OPTIMAL SHOULDER POSITIONING FOR A DEADLIFT (Read description) #shorts

❓ Where should your shoulders be at the start of a deadlift?

The shoulders are quite a broad landmark, so it’s important to mention the specific point on the shoulder that we are aligning with the barbell and that is - the SPINE OF THE SCAPULA, which is very much in line with the top of the posterior deltoids or if you could imagine the position the barbell rests on in a low bar squat.

When the shoulders are too far in front of the bar, the hips will be higher than optimal which can be fine is the lifter is performing variations of the deadlifts that minimise leg drive to focus on posterior chain muscles, such as an RDL or a stif legged deadlift, but when the goal is to lift the heaviest weights possible, leg drive plays a huge role, and deadlifting with the shoulders too far forwards is not ideal.

When the shoulders are too far behind the bar, it’s usually a result of the lifter attempting to maximise their leg drive by bending the knees more and getting too deep in the squat position. This will cause the shins to shift forward which will push the barbell forward away from the lifters centre of mass and will cause the knees to get in the way of the bar path when it is trying to come upon a straight line. This will result in the hips rising early to pull the shins back, to roll the bar back to the centre of mass so it can lift off the ground.

The spot where the shoulders are best aligned with the barbel for deadlifts is directly above (or very slightly in front, but not too much). This is the position where the lifter will be balanced and able to recruit as much leg drive as possible for the strongest conventional deadlift possible.

I hope this information was helpful!
Happy deadlifting folks 💪

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