Fix Your Deadlift: Why Tension Matters More Than You Think 🚀

When it comes to deadlifting, what you do before the bar leaves the ground matters just as much as the pull itself. If you’re not creating tension before you lift, you’re missing out on serious power—and putting yourself at risk for sloppy form.

So, how do you get tight and stay tight before lifting? Here’s how to create tension, engage your hamstrings, and set yourself up for a strong, clean deadlift.

1. Build Tension Before You Pull

The deadlift isn’t just about picking up the bar—it’s about getting tight first so you can explode into the lift. You should already feel locked in and rooted to the ground before the bar even moves.

• In a Sumo Deadlift, your focus should be on externally rotating your legs (knees open) and staying grounded.
• Before you even touch the bar, think about spreading the floor with your feet—this creates tension in your hips and glutes.
• Push through the floor and tighten everything up before you grip the bar.

2. Engage Your Hamstrings the Right Way

If your hamstrings feel loose, you’re leaving power on the table. The key? Push your feet down into the floor before you pull—this instantly activates your hamstrings and locks in tension.

• Think of it like a spring: The more tension you create, the more explosive your lift will be.
• If you feel yourself “yanking” the bar off the floor, you’re not tight enough—reset and build that tension first.

3. The "Go Time" Mentality

The deadlift doesn’t allow for hesitation. Once you’re locked in, it’s go time—there’s no room for slow starts or half-committed lifts.

• Set your position, engage your hamstrings, spread the floor, and explode through the lift.
• Don’t second-guess—trust your setup and commit to the pull.