SAFE & SOUND
The Best Deadlift You’ve Never Tried
Dr. Joel Seedman, Ph.D.
COMBINE YOUR SQUAT AND DEADLIFT FOR OPTIMAL RESULTS
When it comes to deadlifting most lifters use either the conventional close-stance method or ultra wide sumo position. Unfortunately these tend to be too extreme for many individuals and oftentimes promote dysfunctional mechanics.
The overlooked solution is the squat-stance deadlift which falls somewhere between the conventional and sumo deadlift. It represents the most natural position and promotes optimal biomechanics, force production, overload, and safety.
HOW TO DO IT
- Stand next to a loaded barbell with your feet relatively straight and your spine set in neutral. Assume a squat-stance position by setting your feet approximately 24 inches apart.
- Squat down with your hips back, chest up, and knees out. Grip the bar with your hands approximately 1 foot apart so they fit between your legs.
- Drive through your hips and stand forcefully while keeping your arms straight. The bar should remain close to your body throughout.
- Retrace your path and set the weight back smoothly to the floor finishing in the same position you began the movement with.
The squat stance deadlift allows the torso angle to be set at approximately 45 degrees. This represents the strongest and safest position for handling the heaviest loads while placing minimal stress on the spine. It also allows you to incorporate controlled negatives with limited risk of injury. As a result the strength and size accruements to your quads, glutes, hamstrings, back, and traps, are tremendous.