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Deadlifts are a tried and tested move for building your glutes, hamstrings, quads, traps, lats, arms, core and so much more. But despite the relatively simple concept of pulling a barbell up from the ground, mastering a sound technique can seem like a science. Bad habits can lead to diminished results, and even the risk of injury, so it\u2019s good to know that a world-class trainer like \u201cThe Australian Strength Coach\u201d Sebastian Oreb is willing to share the same techniques that took his client, Haf\u00fe\u00f3r \u201cThor\u201d Bj\u00f6rnsson\u2019s to several world deadlifting records<\/a> (and counting!).<\/p>\n Whether you are new to this exercise, or want to finally beat a personal record, don\u2019t do another deadlift until you\u2019ve read his advice. \u201cThis is the exact technical system used by the world\u2019s greatest deadlifter, Haf\u00fe\u00f3r Bj\u00f6rnsson\u2019s. And before you think, \u2018He\u2019s a 200 kg, 6-feet-9-inch Icelandic giant, so it doesn\u2019t apply to me,\u2019 think again,\u201d encouraged Oreb, while breaking down his elite technique via Instagram. \u201cThe techniques that he uses, are the same techniques that I teach my daughter.\u201d<\/p>\n Oreb says that a mistake people often make is to place the bar too far away from their feet, meaning that the hips shift forward to meet the barbell. This creates a rolling effect as the barbell moves upwards and inwards. \u201cThen, you\u2019ve got the ugly, seesaw kind of deadlift.\u201d<\/p>\n This coach begins each deadlift by putting his feet under the barbell and separating them with a hip-width stance. \u201cThe barbell is inline with my midfoot,\u201d explains Oreb. \u201cSo that\u2019s called the base of support. At maximal loads, that bar won\u2019t leave the ground until it\u2019s inline with my base of support.\u201d<\/p>\n With his legs straight, Oreb lets his arms hang down so that they run parallel along the outside of his legs. The coach explains that straight arms and legs help to keep his stance no wider than hip-width, and this is important, because when the stance is wider, the arms will become further apart, essentially making them shorter. \u201cAnd then I have to travel further, which is less efficient,\u201d says Oreb.<\/p>\n The Australian Strength Coach explains that another pitfall that deadlifters fall into with their arms is to bend at the elbow before lifting, once again making them shorter. \u201cIf they\u2019re bent, your biceps are on, and your biceps are not strong enough to deadlift what your back can deadlift. And that\u2019s where you risk bicep tears.\u201d<\/p>\n Deciding when to make the deadlift can often cause confusion. Where should the hips be? How low should you go? To take the guesswork out of the process, Oreb says that you should lower your hips and squat as deep as you can, but the cue to lift actually comes from the shins.<\/p>\n The coach explains that you lower your hips and bend your knees until the shins gently touch the barbell. \u201cThat\u2019s as low as you should go,\u201d he confirms, noting that the shins should never touch the barbell so hard that they move it forward.<\/p>\n Once the shins touch the bar, Oreb pulls his armpits towards his pelvis to engage his lats, letting them hang forward rather than retracting them. He then pulls the bar into his shins and lifts the crown of his head towards the ceiling. \u201cBig breath to brace, and push the world away,\u201d advises the coach. \u201cNot pull the bar up.\u201d<\/p>\n Since posting his top deadlifting tutorial, Instagram followers have been quick to praise his process. \u201cOne of the best deadlift technique videos I have ever seen,\u201d wrote one motivated IG user. \u201cSuper cool and helpful,\u201d wrote another. \u201cIncredibly detailed,\u201d added yet another.<\/p>\n Okay, now that you\u2019ve read these tips, feel free to crush your next deadlift.<\/p>\n To follow The Australian Strength Coach on Instagram, click here.<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\nTip One: Sort out your stance<\/h3>\n
Tip Two: Lengthen your arms<\/h3>\n
Tip Three: Know when to make the lift<\/h3>\n