Shoulder-blades on Deadlifts: over the bar regardless of build. Image credit: CrossFit

Posted by Jason Papillon in reply to Proper Hip Position on the Deadlift:

The guys at Westside Barbell advice to keep your shins off the bar and keep the shoulders in front of the bar.

I read an article by Sakari Selkäinaho from a finnish bodybuilding magazine just few hours ago, the article was about Deadlift. He said one of the mistakes is to let the shoulders go forward.

Shoulder Position on the Deadlift. The shortest distance between 2 points is a straight line. You can’t pull in a perfect straight line, but you should strive to.

The only way to pull in a straight line is by starting with the bar against your shins & shoulder-blades directly over the bar. This puts your shoulders in front of the bar, not over the bar.

Why Shoulders over The Bar Doesn’t Work. Your shins & knees are in your way. You’ll avoid hitting your shins/knees by making these errors:

• Stiff-legged Deadlift. Starting with the hips too high. Hips lift the bar, knees can’t help. You’re stronger if you use all your leg muscles.
• Bar Far Away. Bar far from shins so you don’t hit them. This increases the torque on your lower back, meaning less strength.
• Hips too Low. Deadlift are not Squats, start with the hips higher. You’ll usually couple this one with the bar far away from shins.

Correct Deadlift Starting Position. And this is regardless of whether you have long/short legs and a long/short torso.

• Bar Against Shins. Bar must touch your shins in the starting position.
• Shoulder-blades over Bar. Above the bar when looking from the side.

This puts your shoulders in front of the bar & your hips at the correct height.

How to Achieve Correct Shoulder Position. Some tips to learn the correct starting position on Deadlifts.

• Tape Yourself. Use a video camera & tape yourself while doing Deadlifts. Check your form between reps & adapt from there.
• Ask Help. Ask someone to tell you if your shoulder-blades are over the bar when doing Deadlifts. It’s easier if that person can Deadlift.
• Practice. Technique comes with practice. Lower the weight & focus on technique. The more you Deadlift, the better you become.

Practical Example. Andy Bolton Deadlifts 455kg. His shoulder-blades are over the bar, shoulders in front of the bar. Note that Bolton uses a mixed grip. The shoulder of the hand facing away is less forward than the other one.

More Info. If you don’t have Starting Strength, read Mark Rippetoe’s Analysis of the Deadlift on CrossFit. Read also the comments answered by Mark Rippetoe.