The "Pole Cue" for Deadlifts
Get better and stronger at deadlifts and squats RIGHT NOW with this simple fix!
I was just having a conversation with a virtual training client about this yesterday. Her literal goal is to get “tough AF” 😂. We are mastering the basics for this cycle before adding more weight next cycle, but after a response I gave on a technique video she sent me, her reply was, “I always thought you were supposed to keep chest open and butt out... I have lower back issues as it is, yikes!”
The problem with “old” advice isn’t necessarily that it was wrong to begin with... its moreso that it just needs to be refined as we learn more. Yes, your butt should technically be out for squats and hinges, but when you imagine STICKING your butt out, guess what happens? Anterior pelvic tilt. Lower back stress. And when you try too hard to look up and keep your chest up? A misaligned spine along with it.
Watch this video for a quick visual and tutorial you can practice that will help keep your hips and spine in the correct position for hinges (this applies to squats also).
Try placing a broom or PVC pipe behind your back as I’m doing. Tilt your pelvis forward, closing your rib cage and tightening your core, while decreasing the gap between your lower back and the rod.
*Important:* Don’t tilt your hips so forward that you are hunching and rounding your spine in the other direction (a natural arch will still be present, and what this looks like will be different for everyone).
The rod will help keep your gaze neutral as well, for nice, solid spine alignment
Note that there is a small amount of looking up that is generally acceptable for good form. There is no 1 “perfect” way to do this and there will be some degree of what is “correct” from person to person.
Happy deadlifting!