10 Techniques to Improve Your Deadlift Lockout

Ever found yourself just inches away from conquering a deadlift PR?

It is a frustrating experience, especially when you’re going for a personal best.

The good news is that you can train your lockout in specific ways to never fail a lift in the top range again.

In this newsletter, we’ll cover techniques to improve a deadlift lockout, where to try group strength classes in person, and we’ll ask about where you need help.

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Tip #1: Fix your bottom position for a stronger deadlift lockout.

The main cause of failure in a deadlift is a lack of technique in the bottom position.

The bottom position is critical to your success in the deadlift.

Being out of position will cause some muscle groups to over-work and fatigue quicker, which means less strength when you get to the lockout.

For example, if you lean too far over in the start position, your low and mid-back will take on much more loading than necessary in the bottom.

It will be disadvantageous because your back will be used to get your hips through and shoulders back at the lockout, and you may already be fatigued.

Moreover, once you’re out of position at the start of the lift, it’s very hard to correct and get back into the right groove once you have momentum on the bar.

The lesson is that if you can be in the most optimal position from the start, it will make the entire lift much easier.

Tip #2: Fix the timing of your deadlift lockout.

You may fail at lockout because you’ve mistimed your hip and knee extension.

For most people, the timing of your hips and knees locking out in the deadlift should be at the same time.

At the final phase of your deadlift, the hips and knees lock simultaneously.

If you lock your knees too early, you risk having the bar pull you forward, which may cause you to lose your balance.

If you lock your hips too early, you risk hitching the bar, which means the bar rests on your thighs.

As a competitive powerlifter, you can’t hitch the bar in competition — so you’ll want to practice how you compete.

The other problem is that you might hit your knees when deadlifting if you lock your hips too early.

Tip #3: Identify the muscles involved in your deadlift lockout.

If your bottom position is on point and your lockout timing is perfect, then you may be failing because of weak muscle groups.

For example, both hip and back extensions initiate the lockout.

The hip extension puts loading demand on the glutes, and the back extension puts loading demand on the spinal erectors.

Focus on developing stronger glute and spinal erector muscles to target the deadlift lockout.

Get your glutes and spinal erectors stronger if you have a solid start position. Get your quads stronger if you do not have a solid start position.

Read the full article to find the rest of the tips and watch the exercises, where we delve deeper into the secrets of taking advantage of your leverage, perfecting your grip to prevent bar drops at lockout, mastering pause deadlift combos, incorporating isometric contractions, and more!

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