Butt Position for a Deadlift in Olympic Lifting

Olympic lifting deadlifts, also known as clean deadlifts, are for more than just picking up heavy weights -- they also set you up for more advanced Olympic weightlifting exercises such as the clean and snatch variations. Appropriate body positioning, particularly of your butt, is critical to properly execute the exercise and avoid injury.

  1. Proper Exercise Technique

    • To properly perform an Olympic lift deadlift, stand with your shins against a loaded barbell. Adjust your feet to hip-width with your toes pointed slightly outward. Squat down to grasp the bar with a shoulder-width double overhand or hook grip. Look straight ahead or slightly up, contract your abdominal muscles, push your chest out, arch your lower back and angle your upper back as vertical as possible. Drop your butt low so that your thighs are parallel with the floor. Inhale deeply to create an abdominal block, press through your heels and pull the weight off the floor by extending your legs and driving your torso upward. As the bar passes your knees drive your hips forward and pull your shoulders back. Exhale fully at the end of the movement.

    Butt Position

    • During a clean deadlift, your butt should be low and back, which will encourage the correct muscles -- the glutes and hamstrings -- to do the majority of the work. As soon as your butt moves to an incorrect position, you'll likely find your back rounding or your weight moving forward into your toes causing your quads and back to do the heavy lifting. Proper butt position will allow you to lift much heavier loads since your glutes and hamstrings are larger and stronger than your quads.

    Tips on Maintaining Proper Butt Position

    • If you have problems keeping your butt in the proper position, there are a few tips you can try. Place a plyometric box or other platform behind your legs. Use lighter weights and touch your butt to the box every time you lower into position. After several repetitions like this, your body will remember how to position itself and it will become second nature. Lack of flexibility may also make it difficult to get your butt in the correct position for the deadlift. Stretching exercises that target your hamstrings, hips and lower back can improve flexibility and make it easier to assume the correct butt position.

    Considerations

    • Deadlifts are generally considered a safe exercise if done with proper form. However, always use caution when working with heavy weights. Rounding your back during a heavy deadlift can result in pulled muscles or herniated discs. If you're new to deadlifts, begin with lighter weights. Gradually increase your weight as you become more comfortable with proper form and your strength improves.