Deadlift Starting Techniques

by Mel Siff

There are two classes of start in the powerlifting deadlift and the weightlifting clean: static and dynamic.

STARTING METHODS

1. Static Start.

1.1 Unprestretched Static Start. Hands gripping the bar, body fixed in typical fairly upright starting position, lifter applies a well controlled, steady upward pulling force.

1.2 Prestretch Static Start. Hands gripping bar, butt/hips raised, lifter slowly lowers butt, pretenses all relevant muscles and starts a well-controlled upward pull as soon as the butt reaches its lowest position.

2. Dynamic Start

2.1 Dive Start from Standing Position. Hands not on bar, lifter aims grip at bar and tries to pull the bar rapidly off the platform.

2.2 Dive Start from Crouching ("Get Set") Position. Hands on the bar, butt high, lifter dips the hips suddenly, strongly prestretches the quads, glutes, etc and tries to pull the bar rapidly upwards.

2.3 Rocking or Bouncing Start. Hands on the bar, the lifter bounces the butt up and down for one or more repetitions in an attempt to strongly prestretch muscles directly connected with the pull (see 2.1). Russian research has shown that a quick double dip tends to give the best results, but that timing of the bounces is vital.

BREATH CONTROL

Russian research also shows that trying to fill the lungs as fully as possible with air is not the best way to pull - it indicates that lungs should be around 75% full. There are at least the following different ways of filling the lungs:

* taking one even and smoothly controlled inhalation in the low starting position
* using a series of jerky "sips" of air
* filling lungs to comfortable maximum, then forcefully expelling some air in little puffs to attain the best feeling intra-abdominal pressure

Obviously, it is not possible in a contest to measure 75% of lung capacity, so what one does is to fill the lungs comfortably to what feels is an undistended belly maximum without raising the shoulders (to force in more air with the accessory muscles of respiration in the upper chest). By experimenting in training with too little and too much air, you will eventually be able to inhale (in all of the competitive lifts and many other exercises) to just the optimum amount without thinking.

Of course, even if you have over inhaled, you can soon enough judge this and correct this by humming or hissing out just a little air during part of the lift, though you do not want to do this to any marked extent, because trunk stability and force production have a lot to do with optimal breath holding.

In this regard, the wearing of a belt can offer very useful proprioceptive feedback about the degree of intra-abdominal pressure- one feels the amount of outward pushing of the belly against the belt and tells you how "full" of air you are. Of course, those who universally condemn the use of a belt, may be unware that the belt may be used in several different ways and that not all of these ways are for direct support of the trunk. Correctness of breathing often tends to be a very neglected part of the lifting preparation stage.

If anyone has misgivings about using the standing dive start, then try one of the other techniques of dynamic start, which eliminate the problem of aiming the hands at the bar - not always easy for those with poor aim or poor eyesight!


Starting Techniques for the Deadlift by Mel Siff There are two classes of start in the powerlifting deadlift and the weightlifting clean: static and dynamic. STARTING METHODS 1. Static Start. 1.1 Unprestretched Static Start. Hands gripping the bar, body fixed in typical fairly upright starting position, lifter applies a well controlled, steady upward pulling force. 1.2 Prestretch Static Start. Hands gripping bar, butt/hips raised, lifter slowly lowers butt, pretenses all relevant muscles and starts a well-controlled upward pull as soon as the butt reaches its lowest position. 2. Dynamic Start 2.1 Dive Start from Standing Position. Hands not on bar, lifter aims grip at bar and tries to pull the bar rapidly off the platform. 2.2 Dive Start from Crouching ("Get Set") Position. Hands on the bar, butt high, lifter dips the hips suddenly, strongly prestretches the quads, glutes, etc and tries to pull the bar rapidly upwards. 2.3 Rocking or Bouncing Start. Hands on the bar, the lifter bounces the butt up and down for one or more repetitions in an attempt to strongly prestretch muscles directly connected with the pull (see 2.1). Russian research has shown that a quick double dip tends to give the best results, but that timing of the bounces is vital. BREATH CONTROL Russian research also shows that trying to fill the lungs as fully as possible with air is not the best way to pull - it indicates that lungs should be around 75% full. There are at least the following different ways of filling the lungs: * taking one even and smoothly controlled inhalation in the low starting position * using a series of jerky "sips" of air * filling lungs to comfortable maximum, then forcefully expelling some air in little puffs to attain the best feeling intra-abdominal pressure Obviously, it is not possible in a contest to measure 75% of lung capacity, so what one does is to fill the lungs comfortably to what feels is an undistended belly maximum without raising the shoulders (to force in more air with the accessory muscles of respiration in the upper chest). By experimenting in training with too little and too much air, you will eventually be able to inhale (in all of the competitive lifts and many other exercises) to just the optimum amount without thinking. Of course, even if you have over inhaled, you can soon enough judge this and correct this by humming or hissing out just a little air during part of the lift, though you do not want to do this to any marked extent, because trunk stability and force production have a lot to do with optimal breath holding. In this regard, the wearing of a belt can offer very useful proprioceptive feedback about the degree of intra-abdominal pressure- one feels the amount of outward pushing of the belly against the belt and tells you how "full" of air you are. Of course, those who universally condemn the use of a belt, may be unware that the belt may be used in several different ways and that not all of these ways are for direct support of the trunk. Correctness of breathing often tends to be a very neglected part of the lifting preparation stage. If anyone has misgivings about using the standing dive start, then try one of the other techniques of dynamic start, which eliminate the problem of aiming the hands at the bar - not always easy for those with poor aim or poor eyesight!


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