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SESK: Stuff Everyone Should Know · sesk.info/lift-deadlift-bar-close

Where should the bar travel during a deadlift?

Close to your legs, sliding up near the shins and thighs.

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  1. Swinging out in front of your legs
  2. Close to your legs ✔
  3. Bouncing off your knees

Why: The NSCA says the further the bar is from your legs, the harder your lower back has to work. Keeping it close gives the hips and legs better leverage.

Huh, didn't know that: An NSCA coach writes that a great deadlift should leave marks on the shins.

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Why is the bar so close to your shins? It likes leg day too.
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References

Answer: Close to your legs. The NSCA says the further the bar is from your legs, the harder your lower back has to work. Keeping it close gives the hips and legs better leverage.

  1. NSCA TSAC Report: The Deadlift and Its Application to Overall Performance www.nsca.com/education/articles/tsac-report/the-deadlift-and-its-application-to-overall-performance
    The further the bar is away from the legs, the more the lower back has to activate to perform the lift.
    Checked 2026-10-12.

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