Let’s analyze how to correctly perform the deadlift, plus some training tips to take this exercise to its maximum level.
I have been to several gyms throughout my life and do you know how many people I saw doing the deadlift? NONE. In all the time I was in the gym I didn’t see a single person do the deadlift.
And they don’t know what they’re missing! The deadlift is one of the most complete exercises and which even has anabolic characteristics.
The Deadlift trains the legs, buttocks, back, arms, forearms, shoulders, trapezius, and abs. Not bad for a single exercise, right?
As I told you before, it will help you give a testosterone shock to the whole body, which will facilitate muscle development.
So, if it’s such a complete exercise… Why do so few people incorporate them into their training programs? I’m sure it’s not out of disinterest, I’d say many have simply never seen or heard of the dead weight yet.
Another reason could be that being a very exhausting exercise for the body, both mentally and physically; Gym trainers do not include it in routines.
In short? Most people do not know or do not know how to properly perform this lifting exercise. Therefore, and at the request of one of our readers (Eduar) I explain how to correctly perform the Deadlift exercise.
HOW TO DO THE DEADLIFT?
First of all, let me tell you that every repetition of the deadlift must begin on the ground.
Keep in mind that the exercise does not consist of moving the bar up and down as in the squats or the bench press.
You start at the bottom, pull the weight up, and then go back to the floor.
Here are the 7 steps to perform the deadlift with the correct technique:
- The starting position: Place your feet under the bar in a width less than the shoulders, to take the bar comfortably. Keep your back without arching and point your toes out at about 15°.
- Take the bar: Grab the bar with a grip similar to shoulder width. If you have a mirror, pay attention that your arms are upright before lifting the load. Keep your gaze straight ahead to maintain the correct back position.
- Start of Elevation: Raise the bar by extending your knees. DO NOT allow the bar to move away from the middle of the foot. If you scroll outward, start from scratch with step one.
- Elevates the Chest: Straighten your back by elevating your chest, not your lower back. Do it without changing your position, keep raising the bar keeping it above the foot.
- Breathe: Take a big breath, hold the bar, and stand with your weight. Keep the bar in contact with your legs while holding it. DO NOT shrink or lean back. Lock your hips and knees.
- Return the weight to the ground: Do this by unlocking your hips and knees and then lowering the bar by moving your hips back, keeping your legs almost straight. Once the bar is below your knees, bend your legs more. The bar will land on the middle of your foot, ready to start a new next repetition.
- Rest for a second or two between repetitions: Then, holding yourself in the preparation position with your hands on the bar, take a large breath, and pull again. Each repetition must start from a stalemate. Don’t bounce the weight off the ground or throw it with bad technique.
Deadlifts are not as easy to perfect as other exercises, and it can be difficult to keep track of the complexities of the movement, especially when initiated.
I recommend you to do the training with a partner, or better yet with a trainer, to guide you in performing the correct movement.
What’s more, it would even be a great idea to make a video recording of your deadlift technique for later study.
WHAT SHOULD WE NOT DO WHEN PERFORMING THE DEADLIFT?
- Do not round your back in any of the deadlift movements. This will make your back vulnerable to injury. Focus on maintaining the correct arch of your back, with your chest and head high and your eyes facing forward.
- Do not pull the bar over your thigh. The movement should be smooth from top to bottom.
- Do not lean forward or move your feet during the ascent. Doing so could put you at risk for a serious back injury. Push the ground with your feet and keep the bar as close to your center of gravity.
- Don’t train too much from the start. Give yourself the time to strengthen your accessory muscles while you incorporate the technique.