Mastering the Athletic Deadlift: A Key to Strength and Mobility

At Hardbody Athlete, our strength and conditioning program is designed to help athletes of all levels unlock their full potential. One of the standout exercises we incorporate is the athletic deadlift, a powerful movement that not only builds total body strength but also enhances mobility at the ankle, knee, and hip joints. This exercise is a cornerstone of our program, and we’ve found it to be just as effective for the general population seeking to get lean, strong, and healthy.

Why the Athletic Deadlift?

The athletic deadlift is a variation of the traditional deadlift, but with a key difference—your hips are set in a lower position than in a conventional powerlifting-style deadlift. This lower hip position increases the range of motion required, making the exercise more challenging but also more beneficial for developing mobility and strength. For athletes accustomed to traditional deadlifting, this variation offers a new level of difficulty, emphasizing the importance of mobility as a prerequisite to loading parameters in our training philosophy.

How to Perform the Athletic Deadlift

Here’s how we coach the athletic deadlift at Hardbody Athlete to ensure maximum effectiveness and safety:

  1. Setup: Begin with the barbell positioned over your third lace.
  2. Grip: Hinge at the hips and grasp the barbell with your hands placed a thumb’s distance from the knurling.
  3. Hip Positioning: Drop your hips towards the ground while bending your knees as much as possible. Aim to have your hamstrings touch your calves in this starting position.
  4. Initial Movement: Start the movement slowly. This helps take the slack out of the bar and ensures that your hips don’t pop up first. The goal is for everything to rise together.
  5. Acceleration: As the bar raises off the ground, gradually increase the speed at which the barbell moves.
  6. Hip Extension: Once the bar passes the knee joint, violently extend your hips until you reach a standing position with your rib cage aligned over your pelvis.
  7. Descent: On the way down, hinge at the hips and allow the bar to slide down the front of your legs until it passes your knees. Once the bar passes the knees, bend at the knee joint, drop your hips towards the ground, and lift your chest with your eyes focused approximately six feet ahead.

Common Mistake to Avoid

One of the most common mistakes we see is athletes trying to rip the bar off the ground. At Hardbody Athlete, we emphasize the importance of creating tension by starting the lift slowly. This approach helps ensure that the entire body rises as one unit, preventing the hips from popping up during the initial pull.

Personalized Strength Training for Optimal Results

Located in Plain City, Ohio, Hardbody Athlete’s System offers a high-quality strength and conditioning program for athletes in grades 7-12. For adults, our Athlete at Any Age program is designed to help you become lean, strong, and healthy.

We pride ourselves on providing a motivating and intimate training environment, with a semi-private setting that ensures a personalized experience for every member. With a 1:4 coach-to-member ratio, our programs are tailored to the specific needs of each individual, guaranteeing that you receive the guidance and support necessary to achieve your goals.

Join Us at Hardbody Athlete

Whether you’re an athlete looking to improve your performance or an adult seeking to enhance your strength and health, Hardbody Athlete offers the personalized, results-driven approach you need. Our strength training programs are designed to deliver measurable progress, helping you move closer to your goals with every session.

Ready to take your training to the next level? Visit our homepage to learn more about our semi-private training options and to schedule your no-sweat introduction. At Hardbody Athlete, we’re committed to helping you achieve the results you deserve. Don’t wait—join us and start your journey towards a stronger, healthier you today.