Deadlift points of performance include which of the following?

• A. Shoulders slightly in front of or over the bar.
• B. Elbows bent and bar away from shins.
• C. Eyes downward and torso vertical to mirror.
• D. Hands inside hips and bar not in contact with shins.

Answer: (A)

A key point in the deadlift is starting with the bar positioned over the midfoot and the shoulders aligned so they are over or slightly in front of the bar. This setup keeps the bar close to your body as you lift, which helps maintain a neutral spine, reduces the lever arm, and allows the hips and legs to drive the lift rather than pulling with the arms. Elbows should stay straight and the bar should stay in contact with the shins as you begin and move upward. The eyes should be focused forward to keep the neck in a neutral position, not down, and the grip should be just outside the hips so the bar travels close to the legs. A setup with the bar not touching the shins or with the hands inside the hips would break the efficient bar path, and bending the elbows would weaken the drive. This is why the best POP is having the shoulders over the bar.