There’s no shortage of debates in health and fitness. The question of the “right” neck position for deadlifts is one of the most hotly discussed topics, and I can see both sides. Here’s my take and what has worked well for me and my clients. I’m not claiming I’m right, but I feel confident about this.
What’s the right neck position? Maintaining a neutral spine during a deadlift is crucial. It’s the first rule of deadlifting. By neutral, I mean keeping the spine’s natural curves—the lower back’s lordosis and the upper back’s kyphosis—in their normal alignment.
Coaches can panic if they see a rounded back during a deadlift. So why don’t we hold the neck to the same standard? Isn’t the neck part of the spine too?
I prefer a chin-tucked, or “packed,” neck position. It reinforces the neutral spine, since the neck is part of it. I get the other side of the argument; there are many examples of people extending their head back during a deadlift and doing fine.
In the beginner phase, a packed neck is my preference. As someone grows more proficient, they can have a bit more leeway. Also, what often happens during a max effort attempt is an extended neck and sometimes a rounded back, which shouldn’t be held to the same standard as a sub-maximal attempt or for someone just learning the lift.
For cues, I like lifters to stare at a target 10–15 feet in front of them on the floor. This helps with better neck position and also increases full-body tension. Win-win.
