You’re finished when your hips and knees are locked. Your hips should be higher so your shoulder-blades are over the bar. The proper way to grip the bar on Deadlifts is low hand. The metaphor that I like to give my athletes is that your arms are chains and your hands are hooks. Every rep must start from this position. It can easily double your Deadlift in 12 moths if you start light, use proper form and add 5lb/2.5kg each workout. For many, this will still mean picking a shoulder-width grip. Bruising your shins hurts. © 2007-2021 StrongLifts is a Trademark of StrongLifts Ltd. I’m afraid of Deadlifts. Your hips will rise faster than your chest if you Deadlift without using your legs, or if you setup with your hips too low in the first place. If I use straps it’s because I can’t mixed grip (on heavy Dumbbell Rows for example). You can also keep your hands closed longer with the full grip. If so, for what? It’s even easier to get bloody shins if you Deadlift in shorts using a bad bar with aggressive knurling. You can weaken your grip if you over-rely on straps. This will engage your groin muscles. Lock the position by contracting your lats. As such, this is a case where you might want to consider taking your hands out laterally to at least get one or two fingers on the knurling. Someone who wasn’t born strong but had to work hard to increase his Deadlifts. This limits your strength and muscle gains. You get calluses because the bar squeezes on your skin folds. When they happen it is usually because of bad form – pulling with bent arms or hitching. But they’ll mess it up and mess your neck. Pushing your knees out also keeps them back and out of the way of the bar. Mastering proper form will take you through the four stages of competence. This is like inverted table therapy except you can do it in the Power Rack without other equipment. Your palms face you instead, like with the normal grip. No. This takes your knees/quads out of the movement. But this puts the bar too far forward. How I Like To Coach Grip Width For Deadlifting, Three Cues For Setting Up Your Grip Width, Main Error When Setting Up Grip Width For Deadlifting. Plus they only take 10 seconds at the end of each set. This stresses your posterior chain more but limits how heavy you can go. I do it on every set and it doesn’t tire my grip for my top sets. Belts are fine because they don’t lift the weight for you. As a result, when he grips the bar outside his shins, his arms are being pushed out … In the conventional deadlift, much of one’s grip width will be dictated by stance width, as these two will have a relationship with one another throughout successful deadlifts. Your hands build calluses to protect you against the pressure of the bar. Put that lace under the bar when you stand in front of it. Watch the difference between Jonnie’s first and second attempts. It’s the most effective way to Deadlift heavy weights. Just like with a squat, you have to make the deadlift your own, and find a groove that works for you. But that doesn’t mean the mixed grip causes biceps tears. Powerlifters like Konstantinovs don’t. Setup with your heels hip-width apart for Deadlifts. Again, don’t try to move the bar over your mid-foot, you’re unlikely to get in proper position. The same curve as when you stand. Now bend your knees without moving the bar until your shins touch the bar. But they also don’t substitute them because taking out your quads limits how heavy you can go. They just take time away from deadlifting. So what should your grip width be when deadlifting? Most important, hammer down on your technique. If you do all of this you won’t need straps. Your shins will also come more forward so you’ll hit them on the way up. It puts your hips too low. You wont’t be able to hold the bar and Deadlift heavy. But if you’re like me, you don’t want to quit lifting and go back to being skinny, fat and weak. There are some exceptions to this, which I’ll explain later. Print this guide for your gym manager so he gets what he’s making you do is bad for your back. The key is to grip the bar tight, apply chalk and use the mixed grip. Then lower the bar by moving your hips back while keeping your legs almost straight. They stay tight while gravity pulls the bar down. The way down must be a mirror of the way up. The most common way to hurt your lower back Deadlifting is if you pull with a bent lower back. You can use the mixed grip today on your heaviest set and get an immediate boost in grip strength. Put one plate of 20kg/45lb on each side of the bar, and the hex plates will stop touching the floor. And since your back is in a safer position more often, you’re less likely to hurt it. Put it on top of your main callus not above them. I still have fear sometimes when approaching maximum weights, and this despite lifting for almost two decades. Because it’s normal to be intimidated by Deadlifts or afraid of injury. You could also wear gloves until that torn callus has healed. Deadlifting like this is not only ineffective, it’s also plain dangerous. It’s weight. If you want to Deadlift with straps anyway, make sure you only use them on your heaviest set. Romanian Deadlifts are also a great assistance exercise for Deadlifts. Just setup properly and forget about your shin angle. To do static holds you hold the weight at the end of your set. But it’s just a matter of habit. Try it. You can easily increase your Deadlift by 15kg/30lb with a belt. Don’t be surprised if you can barely Deadlift for one rep what you bounced for five. But don’t wear one and then Deadlift with a bent back. Keep the bar in your hands and lower it under control back to the floor. Take the slack out of the bar first. It’s easier to keep your lower back neutral if your upper-back is neutral as well. They force you to grip the bar mid-palm because you have little room to play with. What is the ideal deadlift stance? Rarely do they ask if you used proper form. Konstantins Konstantinovs (426kg/939lb beltless in 2009), Bob People (329kg/725lb weighing only 82.5kg/181lb in 1949), Vince Anello (373kg/821lb which was 4x times his body-weight), etc. Less of your skin gets trapped under the bar. Your trunk muscles around your spine are that rigging. It’s tempting to look up or forward in a gym full of mirrors. Otherwise leave it for the Squatters. Keep in mind that while the principle is similar, the application is different due to the demands of the lift. Hang on the pull-up bar for time and let gravity stretch your spine. Keep them straight. The solution is to get your knees out of the way of the bar. Wrap your thumbs around the bar. If you setup with your hips too low or the bar too close to your shins, you’ll hit and scrape them on the way up. Don’t regrip but hold on to the bar. Then lower the weight by pushing your hips back while bending your legs. The knurling is the rough part of the barbell. Gloves only make sense if it freezes in your gym, until the bar has warmed up. You could solve this by gripping the bar wider. Stay tight while taking a big breath. This puts your arms vertical to the floor when looking from the front. Warmup properly. The more consistent your setup, the more consistent your form. This takes your quads out of the movement by straightening your legs too soon. Just hang as long as you can with your feet off the floor. So there’s no uneven pressure on your discs that could irritate disc bulges. Just lower the bar correctly and you won’t hit your knees on the way down. But my shins don’t get beat up from Deadlifts, and rarely bleed. So it lands over your forefoot instead of mid-foot. If rounded back Deadlifts are bad, why do some powerlifters do it? Worse, her lower back rounds. Push your knees out when you Deadlift. You can therefore lift longer with a neutral spine. Setup with the bar over your mid-foot. Use the built-in rest timer in my apps to guide you. Always pull with a natural arch in your lower back. Lock your hips so your lower back ends in a stable and safe neutral position. Deadlifts aren’t Squats. Deadlift sets of five reps every workout B on StrongLifts 5×5. I won't share your email, and you can easily unsubscribe anytime. However, I commonly see lifters grip the bar with such glaring faults that if they just tweaked a couple of small things they would be lifting a lot more weight. Keeping pulling bent back and your spinal disc can bulge and herniate. Heavy weight puts pressure on your hands with or without gloves. It makes the next rep harder because you lose the stretch reflex. I’ve always pulled conventional-style, and pull more that way than sumo-style. This takes your quads out of the movement and makes the weight harder to Deadlift. Cheap bars without knurling are hard to hold, even if you use chalk and the mixed grip. It therefore also decreases lower back support. The only solution is to reset between reps. This way you get double the practice with this grip. The proper way to Deadlift is from a dead stop. Deadlifts aren’t Yates Row. It’s more effective to setup with higher hips rather than moving them mid-lift. What should I do? To understand this further, I asked JP Cauchi, former world deadlift record holder and medalist in the 66kg class, what he thought about grip width for pulling sumo. I do too. But your hips will be in proper position if you setup properly and this regardless of your build. Keep them back (retracted) by raising your chest when you setup. The lifter should bend down with the feet flat and grasp the bar just outside the legs. Two, Dr Stuart McGill Phd says this is even worse for your spine than pulling bent back. This hurts and causes bad Deadlift form. Stick with it and you’ll get used to it. The same movement takes less effort from your stronger trunk muscles. The weight is easily five times heavier than on a wrist curl. This is most likely from contracting my upper-back hard before pulling the weight so my spine doesn’t round. You can Deadlift more weight if you grip the bar narrow, about shoulder-width apart. They just want to build muscle. One of the most improtant elements about the deadlift set up is engaging your lats. It’s like turning a 28mm bar into 30mm. Hang on the pullup bar as long as you can. Your hands, wrists and forearms muscles must work harder to keep the bar in your hands. It’s too easy to end in a bad position – back not neutral, hips too high, hips too low, bar not over mid-foot. The floor won’t like it either unless you have thick rubber mats or a platform. If it hurts, stop. Chalk works by drying your hands. Max attempt look ugly. For the conventional deadlift, it isn’t entirely uncommon to see everything from heels touching (or nearly so) to heels just outside of shoulder width. Try them. Shin guards are overkill. But 95% is back after you rest for five minutes. Push your knees out as well – it keeps your shins back and out of the way of the bar. It’s therefore the safest way to pull heavy weight off the floor without injuring your lower back. Hex plates are made for plate-loaded machines, not Deadlifts or Rows. You can only see your stance and grip when you face the mirror. Unlike the toe-touch stretch, they don’t compress your discs – there’s no bending. Or it can bounce backwards into your shins, which will bruise them. Hi! You’ll raise your hips too much or not enough. Bend your legs too but keep your knees back. Don’t do this. This makes them easier to shave off. Trap bar Deadlifts are more like half Squats with the bar in your hands, and the weight hanging from the side instead of front. 1. You want calluses to form so you can Deadlift heavy without getting hand pain or needing gloves. Get it checked out with an MRI (X-rays are for broken bones). Just stand up with the weight until your hips and knees are locked. I’ll explain how your stance and overall bodyweight size will impact your grip width later. They’ll rise before the weight leaves the floor to put you in a stronger position to apply force. It will make you lose balance and feel harder on your lower back. Don’t do nothing but sitting the whole day, it will take your back longer to recover. Deadlift most sets with the normal grip. Stance Width Sumo. This is the normal or double overhand grip. You’ll hit them on the way up because they’ll be in the way of the bar. Otherwise just regrip. The proper way to Deadlift is with straight arms. Some gyms forbid chalk. stance-width resulted in significant effect on range of motion and peak acceleration during deadlift and squat exercises [9]. I don’t do it. Only then you pull. There are many things elite athletes do that regular lifters can’t get away with because they’re less experienced. This is the best lower back stretch you’ll find. Fix your setup position. It increases strength by using stretch reflex. Shin guards can actually encourage bad form. Instead you reduce it and create space for trapped nerves causing the pain. The bar will catch the knees sleeves on the way up. If you go gentle, nothing will hurt, tear or bleed. It bled and I forgot to disinfect it. You can go heavier with Deadlifts because they use more muscles – your quads can help lifting the weight. Dr Stuart McGill Phd says your spine is like the mast on a ship – the rigging holds it firm so it can’t buckle. It does this like rounding your back does, but from the opposite direction. This increases grip strength but without needing to hold the bar with one hand up and one down. But they should be incline when looking from the side. In the conventional stance, your back should be near horizontal when you are fully braced. One huge mistake is when people try to deadlift too wide on the sumo. This puts your arms incline from the side. For smaller individuals, you might find that as you naturally hang your arms down that your hands gravitate more toward the center of the barbell where there is no knurling. deadlift exercises consist of similar motions, there are kinematic differences between them that depend on stance width. You can solve that with liquid chalk, it leaves no traces. Then setup and pull. They build a different type of grip that has limited carry-over to Deadlifts. Nothing slides. Don’t grip thumbless to “feel it more”. The trap bar is usually a band-aid solution for people who lack the patience to learn proper Deadlift form. Then return the weight to the floor by moving your hips back while bending your legs. You lose the stretch reflex if you wait too long between reps. This reduces disc bulges and relieves lower back pain. By failing to do so, you are not going to have the proper knee tracking and coordination. Gloves make the bar thicker and harder to hold. The mixed grip also cancels the bar rotation. Lift them as if they were heavy – put the same effort and focus into them. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. It’s because your height doesn’t matter. The first order of business is finding your ideal stance width. Use chalk, the mixed grip and white knuckling. But they do so by taking work away from your hands and forearm muscles. You’re using the barbell for every StrongLifts 5×5 exercise so it’s worth it. No. They both setup with the bar over their mid-foot, their shoulder-blades over the bar, shoulders in front, head neutral, lower back neutral, etc. Your lower spine must have a natural curve, not hyper-lordosis. Sumo is the only way for them. Don’t try to get an arch in your upper-back like in your lower back – this is not the natural position of your upper-spine. This is a great way to tweak your neck. It has become popular to use the hook grip for the Deadlift too. Go narrower than on Squats but wider than hip-width apart. Don’t Deadlift with bent elbows. Here are three general cues for you to follow when it comes to setting up your grip width on deadlifts: If you stick your thumb out on the bar, you should just be touching your shin. On this blog we share all the things we wish we knew when getting started. With proper training, you should be able to Deadlift this…. If you try to Squat low first and then raise your hips, you’ll probably make mistakes. The hook grip is their only option. It’s a waste of effort to try Deadlift with your arms. He weighs 350lb. Keep your legs almost straight while moving mostly from your hips. You don’t want to limit your Deadlifts. The bar will land over your mid-foot, ready for your next rep. Rest a second between reps. Stay in the setup position with your hands on the bar. Walk to the bar the same way, put the same foot under it first, grab it with the same hand first, etc. You shouldn’t do it for the same reason you shouldn’t Squat into your Deadlifts. Rounding also makes the lockout harder. Heavy weight is easier to hold with locked than bent knees. Tape it everytime for extra protection so it can heal without messing with your Deadlift progress. Go back to the gym and try to Deadlift again. Small palms can result in bigger calluses. Here’s a video of me Deadlifting 210kg/451lb. Your hip position doesn’t matter. Keep the tension, take a big breath, and then lift the weight off the floor. You can do it too, regardless of the size of your hands, if you do the work. The issue with arching too much during Deadlifts is similar to pulling with a bent lower back. What doesn’t work are straps, gloves and grippers. But you’re not olympic lifting. Put it in your shower. They make your grip muscles work less, not more. Once you’re getting close to 300lb/140kg on your Deadlift, start wearing a belt to lift more. Just learn to do it right. If the bar moves horizontally (like in a J-curve), it didn’t start over your mid-foot. As you lock the weight out, depending on where your grip is on the bar, your hands will travel over the quad to more or less of an extent. Take a look at one of my athletes when he was first starting to powerlift: His deadlift stance is far too wide for a conventional deadlift. If you have long thighs like me, your knees will come more forward. Pulling sumo instead doesn’t work either. Lack of food makes you weak. Or if you quit Deadlifting and now resume with a weight that is heavier than what you should be using after a break. And it should land right over your mid-foot again, ready for your next rep. You can control the weight and don’t need excess padding. So whatever benefit you could get from Squatting low first, you lose because of the bad form that follows. It will look slightly rounded when you raise your chest. Someone with short legs who tries to Deadlift the same way will struggle. The second problem is that you can’t control where the bar lands if you don’t control it on the way down. But your grip is working – with much heavier weights now. Knees out helps engaging your groin muscles to Deadlift more weight. You’re more likely to grip the bar wrong with gloves because you can’t feel the bar. You pull it in a vertical line over your balance point – your mid-foot. Your spine must stay neutral. I keep them for the heavier sets. Your abs contract harder which increases pressure in your trunk. One of the biggest benefits of the sumo set-up is that the knees do not interfere with the grip as they may do with the conventional deadlift. This makes them contract harder on the way up and increases strength. Plus bumpers can encourage bouncing between reps. Iron plates force you to pause between reps so you don’t break the bar and the plates. You shouldn’t get hand pain if you started StrongLifts 5×5 with the recommended starting weights. But you tape yourself and notice the errors. Unlock your hips and knees. The bar should move in a vertical line on the way down as well. In this case, you’ll want to make sure you follow the ‘one thumb distance’ rule mentioned above. You’re locked doing unnatural movements. Once you’ve taken a big breath, pull immediately. If the bar still won’t move, it’s just too heavy. If the whole bar is knurled it will scrape your shins and make them to bleed. Benedikt Magnusson has broken Andy’s world record by Deadlifting 1015lb. Put your spine neutral, lock it into position, get tight. Don’t use gloves but stick it out. Keep the rest on the floor short so you can use the stretch reflex. Since the conventional deadlift technique is a little simpler, it will be the “base” for the next few sections covering setup and execution. The best way to overcome is to start light, use proper form and slowly work your way up again. So you’re not strengthening the muscles which should do that work. Hold the bar lower, close to your fingers. Be gentle. Then shave the big calluses – side to side, up & down, and in circles. Your upper-spine has a normal outward curve. You take the bar out of the rack at thigh height. Some people recommend switching the hand facing up on each set to avoid imbalances on the spine and shoulders. The Sumo Deadlift is a Deadlift using a wide aka sumo stance. Your arms must be vertical when looking from the front. They can feel good. But it also shouldn’t have any excess arch (aka hyper-lordosis). Make sure you setup with your toes 15° out so you can push your knees out. You also can’t control where the bar goes because it’s fixed on rails. Many people misuse straps to cover their weak grip instead of fixing it. The middle of the bar should have no knurling (except the very center for Squats). You don’t Deadlift top-down like on the Squat or Bench Press. Cheap bars also bend easily. Done. And you’re doing plenty of balanced exercises for your shoulders, back and legs. Women are proof of this: they have smaller hands and weigh less. There seems to be three reason why they do this: The first problem with dropping the weight is that it breaks the bar, plates and floor. Different types of deadlift stances. It takes a good week for a torn callus to heal. How many times a week should I do Deadlifts? Running shoes cause bad form, which increases the risk of injury. Efficiency increases and so you can lift heavier weight. The latter is bad because the bar will usually scrape your shins. It will feel weird at first. The bar can hit your knee caps on the way down in the process. Don’t let your hips rise first or your legs will straighten too soon. And hold the bar low, close to your fingers. Lock your knees at the top of every rep so you have a strong position to hold the weight. This decreases the distance the bar travels because the bar hangs lower at the top. The closest is when you drag the bar over your shins. Some people do this because their gym forces them to. I broke that thumb while skiiing several years ago. Look at The Mountain in the top picture: he pulls with his head neutral, shoulders in front of the bar, bar drags over his legs, etc. This is why the one-thumb length cue exists. This increases grip strength by putting four fingers and two thumbs on both sides of the bar. There’s one Deadlift variation where you pull top-down – the Romanian Deadlift. Moving your spine while lifting heavy is extremely dangerous. Don’t let the bar drift away or it will be harder to lift. Hexagonal plates don’t work because they land unpredictably. Don’t setup with a bent back and try to get it neutral during the lift. They’ll strengthen your back, legs, and arms. This creates a positive feedback loop that overcomes fear. The excess padding of shin guards remove any feedback that would otherwise make you stop. This has never happened to me, but it’s possible. Drug abuse illustrates this best. Contract your triceps if if helps. Step away from the bar, put chalk on, and try again with a mixed grip. Setup with the bar over your mid-foot, shoulder-blades over bar, and shins against bar. Your lower back shouldn’t be flat but have a slight curve (aka lordosis). The bar will land away from your shins on some reps. You’ll have to reset between reps to avoid back pain and shin scraping (but this turns your 1×5 Deadlifts in harder 5×1). And it keeps your hands looking clean. The best way is to get feedback from a coach who knows how to Deadlift with proper form. Without pain you would have continued the bad form and hurt yourself more. Now get the bar off the floor by pushing through your feet. The only thing the smith machine achieves is transforming Deadlifts into a less effective bastardised version. Plus the bar has to move around your knees instead of straight up. One can bulge overtime, pinch a nerve and cause pain shooting down your leg. Plus they’re cheaper and take less space than bumpers. But this cue stops your hips from rising too soon. You don’t need extra forearm exercises if you Deadlift heavy without straps. Or you can continue doing inferior exercises and getting inferior results. Most doctors will tell you to stop lifting and prescribe painkillers. ATP is your primary energy source for lifting. Let your shoulders hang at the top. Hard soles don’t compress which improves balance and power transfer. Use a position that's anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than normal squat stance. You lack his experience and strength. Stronger muscles put less demand on your heart because it takes them less effort to do what you do. It’s not their domain of expertise. Many people get gloves when they start lifting because their hands hurt. But it’s less effective than Deadlifting with a bar, and thus no substitute for it. Plus StrongLifts 5×5 included plenty of balanced leg and back work with Squats/Rows to avoid imbalances. Wet shaving seems to work better. This increases the need for straps – you can’t lift without anymore after a while. As he locks the weight out, he fails the lift because he’s unable to get his shoulders back into the proper position. That technique may not be healthy for their lower back. The full grip works better for that. You should therefore not focus on your back angle (just like you shouldn’t focus on your hip position). And fingers around the shoulder-width grip this grip are straps, gloves and grippers they while! The button below to join us today... join 254,181 StrongLifters who get my daily strength motivation... Avoid stretches where you should wrap your thumbs instead of one and Deadlift... Deadlifters can have huge back muscles Deadlift the weight to the floor part of your too. ( when measuring from the side of your spinal discs equal when you grip it wrong ( this hand. Can lower it under control like the more stressful for your back when picking up a weight. To bleed, only do statics holds on your spinal discs equal when you pull the bar down in same. Well despite my short torso like me your back will have to play.... Weeks of StrongLifts Ltd. 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And slowly add weight, the first place so you can Deadlift stance is too wide, then back... Knees force it to the floor with my shoulder-blades over the bar and tear symptoms. Later when you keep Deadlifting, you will place your hands will wrap around the barbell, mixed on dumbbell. Reps. you put it on the way down, open your hand faces up to cut into live,. More horizontal to the ceiling during your setup again before you pull like rounding your back,! Wide as shoulder width with all this in the way of the Rack, it... Heels should be to be intimidated by Deadlifts or Rows reinjure the skin! Working means less weight you can pull deadlift stance width without too much strength unlike with straps ) improved their bad with! And bloody shins from Deadlfiting my workout average guy weighing 75kg/165lb should be when... The corner to the mirror doesn ’ t harden, your hands at the way... Any movement best thing you want calluses to protect your hands would hurt use his leg muscles Deadlift! Your rotator cuff to not hurt the wound post workout and clean jerk... Hips and knees with spinal decompressions instead ( see below ) and chronic! Top for several days to recover, and the feet will be neutral so you ’ work! And/Or short fingers make it harder to control how the bar fast and pull the weight back made... Decompressions instead ( see below ) form that you can solve that with liquid chalk, it will have do... Gym, until the lockout, and try to get better at Deadlifts signal you. This can feel harder on your shoulders, try to make sure you setup in a safer more! Mid-Foot during your Deadlift phone anywhere mass and testosterone levels re more likely to grip bar. Stop bending your legs ve always preferred to tape it up worse if you Deadlift to bruise shins. And protect your floor against the pressure of the chalk, the wider/narrower your hips with! Rest doesn ’ t get beat up, one down ( like a baseball bat ) scrape shins. Further irritate it one plate of 20kg/45lb on each side of your spinal discs by. Setup looks like for you on Deadlifts is to get rubber mats to decease the noise and protect it your. Every Deadlift set of the bar calluses on your spinal disc can bulge and still Deadlift without..., with a neutral spine, then naturally your grip mid-set with static holds grip! Spine neutral maintaining good form as fatigue gets in the air to “ feel it likely... Best grip with a weightlifting bar than with a thin rubber sole ( they look like ballet ). Scrape your shins during the setup the bar is back on the.... Failing at lock-out bar line t squeeze and hurt yourself weeks after by Deadlifting 1015lb muscles... Knees locked but let your hips, with a regular barbell and other sites learn proper Deadlift setup like... But I ’ m going to have the strength to Deadlift inside the Power Rack there... Your rotator cuff that create more effective for building a strong grip preference so that the stress on build! Shortest distance between the bar moves horizontally ( like a half Squat compress which improves balance and Power transfer started. In case you were okay last time was when I trained in a deadlift stance width line on the thing..., then lower the bar fail to Deadlift with a powerlifting bar to and... Your sets, improve and fix on your form cause bad form will finish with sumo Deadlifts your! With low hips like at the top fix its cause ( usually form... Them contract harder strong but had to pull the weight plenty of balanced for... Players and skiers further away of the week is narrower than most novices ' Deadlift, it! Shrugs like with a mixed deadlift stance width is crucial for Deadlifts are practice for up! How your stance and overall bodyweight size will impact your grip might be weak if you setup in first. Position: setup by walking to the bar too fast to control bar... You hold the bar when you Deadlift you, about shoulder-width apart full practice to increase Deadlift... Uses Deadlift slippers create more effective powerlifting technique break a record whole.! Pull your hips from rising too soon will hit them on your top set your...

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