How To Perform The CrossFit Deadlift: Technique & WODS
The deadlift is one of the nine foundational movement patterns of the CrossFit methodology. It is one of the best ways to build total body strength and resilience. It incorporates almost every muscle in the body. Whether you are just learning the movement or pushing for new personal bests for competition, everyone can benefit from training in the deadlift more.
Over the past ten-plus years coaching CrossFit and working with clients as a remote physical therapist, I have seen how impactful the deadlift can be from a fitness standpoint and also a rehab point of view. Although many people view the deadlift as a dangerous lift, this could not be further from the truth.
When done correctly, it is a powerful tool that can push you to your next level of fitness and help you prevent lower back injuries, maintain physical independence, and be a more productive and functional human being.
Mark Rippetoe said it best: “Stronger people are harder to kill and more useful in general.”
Thus, this article will discuss proper deadlift technique, common faults I have seen during my time coaching the lift, and helpful pro tips to help you improve your deadlift performance without pain or injury.
What Are The CrossFit Deadlift Points of Performance?
To perform the deadlift safely and effectively, follow these essential points of performance.
1. Feet at a hip-width stance.
2. Hands just outside of the hips.
3. Keep the shoulders just slightly in front of the bar.
4. Maintain a flat foot with three contact points between your heel, big toe, and pinky toe.
5. Barbell begins and remains over the midfoot.
6. Maintain a neutral spine throughout the movement pattern.
7. The hips and the shoulders rise at the same rate.
8. Complete the repetition with the hips and knees at full extension without hyperextending through the lower back.
Download my free guide: The Fitness Athlete’s Checklist For A Pain-Free Deadlift.
The Benefits of Deadlifts
Entire Body Strengthening
The deadlift is the king of all strength training exercises as it incorporates the most muscle mass. The conventional deadlift had the highest motor unit involvement compared to other lifts, such as the squat, bench press, good morning, and other compound lifts.
This means it recruits the most muscle mass to complete the lift, making it a great way to build your overall strength. Aside from the Olympic lifts, it has the highest motor unit recruitment at 70%.
Improved Lumbar Stability
Research has shown that exercises like the deadlift can be superior for enhancing lumbar and core stability to both prevent and rehab lower back pain. In a study looking at the difference in muscle activation between exercises such as squats and deadlifts and common stability ball exercises, muscle activity was found to be higher in squats and deadlifts.
This is because these kinds of functional strength training exercises stress midline stabilization. In contrast, stability exercises do not, or to a significantly lesser degree. Therefore, they were more beneficial for promoting muscle hypertrophy and strength in the trunk than stability ball exercises were. (1)
Functional Strength and Injury Risk
Being able to lift something heavy off the floor is one of the most functional tasks that you can do. But it is also an activity that causes the most injuries each year.
For example, in the winter month, I see many lower back injuries from people who go out and shovel snow for several hours when they haven’t trained the thing pattern in years or ever.
Being able to bend over and have lower body and core strength and resilience is critical to maintaining function and decreasing injury risk. (2) By regularly training the deadlift, you’ll be more functional and have a greater reliance to injury.
Increased Bone Density
Lastly, the deadlift can be a superior exercise for increasing bone mineral density or the strength of your skeletal system. Your bones continuously undergo a remodeling process, and with proper nutrition and load, they will fortify and grow stronger.
However, most people lack one or both of these factors and inevitably lose bone mineral density until they develop Osteopenia and then Osteoporosis. These conditions are characterized by bones that become so weak that fractures occur with seemingly harmless forces such as sneezing or making contact with a wall.
Routinely performing resistance exercise that loads the skeletal system, such as deadlifts, are effective in preventing the degradation of bone mineral density because of the large loads in places on the body. (3)
What Muscle Groups Do Deadlifts Work?
Lower Back
During the deadlift, the lower back is heavily utilized to maintain a neutral spine via the erector spinae muscles, which span the whole spine. However, it is also responsible for minimizing lumbar vertebrae movement through the contraction of the multifidus muscle, which is the deepest layer of muscles along the spine.
The multifidus muscle works with the transverse abdominal muscle and pelvic floor to provide spine stability during movements like deadlifts.
Gluteus Maximus
The Gluteus Maximus is a prime hip extension muscle heavily used during the deadlift. (4) It is the largest muscle in the buttock region and plays a crucial role in the deadlift by first assisting with lifting the barbell off the ground and then with the final lockout position to achieve a full standing posture.
Hamstrings
The hamstring muscles are the most activated during the deadlift, specifically the biceps femoris muscle (4). The hamstrings comprise the biceps femoris, the semimembranosus, and the semitendinosus and attach to the pelvis, the tibia, and the lower leg fibula.
During the deadlift, the hamstrings begin lengthening in the bottom position and shortening to pull the pelvis and trunk upright. Research has shown that the biceps femoris has the highest EMG activity of any other muscle during the deadlift. (4)
Core Muscles
The core muscles on the front side of the body assist the lumbar stabilizers, such as the multifidus muscle, in preventing lumbar vertebrae from moving under heavy loads. During the deadlift motion, a tremendous amount of anterior shearing force acts on the spine.
The core muscles, such as the transverse abdominis, oblique muscles, and rectus femoris muscle, all contract in unison to provide stability during the deadlift.
The core also plays an important role, in combination with the diaphragm, in increasing intra-abdominal pressure via a val salva maneuver. (5) You will typically see this when lifters inflate their bellies and then contract their core muscles down on the air to further increase their core stability.
Intra-abdominal pressure can also be increased by using a weight-lifting belt and inhaling air into the belly against the belt.
Latissimus Dorsi
The latissimus dorsi muscle is the largest in the body and primarily involves upper body movements. But it also plays an essential role in keeping the lower back safe during deadlifts. When you grab the bar and pull the arms towards your body, the latissimus dorsi muscle contracts.
When you initiate the lift, the latissimus dorsi muscle contracts with the glute muscles to tension the thoracolumbar fascia (TLF). The TLF is a dense piece of connective tissue that sits over the lumbar spine to help stabilize the lower back when it becomes taught. (6)
Without activation of the latissimus dorsi, the TLF cannot be tensioned to maximize stability.
Deadlift Common Flaws
Shoulders Behind The Bar
This fault commonly occurs when you set up for the deadlift in too much of a squatting position. It can happen if you need to become more familiar with setting up for the deadlift or lack flexibility in your posterior chain and, therefore, can’t achieve a vertical shin angle.
To correct this fault, lift the hips and push the knees backward to achieve a more hinged posture. If you have flexibility restrictions, incorporate flexibility & mobility drills for the backside of your body into your programming.
Hips Rise Before The Chest
Lifting the hip before the chest can happen for several reasons. This is commonly referred to as a “stripper lift” since you will shoot the hips up and back and then extend the hips to finish the movement rather than lift the hips and shoulders together to maintain the triangular alignment formed by the torso, pelvis, and thigh.
A strength imbalance between the quadriceps and hips or a lack of awareness during the lift can cause it. If the quadriceps are weak, you will subconsciously shift your weight back and hips up to rely on the hamstrings and gluteus Maximus muscles.
Rounding The Spine
This is the most common fault in the deadlift, and it results from a lack of postural strength or awareness during the lift. It is common in new lifters who have yet to develop the pre-requisite erector spinae and core strength to maintain a neutral spine.
But, it will also happen in advanced lifters when reaching for a new personal best. In this instance, the goal is to lift the most weight possible, and the load the legs can lift typically exceeds the strength of the back muscles to maintain a natural spine.
Although you should be able to produce and resist force at all angles of spinal flexion and extension when lifting heavy loads, prioritizing a neutral spine to mitigate forces on the spinal discs is still a good idea.
Arms & Legs Make Contact
In this fault, the arms and legs rub against each other during the lift. The actual contact between the limbs is not necessarily the fault, but the set-up in which I have seen this fault occur is typically not a mechanically advantageous one.
When this contact occurs, you will usually see a stance that is too wide, a grip width that is too narrow, or both. This causes a squat position at the hips, a valgus position (knees in) at the knees, and a subpar weight distribution in the feet for the pull.
This is corrected with simple cueing and repositioning to set you up in a better position.
Other Types of Deadlifts
Sumo Deadlift
The sumo deadlift is the inverse of the traditional deadlift. It has a wider stance beyond the hips and a grip between the legs. It also positions the hips in a squatting position to utilize the quads and glutes more than the lower back and hamstring muscles.
The sumo deadlift is popular among powerlifting populations because it has a shorter range of motion from the floor to the lockout position and the lowest anterior steering force of all the deadlift variations.
Romanian Deadlift
The romanian deadlift is the purest form of hip-hinging movement next to good mornings. It has the same set-up as the traditional deadlift; however, it begins from full standing rather than the ground, and the motion is primarily at the hips to bow forward.
The Roman deadlift emphasizes the lower back muscles and hamstrings with the lowest amount of quadriceps activation. Since it is a full hinge motion, the Romanian deadlift has the highest anterior steering forces of all the variations.
Trap Bar Deadlift
The trap bar deadlift uses a hex bar instead of a traditional barbell. A hex bar is a hexagon shape you step into with handles to hold onto on either side. Like the sumo deadlift, the trap bar is more of a squatting action than the conventional deadlift or Romanian deadlift.
The trap bar’s benefits include being easily taught to new lifters, minimizing anterior shearing forces if you are returning from injury, and usually handling more weight than a conventional deadlift.
But, if you want to increase posterior-chain engagement like the traditional deadlift, you will eventually need to move away from the trap bar or intentionally modify your set-up position to start with a higher hip set-up.
Pro Tips For The Deadlift
Push The Floor Away
Most people think that the deadlift is a pulling exercise. However, to create the highest amount of muscle activity and force production, you want to think about pushing the ground away from you versus pulling the barbell off the floor.
Barbell Over The Midfoot
Over my years training the deadlift, I routinely injured my lower back. It was a frustrating cycle where I would make strength gains and feel good, and then all of a sudden, my back would give way, and I would be sidelined for several weeks until the process repeated itself.
I then visited a training seminar where I heard Eric Cressey, a well-known strength and conditioning coach, speak on proper deadlifting set-up. He talked about keeping the barbell over the midfoot instead of against the shin.
The reason is that when the barbell is over the midfoot, the moment arm that the lumbar stabilizers have to overcome is shorter, increasing the mechanical advantage. This reduces the load on the lower back and keeps you in a safer position. Since that seminar, I have not injured my lower back by deadlifting.
Squeeze The Armpits
This is an excellent cue for activating the latissimus dorsi muscles. I mentioned how important they are to increasing lumbar stability. However, activating them can be difficult if you lack motor control in the upper body.
Visualizing a piece of paper that you are squeezing with the armpits or defending yourself from being “tickled” almost always engages the muscles.
Take The Slack Out of The Bar
When you go to grab the barbell during your deadlift set-up, you’ll notice some give up and down. It’s best to take up as much of this slack as possible before you lift the bar.
Doing so creates as much tension in the system as possible before initiating the lift, increasing strength and rigidity throughout the body.
But you also want to avoid any jerking motions coming off the floor as the slack is taken up mid-lift, which can alter your initial set-up position of the deadlift once you initiate the pull.
Final Thoughts On The CrossFit Deadlift
The deadlift is one of the core foundational movements you should perform regularly. It is unmatched in its ability to be used as a rehab tool, a performance enhancer, and a way to maximize functional independence as you age.
The deadlift can often have a negative connotation, with many people believing it dangerous, but this could not be further from the truth. You perform deadlifts during everyday activities, such as bending over to tie your shoes, picking up your child, or helping a friend lift a piece of furniture.
By progressively training the deadlift, you can begin to fortify your spine and help rehab or prevent injuries down the road.
If you are new to CrossFit, building your deadlift will set you up for years of success with other lifts that incorporate it, such as the Olympic lifts.
The deadlift is also frequently used in metabolic conditioning workouts like the ones listed below. Use this article as a guide to help you build the strongest deadlift possible and do so with great technique.
If you are up for the challenge, try the workouts below, and always scale them based on your abilities.
If you are struggling with lower back pain during deadlifts, I can help.
I have helped hundreds of clients rehab their lower backs and get back to pain-free deadlifting in under twelve weeks without missing any training.
If this sounds interesting to you, I invite you to book a free consultation HERE.
I look forward to learning more about you and your goals and showing you how I can help you get back to training hard again!
Download my free guide: The Fitness Athlete’s Checklist For A Pain-Free Deadlift.
Common CrossFit Deadlift WODs
DT Hero Workout
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Diane Workout
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Open Workout 17.4
AMRAP in 13 minutes
55 Deadlifts (225/155 lb)
55 Wall-Ball Shots (20/14 lb, 10/9 ft)
55 calorie Row
55 Handstand Push-Ups
Tillman Hero Workout
7 Rounds For Time
7 Deadlifts (315/205 lb)
200-meter Sprint
15 Pull-Ups
45 Seconds Rest
CrossFit Total
Some of the best of 3 attempts at each lift
Back Squat
Shoulder Press
Deadlift
Fight Gone Right
Max Reps In Each Minute
Minute 1: Push Presses (95/65 lb)
Minute 2: Double Unders (or Single Unders)
Minute 3: GHD Hip Extensions
Minute 4: 25ft Shuttle Runs
Minute 5: Sumo Deadlift High Pull (95/65 Lb)
Minute 6: Rest
References:
1. Nuzzo, J. L., McCaulley, G. O., Cormie, P., Cavill, M. J., & McBride, J. M. (2008). Trunk muscle activity during stability ball and free weight exercises. Journal of strength and conditioning research, 22(1), 95–102. https://doi.org/10.1519/JSC.0b013e31815ef8cd
2. Malone, S., Hughes, B., Doran, D. A., Collins, K., & Gabbett, T. J. (2019). Can the workload-injury relationship be moderated by improved strength, speed and repeated-sprint qualities?. Journal of science and medicine in sport, 22(1), 29–34. https://doi.org/10.1016/j.jsams.2018.01.010
3. Nguyen V. H. (2021). Exercises aimed to maximize lean mass and bone mineral density at the hip and lumbar spine. Osteoporosis and sarcopenia, 7(1), 42–43. https://doi.org/10.1016/j.afos.2021.03.001
4. Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PloS one, 15(2), e0229507. https://doi.org/10.1371/journal.pone.0229507
5. Blazek, D., Stastny, P., Maszczyk, A., Krawczyk, M., Matykiewicz, P., & Petr, M. (2019). Systematic review of intra-abdominal and intrathoracic pressures initiated by the Valsalva manoeuvre during high-intensity resistance exercises. Biology of sport, 36(4), 373–386. https://doi.org/10.5114/biolsport.2019.88759
6. Willard, F. H., Vleeming, A., Schuenke, M. D., Danneels, L., & Schleip, R. (2012). The thoracolumbar fascia: anatomy, function and clinical considerations. Journal of Anatomy, 221(6), 507–536. https://doi.org/10.1111/j.1469-7580.2012.01511.x
