Lots of coaches will suggest that packing your neck deadlifting. They’ll suggest it’s safer and allows you to transfer forces more optimally through your kinetic chain but does this notion hold up in practice?
The case for packing your neck when Deadlifting
Coaches suggest that packing your neck will alleviate the possibility for any neck straining to occur under heavier loads. This could happen when lifting heavy weights from the floor as cervical extension might make you feel some discomfort in your neck, at least, anecdotally.
Another reason to keep your neck packed is to transfer forces more efficiently through the kinetic chain so that you can potentially lift more. Furthermore, packing your neck tends to promote a more “neutral” spine and just looks “nicer and safer” as opposed to cranking your neck up.
The case for not packing your neck when Deadlifting
I’m more inclined to agree with the contention that packing your neck is unnecessary Deadlifting. In contrast to the argument that cranking the neck causes neck injuries, of all the deadlifts I’ve ever read about, seen, or heard about, I’ve only ever heard about 3 people hurting their necks. This is in line with Greg Nuckols contention from his incredibly extensive deadlift guide that there is a very low risk of hurting your neck.
I haven’t seen any evidence suggesting that packing your neck improves your deadlift. Because of this, I’m just going to look at some pretty strong dudes and see if they pack their necks or not. Yes, I know, not a very scientific way of doing things as sometimes, there tends to be a large discrepancy between what is conventional in science and what is done in the gym but obviously there’s merit to what these strong, large fellas do.
During Eddie Halls whopping 500 kg Deadlift, I wouldn’t say he packs his neck but he definitely doesn’t extend it.
Ed Coan doesn’t deadlift with a packed neck and he can Deadlift over 900 lbs.
http://www.mashelite.com/wp-content/uploads/2015/06/Ed-Deadlifting.jpg
Benedikt Magnusson can Deadlift over 1000 lbs and he’s seen here in this image, not packing his neck
Andy Bolton doesn’t pack his neck either and here’s a video of the dude also deadlifting over 1000 lbs https://www.youtube.com/watch?v=PNvONtw-94g
Konstantin Konstantinovs seen here Deadlifting over 400 kg and not packing his neck
Clearly, packing your neck, or not packing it doesn’t deter force outputs based on these 5 Deadlifts. These men are the genetic elite, one must consider what or if the general population can potentially benefit from packing the neck. Anecdotally, nor I or my clients have benefited from neck packing and pulling heavier. In fact, most of my clients have pulled their heaviest just looking at the floor (which is not packing your neck, packing your neck is like making a double chin) or looking/gazing up.
Packing your neck will promote a conventionally more neutral spine, but, neutral isn’t always better or neutral isn’t always “neutral” or common neutral spine can’t be achieved by everyone. Some people just present more lumbar extension than others or some people poke their heads a little more forward, commonly referred to as forward head poke. If this doesn’t cause or contribute to pain or discomfort, and it probably won’t then it’s perfectly fine. Packing the neck does aesthetically look better than cranking your neck up and looking at the roof but I’d contend that it’s not safer.
Usually, people struggle to pack their neck but maintain enough thoracic and lumbar extension to lift the load safely. If leaving your neck in an upright position causes you to keep your chest up and your lower back straight, then you should deadlift with your head up. If packing your neck compromises the position of your lumbar spine, then you should probably not deadlift with a packed neck. The risks of injuring your lower back are much higher than injuring your neck deadlifting.
Practical considerations
You should deadlift in a neck position that’s comfortable for you. If we look at the heaviest lifters, it’s apparent that you don’t have to pack your neck to lift heavy. Looking at the floor, but gazing up is probably the best case scenario for deadlifting “correctly.” It’s important to mention that there’s no correct way to Deadlift. There are certain boxes you need to tick such as “flat” back, tight, braced tummy, and little to no valgus throughout the lift. Some lifter to display a degree of valgus initially but it’s easily corrected once the abductors engage efficiently and the adductors stop doing a lot of the work. This is usually seen in lifters with really strong inner thighs at an advanced level.