HOW TO DEADLIFT 101
Given that heavy weights are typically used for the deadlift, and the potential for injury is great due to the complexity of the movement, it is very important to maintain correct technique at all times. The following tips will help you to get the most out of this great exercise.
FIRST STEP ACHIEVE THE RIGHT STANCE
Assume a shoulder width stance, and grip the barbell so that the inner forearms touch the outside of thighs, and shins lightly touch the bar. Either an overhand or an under/overhand (one hand over, one hand under) grip can be used. The under/overhand grip is preferable in most instances.
SECOND STEP ADJUST POSTURE
Fix spine in a neutral position (neither up nor down, but looking straight ahead), and place the hips down. Pulling in the lower abs will ensure a neutral pelvic position. Shoulders should be held back, squeezed tightly, and positioned over the bar - they should never be rounded.
Chest should be forward, not down. Before lifting the weight, tighten the shoulders and squeeze the glutes together to help generate power during the initial part of the movement.
THIRD STEP LIFT THE WEIGHT
Grip hold of the bar tight, and push with the feet. The legs must power the weight up. Hips and shoulders should ascend at the same time, while the hands are holding the weight in place. Toward the top of the movement, lock out by employing more upper body strength until the weight is at about the midway position of the upper thigh.
During the ascent phase, there should be an initial push with the balls of the feet followed by a transference of weight to the heels, as the bar passes the knees into the lock out position. Remember to keep the bar in contact with the body throughout the movement.
FOURTH STEP LOWER THE WEIGHT
Reverse step four until the bar touches the floor, pause, and repeat until completion of set. Bear in mind that the weight should not forcefully hit the floor - it should be lowered in a controlled manner while tightness is maintained throughout the body.
Do not rely on momentum to power the weight up on the second rep, as this will cause a jarring effect, which might contribute to spinal damage.
A NOTE ON BREATHING
Correct breathing is important when deadlifting as it will assist with the ascending phase of the movement, and thus the power aspect of the exercise.
Before pulling the weight, take a deep breath and hold for the first quarter of ascent. Slowly begin to exhale throughout ascent, and breath out completely upon powering through the sticking point.
Do not rely on momentum to power the weight up on the second rep, as this will cause a jarring effect, which might contribute to spinal damage.
If the major goal of your weightlifting program is to gain overall strength, you should add deadlifts to your routine. Deadlifts are compound exercises that require the use of all your major muscle groups. The strength that you achieve from performing deadlifts is also practical and can help you in your everyday life. To maximize the benefits you receive, and to ensure your safety, it is important that you perform deadlifts with proper form. Consult with your health care provider before beginning an exercise program.
Core Strength
Deadlifts are effective exercises to develop your core strength, which is derived by training the central muscles of your body. Muscles that make up the core are found in your upper and lower back, your hips, your buttocks and your abdominals. All those muscles work in unison when you perform deadlifts. Having a strong core is important for maintaining healthy posture and preventing back problems. As an athlete, virtually all your movements require the stabilization of your core muscles, in order to generate maximum power.
The strength of your core muscles also helps you to maintain proper balance. In order for your extremities to generate maximum force, you must have stable core muscles.
Functional Strength
When you perform physical labor, you frequently pick up items off the floor and lift them. Performing deadlifts develops the muscles and the movements that are involved in many forms of physical labor. Also, because deadlifts normally involve lifting heavy weights, they help you develop a strong grip, which is also associated with many physical tasks.
Muscle Mass
To execute a deadlift, the primary muscles are the glutes, hamstrings and spinal erectors. If you do bent-knee deadlifts, your quadriceps are also heavily engaged. The integration of these muscles allows you to lift heavier weights than many other types of exercises. Lifting heavier weights will increase your overall muscle mass, which is the main factor that develops your strength.
Warning
Deadlifts are intense and involve using your entire body. Consequently, it is important to warm up thoroughly before lifting heavier weights. Start with two warm-up sets using light weight with high repetitions. Also, to avoid injury, keep your back straight as you lift, and push with your thighs.
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