good way to engage your lats before a pull. When you reach down to grab the bar, think about "breaking the bar" like you would on bench to engage your lats. Reach down, grip the bar hard, and break it apart.

#2: "Protect Your Armpits"

Vincent Dizenzo shared this one with me this past weekend at the Powerlifting Experience II. It's a good way to think about flaring your lats and engaging your shoulder blades in the right position. When you grab the bar, think about "hiding/protecting your armpits" with your arms, and that'll put your lats in a tight position.

#3: "Put Your Shoulder Blades in Your Back Pockets"

This is a good cue I heard a while ago from Mark Watts to help with pulling the lats tight and back into position. When you take the slack out of the bar, think about "putting your shoulder blades into your back pockets." When you can pull your shoulder blades into the right position, your lats will be in the place you need them to be for a tight pull.