The dead lift is one of the more complex basic exercises that can be performed in the gym Equipment alongside the bench press and the squat at least if we do not take into account the wide range of Olympic movements.
But what about preparing in the moments before lifting the bar off the ground? This is what is known as set up and in addition to saying a lot about our characteristics as lifters, knowing the different styles can help us increase our performance in this exercise.
What is the set up?
The set up of an exercise is how we prepare and position ourselves just before executing the movement. In the case of the deadlift, if you've seen professional lifters perform it, you've probably noticed that they each "approach" the lift in a different way, and I don't mean whether they do conventional deadlifts or sumo, I mean how they approach the bar, how they crouch, and how long they take to position themselves correctly.
Hamstring tension and flexed spine
This type of set up is usually used by people with long limbs compared to their torso. These people often need to deadlift with a higher hip position.
Extended spine and raised hips
This set up is very similar to the previous one, except that here the spine is not flexed, but remains extended and in tension from the beginning. People with somewhat shorter limbs can benefit from this set up by needing to start with the hips lower and with a more pronounced involvement of the quadriceps in the take-off.
Gravity center shifted forward
This style of preparation for dead lifts is for those who do not feel comfortable with the previous two set ups. Here the body's center of gravity is shifted above the bar, so there is less tension in the hamstrings and back.
It basically consists of positioning yourself without keeping your body weight behind the bar. If you look at the video, the shoulders are in front of the bar, that is, the center of gravity is shifted forward. When you are ready, you begin to bring your hips back and down while you swing your entire body weight back in such a way that at the time of take-off your shoulders are just above the bar
Clean weightlifting style
This is a rare style in power lifting, although it is often seen in taller people. It is characterized by very low hips at the time of take-off equal lifters doing weight lifting during the clean and jerk.
Grip and rip
This style is reserved for the most experienced lifters. It basically consists of approaching the bar, bending down, grabbing it and lifting it. It is a fast set up both in explosiveness and duration. It requires a lot of experience lifting and a very polished technique.
Roll the bar
This set up is also for the more experienced. Keeping the bar away when positioning ourselves and rolling it towards us to initiate take-off creates a preload on the spine and last extensors. It is common in lifters with a significant deficit in spinal control.
For this lift, we leave the bar farther away from us than normal: in front of the balls of the feet. When we're ready, we take a deep breath and roll the bar toward us as we extend our spine and lower our hips. These are usually very compact lifts.
It consists of extending and flexing the hip once or twice in the last moments before starting the lift. This creates a preload of elastic energy in the hamstrings those results in a more powerful contraction.