Squat vs. Deadlift. Image credit: Starting Strength 2nd edition.

Posted by Dorian Ontiveros in reply to How to Deadlift with Proper Technique

My coaches tell me when you Deadlift your hips must be below your knees like a Squat and explode. When you pick it up the bar must go up against the shins. Right now my shins are filled with scabs. I want to know: am I doing Deadlifts right?

The Deadlift is Not a Squat. While the Deadlift & Squat movements are similar, Deadlifts are not Squats:

• Squat. Hips go lower than knees to break parallel.
• Deadlift. Hips higher than knees. Like a half Squat.

Why Low Hip Position is Bad. Look at the Squat position in the picture above. Imagine you Deadlift from that position, here’s what happens:

• Strength Loss. The knees are over your toes, shins more diagonal. Start with low hips, and you’ll usually bring your hips up anyway. The bar loses contact with your shins, ending in front of you. You’re not pulling in a straight line, meaning less weight.
• Scraped Shins. You’ll hit your shins/knees if you don’t bring your hips up. That explains why Dorian’s shins are filled with scabs.

The Deadlift is not a Stiffed-Legged Deadlift. Start with the hips too high and your hips do all the work, meaning less weight. Use your knees: start with your hips lower like if doing a half Squat.

How to Find the Proper Hip Position for Deadlifts. Exact hip position depends on your build: long/short legs, long/short torso. Your hips will be higher if you have long legs than if you have short legs. But these rules always apply:

• Bar Against Shins. Bar touches your shins at the start of the Deadlift.
• Shoulder-blades over Bar. Put your shoulder-blades directly over the bar, close to perpendicular with the floor when looking from the side.
• Shoulders in Front of Bar. Happens automatically if you put the bar against your shins & your shoulder-blades over the bar.

Example of Proper Hip Position. I have long legs & arms and a short torso. Here’s my starting position on Deadlifts. Notice the shoulders in front of the bar, shoulder-blades over the bar, bar against shins.

Deadlift hip position: shoulder-blades over the bar, shoulders in front of the bar.