There's some mental cues to think about, but generally I think deadlifts is the least technical lift. My trainer just say "bend down and pick it up".
Some important steps:
- hip or shoulder wide stance
- Deep breath: push out abs and lower back
- bend down at knees and hips so the knees are over the bar, hips close to the bar but still low enough to get leg drive
- grip width just outside legs, but wide enough so you don't get stuck on your quads
- the front if the shoulders should be in front of the bar before you pull: I was tought by the weightlifting and powerlifting coaches at my gym that this gets a much stronger initial pull to the knee
- straighten the arms and press the shoulders back and down into their back "pocket": thisactivates the lats and stabilizes the spine in a straight position
- create tension and pull out the slack of the bar
- don't yank it up as fast as you can if it makes you lose position (it does for me). "Speed" in the lifts is only good if you already have rock solid technique, or you'll just train improper movement patterns which results of the excessive focus on lifting it fast. Lifting heavy is about force production, not being as fast as possible. Powerlifting is a "slow" sport.
Regarding the front of the shoulders be in front of the bar, does that mean so if my knees and hips are closer to the bar which will make the shoulders be in front of the bar?
This makes a lot of sense! Thanks!