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Learn the Proper Set-Up for Barbell Lifts

Whenever you are performing a lift where you are pulling a bar off of the ground it is important to have a proper set-up. An improper set-up could be the reason that you are failing lifts. When you are setting up for your lift, before you even start to pull the barbell off of the ground, you must make sure that you have proper stance, alignment, and grip.

Read More Mechanics, Consistency, Intensity

Different types of lifts have different set-ups, but those three components of each set-up must be checked off before beginning your lift. Here are some lifts and their proper set-ups:

Deadlift:

  • Stance: Feet are directly underneath the hips.
  • Alignment: The bar should be as close to the shins as possible.
  • Grip: Your hands are placed so that your arms are outside of your legs throughout the lift. Your hands should be double pronated, or for heavier lifts, you may use a mixed grip.

Sumo Deadlift:

  • Stance: Your feet should be in a wide stance, outside of your shoulders.
  • Alignment: The bar should be as close to the shins as possible.
  • Grip: Your hands are placed so that your arms are inside of your legs throughout the lift. Your hands should be double pronated, or for heavier lifts, you may use a mixed grip.

Clean:

  • Stance: Feet are directly underneath the hips. You may slightly toe out to get the knees out and hips down.
  • Alignment: The bar should be over the top of the shoelaces where the knot is but not touching the shins, or mid-foot.
  • Grip: Your hands are placed so that your arms are outside of your legs throughout the pull, and outside of the shoulders in the catch. Your hands should be double pronated and in a hook grip with the thumb over the bar and the remaining fingers wrapped over the thumb.

Snatch:

  • Stance: Feet are directly underneath the hips. You may slightly toe out to get the knees out and hips down.
  • Alignment: The bar should be over the top of the shoelaces where the knot is but not touching the shins, or mid-foot.
  • Grip: Your hands will be placed out wide on the bar, where if you were to stand to full extension the bar is at the waistline between your pelvic bone and navel. Your hands should be double pronated and in a hook grip with the thumb over the bar and the remaining fingers wrapped over the thumb.

Deadlifts

Alignment of the barbell should always be anywhere between mid-foot to right up against the shin, never too far out in front of the body:

Bar-Placement

When performing these barbell lifts, brute strength and power can only get you so far. Positioning, form, and technique can help you to become more efficient in your lifts. That increase in efficiency will lead to greater generation of power, which can improve your lifts. That efficiency will also help you improve in barbell cycling as you will be able to maintain a higher volume of repetitions, due to the fact that there is not a break down in the technique of your movement.

Read More Deadlift Set Up Checklist

The start to every good lift is having a proper set-up with the proper stance, alignment, and grip. Focusing on these fundamental aspects before you start your lift will put you in a better position for success.

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