The deadlift is a true test of strength and endurance. It’s a lift that requires serious technique, strength and patience. Deadlifting is a fantastic lift to include in your training program.
Here is how you do the deadlift:
- Start with your feet shoulder-width apart, and your hands just outside of your legs.
- Bend at your hips and knees to lower your torso until it’s nearly parallel to the floor, then grip the barbell with an overhand grip.
- Keeping your back straight, lift the barbell by extending your hips and knees until you’re standing upright.
- Lower the barbell back to the starting position by bending at your hips and knees.
Top Tips For Deadlifting
Here are 10 tips to help you master the deadlift.
The deadlift is one of the most advanced exercises. It is an important exercise to include in a strength program but it can be rather difficult to master. If you want to master the deadlift and start seeing significant gains from doing this exercise, then consider these 10 tips when deadlifting.
- Start light – Don’t try to lift too much weight too soon. Start with a weight you can comfortably handle and gradually increase the load as you get stronger.
- Use the proper form – Make sure you use good form when performing the deadlift. This means keeping your back straight, your head up, and using a smooth, controlled motion when lifting the barbell off the ground.
- Warm up properly – Take some time to warm up before starting your deadlift workout. A few minutes of light cardio followed by some dynamic stretching will help prepare your body for the work ahead.
- Don’t arch your back – One of the most common mistakes people make when deadlifting is arching their back during the lift. This puts unnecessary stress on your spine and increases your risk of injury. Keep your back flat throughout the entire movement.
- Brace your core – Before each rep, take a deep breath in and brace your core muscles (abs, obliques, and lower back). This will help stabilize your spine and protect it from injury.
- Keep the bar close to your body – As you lift the barbell off the ground, keep it close to your shins and thighs. This will help maintain good balance and prevent you from straining your lower back.
- Use your legs – When deadlifting, drive through your heels and use your legs to lift the barbell off the ground. Your back should remain relatively straight throughout the movement.
- Exhale as you lift – As you reach the top of the lift, exhale forcefully to help stabilize your spine. Inhale on the way down and repeat for reps.
- Don’t round your lower back – As you lower the barbell back down to the ground, resist the temptation to round your lower back. This puts unnecessary strain on your spine and can lead to injury. Keep your back flat and control the barbell down.
- Listen to your body – Finally, it’s important to listen to your body and not push yourself too hard. If you start to feel any pain or discomfort, stop immediately and rest before continuing.
The deadlift is a very complex movement that must be performed properly to train safely, reduce the risk of injury, and promote optimal results. Therefore, it requires that you set up differently each time using the cues provided above. Incorporating them into your next workout will enhance your performance and promote greater strength gains, which can help encourage muscle gains, fat loss, and improved athleticism.