Tall People Rejoice! Tips and Tricks for Nailing the Perfect Deadlift: How to Deadlift as a Tall Person
What To Know
- Deadlifting can be a daunting task for individuals with a tall stature due to the challenges of reaching a proper starting position and maintaining a neutral spine throughout the movement.
- If you find it difficult to reach the barbell with your hips low enough, consider elevating your heels on a small platform or weight plates.
- Place the barbell on a platform or weight plates to create a deficit, which will force you to lower your body further into the starting position.
Deadlifting can be a daunting task for individuals with a tall stature due to the challenges of reaching a proper starting position and maintaining a neutral spine throughout the movement. However, with the right techniques and modifications, tall lifters can unlock the benefits of this powerful compound exercise. This comprehensive guide will provide you with step-by-step instructions, tips, and modifications specifically tailored to help tall people master the deadlift.
Starting Position
Wide Stance
Tall individuals often benefit from adopting a wider stance than shorter lifters. This allows for a more comfortable grip and helps to distribute the weight more evenly across the body.
Elevated Heels
If you find it difficult to reach the barbell with your hips low enough, consider elevating your heels on a small platform or weight plates. This will help you maintain a neutral spine while keeping your legs relatively straight.
Bar Placement
Place the barbell slightly closer to your shins than you would if you were shorter. This will help you to avoid excessive bending at the hips.
Grip
Double Overhand Grip
For most tall lifters, a double overhand grip is the most comfortable and effective option. Grip the barbell with your hands shoulder-width apart, with your thumbs wrapped around the bar.
Mixed Grip
If you find that your grip is slipping during the lift, you can try using a mixed grip. Place one hand overhand and the other underhand, which helps to increase friction and stability.
Execution
Setup
Stand with your feet flat on the floor, hip-width apart. Bend your knees and hips, lowering your body until your shins touch the barbell.
Lift
Engage your glutes, hamstrings, and back to lift the barbell off the ground. Keep your spine neutral and your head in line with your spine.
Lockout
Continue lifting the barbell until your hips are fully extended and your body is in an upright position. Keep your shoulders back and your chest up.
Lowering
Slowly lower the barbell back to the ground, reversing the steps of the lift.
Tips for Tall Lifters
Use a Sumo Stance
For some tall individuals, a sumo stance may be more comfortable and efficient. In this stance, your feet are placed wider than shoulder-width apart, with your toes turned out slightly.
Utilize a Reverse Hyper
Incorporating the reverse hyper exercise into your routine can help to strengthen your lower back and hamstrings, which are crucial for deadlifting as a tall person.
Focus on Hip Hinging
Pay attention to hinging at your hips rather than squatting down. This will help you to maintain a neutral spine and prevent injuries.
Keep Your Core Engaged
Engage your core throughout the lift to stabilize your spine and protect your lower back.
Modifications for Tall Lifters
Deficit Deadlifts
If you have difficulty reaching the barbell with your hips low enough, try deficit deadlifts. Place the barbell on a platform or weight plates to create a deficit, which will force you to lower your body further into the starting position.
Romanian Deadlifts
Romanian deadlifts can help to improve flexibility and hamstring strength. Start with the barbell held at thigh height, and lower it down towards the ground while keeping your knees slightly bent.
Trap Bar Deadlifts
Trap bar deadlifts allow you to grip the barbell from a neutral position, which can be more comfortable for tall individuals with long arms.
Summary
Mastering the deadlift as a tall person requires a combination of proper technique, modifications, and dedication. By following the guidelines outlined in this guide, you can unlock the benefits of this powerful exercise and improve your overall fitness. Remember to listen to your body, focus on maintaining a neutral spine, and make adjustments as needed to ensure a safe and effective lift.
What You Need to Know
Q: Is it harder for tall people to deadlift?
A: Yes, tall people may face challenges due to their longer limbs, which can make it more difficult to maintain a neutral spine and reach the barbell with proper form.
Q: Why should tall people use a wider stance for deadlifting?
A: A wider stance allows tall lifters to grip the barbell comfortably and distribute the weight more evenly across their body.
Q: What is a sumo stance?
A: In a sumo stance, the feet are placed wider than shoulder-width apart, with the toes turned out slightly. This stance can be more comfortable for tall individuals with long legs.
Q: What is a deficit deadlift?
A: Deficit deadlifts involve placing the barbell on a platform or weight plates to create a deficit, which forces the lifter to lower their body further into the starting position. This can help tall lifters reach the barbell with proper form.
Q: What are the benefits of trap bar deadlifts for tall people?
A: Trap bar deadlifts allow tall lifters to grip the barbell from a neutral position, which can be more comfortable for individuals with long arms. Additionally, the trap bar helps to keep the weight close to the body, reducing the risk of injury.