The deadlift isn’t just an exercise we see in the sport of powerlifting, it’s also a great foundational exercise for you to build size and strength. Whether you’re an elite level strength athlete or just an everyday gym-goer, mastering your deadlift setup is important for getting the most out of the exercise and becoming the strongest version of yourself.

Here is a step-by-step guide to mastering your deadlift setup:

1. Set the bar above the middle of your foot
   • This will assure the bar is placed within your centre of mass, creating an efficient start to your deadlift. An easy way to cue this is thinking ‘shoelaces under the bar’
2. Create ‘long arms’
   • Having long arms will help improve your starting position and eliminate any unnecessary energy leaks. Think of pulling your arms and shoulder joints down.
3. Hinge your hips when lowering yourself to the bar
   • Hinging will assure that your hips are in the correct position when setting up for your deadlift. It will also create tension in your hamstrings, increasing your strength potential when pulling off the floor. Think of ‘pushing your hips back’ when setting up.
4. Brace your core
   • Bracing increases your intra-abdominal pressure and stiffens your torso to assure your upper body is strong before initiating the deadlift. Think of pulling your ribs down towards your pelvis and taking a deep breath into your stomach. 
5. Engage your lats
   • Similar to bracing, engaging your lat muscles creates stiffness in your upper body and ensures your torso is prepared to lift the weight. My favourite cue to engage your lats is to pretend a piece of paper is underneath your armpit, and you have to squeeze your armpits tight in order to hold it. 
6. Pull the slack out of the bar
   • Pulling the slack out of the bar ensures you create full body tension when initiating the deadlift, not to mention improving your starting position. This will be essential for having a strong, smooth pull off the floor. Rather than yanking the bar and being thrown off balance. Think of pushing the ground away with your legs and lifting your torso against the bar when setting up.
7. Push the ground away
   • Think of the initial deadlift pull as a leg press – you’re using your legs to push the bar up off the ground. When the bar passes your knees, ‘hip thrust’ to lock out your deadlift.

Deadlift technique will be individual to everyone, but ensuring you incorporate these key factors will make for a strong, efficient deadlift.