Tip: Deadlift Barefoot. Here's Why. Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Deadlift Barefoot Here s Why Want to get better results from big pulls Take your shoes off Here' s why plus info on active vs passive foot by Tony Gentilcore July 8, 2016August 18, 2019 Tags Tips, Training Naked Feet Work Better Deadlifting barefoot or in socks: Alleviates an anterior weight shift. Helps to shift your weight back. Better engages the posterior chain (glutes/hamstrings). Gets you closer to the floor, which equates to a shorter distance to lockout. If you train at a gym that doesn't allow you to take your shoes off, it's lame and you should consider finding a new gym. Shy of that, look into purchasing a flatter shoe like Chuck Taylors. When doing deadlifts barefoot, it's a good idea to adopt the concept of active foot vs. passive foot. It was initially devised for squats, but it carries over very well to the deadlift, too. Active vs Passive Foot A common mistake people make with their initial setup is losing the arch in their foot so that it flattens out and collapses, resulting in a disadvantageous position. The easy fix is telling someone to wear orthotics (and, true, some people require them). However, orthotics are often a lazy fix that doesn't address the actual problem. Adopt an active foot instead. You'll learn to get even weight distribution amongst three contact points of the foot – underneath the big toe and little toe, as well as the heel. Additionally, you'll "layer" the three points of contact with another popular cue, which is to corkscrew your feet into the ground as if trying to rip the floor apart. This helps to improve external rotation torque in the hips, drastically improving hip/low back stability. Make a Heel Print in the Floor The deadlift is just as much a pushing exercise as it is a pulling exercise. You need to think about pushing the barbell away from the floor by putting as much force into the ground as possible. A common cue is "try to make a heel print in the floor," and it works like magic. Not, like, you know, Gandalf defeating the Eye of Saruman magic, but more so like, "Holy shit, I just lifted 20 more pounds than usual" magic. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Big Boy Basics The most overlooked or misunderstood principles when it comes to creating an effective exercise program. Check out this list. Bodybuilding, Powerlifting & Strength, Training Chad Waterbury October 24 Training Tip Two-Bench Hip Thrust Leg Curl Build your glutes and hamstrings with just your bodyweight. Try this. Exercise Coaching, Glutes, Legs, Tips Nick Tumminello November 30 Training Ditch the Barbell for Big Healthy Shoulders Overhead barbell presses can restrict joint mobility and mess up your shoulders. Here are five one-arm alternatives that work better. Bodybuilding, It Hurts Fix It, Overhead Press, Shoulders, Training Eric Bach November 2 Training A Doctor s View of CrossFit CrossFit attracts just as many participants as critics. Dr. Stuart McGill gives us his perspective on the pros, cons, and future of CrossFit. CrossFit, Metcon, Training Dr John Rusin May 11