There’s no shortage of debates in the health and fitness world. The ideal neck position during a deadlift is a hot topic, and I can appreciate both sides. Here’s my take based on what has worked for me and my clients. I’m not saying I’m right, but I kinda am.
What’s the right neck position?
Maintaining a neutral spine during a deadlift is paramount. It’s the first commandment of deadlifting. Neutral means keeping the spine’s natural curves—the lower back’s lordosis and the upper back’s kyphosis. Coaches will panic if they see an athlete round the back during a deadlift. So why not apply the same standard to the cervical spine, the neck? Is the neck not part of the spine?
I prefer a chin-tucked or packed neck position. It reinforces the neutral spine, which the neck is part of. I understand the other side: there are many examples of people extending their head back during a deadlift and they’ve been fine.
But in the beginning stages, a packed neck is my preference. Then, as someone grows more proficient with the movement, they’re allotted more leeway. Also, what often happens during a max effort attempt—an extended neck, and yes, sometimes a rounded back—should not be held to the same standard as a submaximal attempt or someone just learning the lift.
In terms of how to cue the proper neck position, I like to have lifters stare at a target 10–15 feet in front of them on the floor. This helps with better neck position and actually helps increase full-body tension.
