The Deadlift: A Pushing or Pulling Movement?

In the realm of gym enthusiasts, there's no better way to spark a lively debate than by delving into the deadlift and its classification as a pushing or pulling exercise. This article aims to demystify the controversy surrounding the deadlift and shed light on why some argue that this compound movement is more of a pushing exercise. We'll explore the intricacies of its biomechanics, delve into the mental approach, and dissect the ongoing discourse in the fitness community.

Understanding the Deadlift:

At its core, the deadlift is a closed-chain integrated movement that engages a myriad of muscles, notably targeting the posterior chain—comprising the glutes, hamstrings, erector spinae, and adductor muscles. Contrary to the prevalent belief, the deadlift extends beyond a simple pulling exercise, incorporating hip and knee extension reminiscent of squats or leg presses.

The Technique Checklist:

To reinforce the argument that the deadlift is more push than pull, let's delve into a detailed technique checklist:

• Power Position Begin with your feet in the power position, roughly shoulder-width apart, and step up to the bar. The setup differs from the clean or snatch, with the bar right next to your shin in the start position.

• Hip Placement Sit back so that your feet are flat on the floor and your hips are slightly above parallel. Unlike other lifts, your shoulders should be over the bar, not in front of it.

• Arm Visualization Mentally envision your arms as steel rods, originating at your shoulders and ending in steel hooks at the bar. This visualization emphasizes that all force on the bar comes from your shoulders through these rigid "steel rods."

• Leg Press Mentality Visualize yourself in a leg-press machine, maintaining tight levers, and driving your feet through the floor. The emphasis here is on pushing down against the floor, not pulling anything.

• Bar Ascent As the bar breaks away from the floor, keep it close, essentially dragging it up your shin, knee, and thigh. Maintaining this proximity is crucial for an effective lift.

• Hip Thrust At knee height, shift your mental orientation from "floor pushing" to "hip pushing." Emphasize "hips forward," ensuring your hips move forward, compelling you to extend at the knees and complete the movement.

• Finish Strong At the top, ensure your shoulders return to a normal position above your hips. This ensures a complete engagement of the gluteal group, erector spinae, hamstrings, and calves.
  

The Mental Approach:

The mental aspect plays a pivotal role in settling the push-pull debate surrounding the deadlift. Deadlifters are encouraged to consider themselves as engaging in a continuous pushing motion, keeping the bar close to their bodies throughout the lift. The three mental orientations provided guide lifters through this process, challenging the conventional perception of the deadlift as a pulling exercise.

Is it a Push or Pull?

The internet is a maze of conflicting opinions on whether the deadlift is a push or pull exercise. Despite the ambiguity, the detailed exploration above leads to a distinct conclusion—the deadlift is fundamentally a pushing exercise. The alignment of biomechanics, mental cues, and muscle engagement all point towards a pushing motion.

The Universality of "It Depends":

The beauty of the fitness industry lies in its universal response of "it depends." Every individual is unique, responding differently to cues and techniques. While the deadlift may be perceived as a pushing exercise for some, it might resonate as a pulling exercise for others. This universality reinforces the importance of tailoring coaching cues to each individual, acknowledging that there is no one-size-fits-all approach in fitness.

There is no one-size-fits-all approach in fitness.

The deadlift debate may persist, but the biomechanics and mental approach suggest that, fundamentally, the deadlift is a pushing exercise. As we navigate through differing opinions and individual preferences, the overarching principle remains—it depends. Understanding the nuances of each client and adapting cues accordingly ensures a personalized and effective approach to teaching the deadlift, ultimately promoting optimal form and muscle engagement.