THE DEADLIFT IS AN AMAZING COMPOUND EXERCISE WHEN PERFORMED CORRECTLY…..But have you been doing the correct variation for your current strength, mobility and ability?
When we Deadlift we use a movement called the hip hinge. When you hinge you flex your hips, to push them back and extend them to bring them forward helping to recruit your glutes. This is used in everyday movements, getting up, sitting down and manual handling. It works so many muscle groups and helps to get the under active areas (which really shouldn’t be under active) working.
Due to the high demand placed on your whole body, the deadlift will make you stronger and due to the amount of muscles recruited you will burn more calories in a shorter period of time than isolation exercises. The main issue with Deadlifts is that people do them incorrectly which leads to injury.
HOW TO DEADLIFT PROPERLY:
- Stand with your feet around hip width.
- Bar should be over mid foot. Shins should not be touching yet.
- Grip the bar narrow with straight legs.
- Move your hips down, keep chest up and back flat – your shins will come forward until they touch the bar.
- This is the final starting position of the deadlift.
LIFTING THE BAR
- Use normal grip first and hold the bar low in the hands and lock your elbows.
- Head in line with torso, don’t look up.
- Keep shoulders in front of the bar and lower back neutral.
- Lift your chest up, take a deep breath and keep your entire back and core tight. Drive through your heels and pull. – Push the floor away, keeping the bar close to your body.
- All of your weight should be on your heels and mid foot.
- During the movement, your entire body should move upwards at the same speed. – No bum rising faster than chest
- Keep the bar in contact with your body- Drag it over your shins, knees and thighs to lockout.
- Squeeze your glutes as you pull. – Push your feet through the floor and squeeze your glutes.
- Stand tall with locked hips and knees.
LOWERING THE BAR
- Move your hips first then bend your knees. – Lower the bar by pushing your hips back first. Once the bar has passed your knees, bend them
- Don’t lose tightness until you let go of the bar.
- RESET, REPEAT AND DON’T FORGET TO BREATHE!
So this is how to deadlift with a barbell, using other variations the movement is much the same but with some adjustments depending on the equipment. If the barbell isn’t comfortable, you are a beginner or looking to challenge your body with a new variation then the following may suit you better.