By Saravana Sekar

In my opinion, the deadlift should be a part of every training regime. Call me crazy, but could be termed among the best exercise of all time! The variability will allow it to work around pre-existing injury, movement archetype, or to fit the reason why you train in general. Before you can think of another movement you rank at the top of the food chain, here are some reasons why the deadlift can be viewed as the best;

  • Most back pain originates from weak glutes

  • Spinal erectors are demanded to remain stable under large amounts of force (which are responsible for maintaining neutral spine position)

  • Extreme variability to any population

  • Strengthen the scapula and rotator cuff stability, which are often neglected yet very important

  • Guys love girls with strong and sexy glutes

  • Girls love guys with strong and sexy glutes

  • (Some) guys love other guys with strong glutes…I don’t judge

  • The list can continue on and on, but you get the jist here.

In order to execute the best deadlift possible, we need 2 things to occur:

Create maximum tension from toes to nose
Pushing the earth away until triple extension (knees, ankles, & hips lock standing tall
img_2185If you just plan to go through the motions with sub-maximal effort, you will achieve sub-maximal results. When we are attempting to exert maximal force, it is important to look at how our energy is being exerted through our body.

Take a look at this picture; you will see pronation of the feet, meaning they are collapsing inward. If someone were to deadlift with their feet in this position, an amount of force will be directed toward the medial side of the foot rather than directly into the earth, which is an essential listed above. Imagine the body as a tree: in order to have strong branches and a trunk, you must first grow even stronger roots to ensure their support. Our feet are our roots and our knees, hips, trunk, and arms will be our branches. By allowing our feet to collapse in, our knees will follow the same pattern, which then leads our hips to adjust into an much less optimal position for force production and support.


A response I’ve typically gotten from students of mine are: “But my deadlift feels fine, and I’m lifting a quite decent amount of weight, why is it a problem?” Well, the lift itself may be fine now…but over time, an improper chronic movement pattern can lead to decreased training performance, and result in injury from adding unwarranted stress onto the body. Just like a skyskraper, stacked joints are happy joints. If you were to build a skyscraper, you wouldn’t keep building up and up if the level below it wasn’t set up properly. When we align ourselves properly, you can produce much larger bouts of force while keeping you healthy so you don’t have to take time off from doing things that you love.

To help combat this issue, check out the video below to help optimize your foot position with just one quick and simple fix! Enjoy!

Link to the Video!!

One Quick Tip to Help Your Deadlift EXPLODE

Wishing You Great Health and Strength,

Coach Sean