I wrote earlier that a proper deadlift should be done by bringing the hips forward, not pulling back.

Ali asked: “Strengh training coaches like Pavel Tsatsouline & Dave Tate recommend pulling back. I’ve read Mark Rippetoe’s views and he echoes what u say. Could u explain further? I know the beginning of the Deadlift is like a Squat: keep hips down, extend the legs and then pull back. Is this correct or not?

What Pulling Back Isn’t. When I tell you not to pull back, I mean: don’t pull back with your lower back. If someone tells you he got a hernia from deadlifting, it’s probably because he was pulling with his lower back.

The only thing your lower back should do is staying rigid. The weight will try to bend your back. Keep your lower back straight. That’s how the deadlift will give you a strong back.

What Pulling Back Is. So what do Pavel Tsatsouline & Dave Tate mean when they advise you to pull back on the deadlift? Two things:

• Lean back
• Pull the bar toward your body

Dave Tate on leaning back: “What happens when the weight on one end is coming down? The other end goes up.” In other words: let your body fall backward & the bar will go up. No you won’t fall, unless your deadlifting less than you’re own bodyweight.

The closer the bar to your body, the less torque on your lower back. That’s why you should pull the bar toward you using your lats while bringing your hips forward. You’ll rarely feel anything in your lower back deadlifting this way.

Exercise a lot. Focus on your deadlift technique. Bar close to your body, shoulders back, hips forward. Do some glute activation. It takes some time to find the groove, but once you do, you’ll understand what pulling back means.

You have questions on the deadlift or other strength training exercises? Post them using the comments.