A lot of coaches that I respect coach their clients to dial their feet out while deadlifting. The Glute Guy says we shouldn’t.
Chris and I aren’t here to be contentious; we started Beyond Strength Performance as a means to make others better lifters, athletes, coaches–whatever a guy or gal can take away from reading our blog. That being said, we’re not into watching other coaches and lifters “get gurued.” So while our goal isn’t to create publicity by disagreeing with every concept that floats around the virtual strength and conditioning world, we’re still going to have the gonads to call bullshit.
I’ll preface the rest of this post by letting you know that it’s going to be short and simple. I’ll probably not use very many big words–but I will talk to you logically and from experience.
Here are three simple, and solid, reasons to dial your feet while deadlifting.
1. Bar Stays Closer to Body: Dialing the feet externally rotates the hips. When the hips externally rotate the knees move laterally and this creates a bar path that tracks closer to the hips and trunk. The load stays closer to the fulcrum and to the primary muscles that are making it move.
2. Right Muscles Do the Right Job: We’ll continue with our external rotation theme, but this time it’s in terms of stability. Dialing the feet out utilizes the hip external rotators (piriformis, gemelli, obturators, quadratus femoris). Since these muscles are close to the joint, we want them to create stability–dialing the feet out makes it easier for them to do their job. Subsequently, primary movers that are required to move the bar in the sagittal plane, from ground to hips, have more energy to displace into the ground.
3. Reduces Tension on Lumbar: Since the bar is closer to the body, and the hips are put in a good position to do work, dialing the feet reduces tension and load on the lumbar spine. This makes the lift safer.
There you go–three simple and easy to understand reasons to dial your feet while deadlifting. (6729)