The deadlift is an excellent all-around exercise that works your quads, hamstrings, gluteal muscles, lower back, trapezius and forearms - regardless of the feeling of power you will get from it. However, if it is not performed with the correct technique, it can lead to serious injuries such as a herniated disc. Follow these steps to learn the right way to deadlift and become a modern day Hercules.
Steps
Method 1 of 3: Prepare for the Barbell Deadlift
Step 1. Prepare the bar
Place it on the ground and add the weights according to your strength and fitness level. If this is your first time doing a deadlift, lightly load the bar. You can always add more weight later. You will need to perfect your technique before testing your physical limits.
Start with 2.5kg weights and gradually increase
Step 2. Get into the correct position
Approach the bar so that your feet are approximately shoulder-width apart, with your toes under the tool, and toes pointing forward or slightly outward. It will be easier to maintain balance if your feet are turned slightly outwards.
Step 3. Lower yourself into a squat position
Bend your knees while keeping your back straight so that you are sitting. It is important to bend over in the hip area and not at the waist.
Method 2 of 3: Perform a Deadlift with a Barbell
Step 1. Grab the barbell
You should be close enough to reach the bar, and grasp it with your hands slightly wider than the shoulders, on the outside of the legs. You should keep your arms outstretched.
- While you can use whichever plug you prefer, a mixed plug is recommended. Grab the bar with one palm facing you and one palm facing out. This will stabilize the tool, which may roll out of your hands if both palms are facing the same direction - especially if you are a beginner or have a weak grip.
- For the Olympic lift, many people use the hook grip, which is safer but painful in the beginning. It is similar to the grip from above, except that the thumb instead of resting on top of the other fingers, is held under them.
- Grip underneath is not recommended, as it can lead to tearing of the biceps and tendons, especially for people who do not have complete flexibility in the elbow joint.
Step 2. Prepare your hips and legs
Lower your hips so that your thighs are parallel to the ground. Keep your lower legs almost vertical. The angle between the feet and the lower leg should be close to 90 degrees. Note that in the image shown, the thighs are parallel to the ground, but the back is not yet as straight as it should be.
Step 3. Straighten your legs and look straight ahead
Never lose the natural arch of the back. Never bring the sacrum under the arch of the back. To help keep your back straight, keep your head aligned with it and look straight ahead.
Step 4. Lift the barbell
Stand up by lifting your hips and shoulders with the same speed and keeping your back straight. Keep your abs contracted throughout the exercise. You should lift the bar perfectly vertical and hold it close to your body, thinking about pushing the floor away. Reach a standing position with your back straight and your shoulders back. Leave the barbell suspended in front of the hips; don't try to lift it higher.
Lift with hamstrings. You have more strength and balance in your legs than in your arms. By doing so, you will minimize the chances of injury
Step 5. Return the bar to the ground
Keeping your back straight, bring the bar back to the starting position in a controlled motion. Push your buttocks back as if you were sitting in a chair, and keep your head up. Do not arch your back and do not bring the sacrum forward.
Method 3 of 3: Perform a Deadlift with a Dumbbell
Step 1. Put two dumbbells on each side of the body
They should be slightly in front of the feet. Make sure the weight of the dumbbells is suitable for your strength.
Step 2. Get into the correct position
Your feet should be slightly wider than your shoulders. Point your fingers forward. You could also turn them slightly outward; the results will be the same.
Step 3. Lower yourself into a squat position and grab the dumbbells
You should lower yourself keeping your back straight and perpendicular to the ground. Make sure your shoulders are behind your ears. Keep your head aligned with your spine and, if it helps, tilt your chin up slightly. Make sure you keep looking forward (if your eyes move, so will your head, and consequently your back). Make sure your chest is lifted.
Make sure your heels are firmly on the ground, and your shoulders are slightly in front of your toes
Step 4. Keep your middle body contracted as you stand up
Your abs will help stabilize your spine as you begin lifting the dumbbells. Straighten your knees and then your hips before reaching a fully upright position. Your elbows should be straight and the dumbbells should be at your side against your thighs.
Your hips and shoulders should rise and straighten at the same time. You should try to keep the dumbbells as close to your body as possible when standing up
Step 5. Bend your knees to bring the dumbbells back to the ground
Your hips should move back and down as you begin to resume the squat position. Try to avoid bending your knees to the point where they are far in front of your feet. Keep your back straight and avoid pulling your sacrum forward or arching yourself.
Make sure you keep your abs tight as you bring the weights back to the ground. Keep your shoulders back and down throughout the exercise
Advice
- To get into the right lifting position, imagine trying to touch the wall behind you with your lower back and the wall in front of you with your chin.
- It is always best to lift weights with a partner who can help you.
- You can try to visualize in your mind not to lift the bar, but to push your legs into the ground. This way you will have to straighten your legs first during the lift, and you will avoid moving your hips before the bar is lifted off the ground. If you raise your hips before the bar, your back will sag, and you risk injury.
- Use chalk to prevent your hands from slipping and accidentally dropping the barbell on your feet.
- A lifting belt can help you keep your back straight. It can be used to prevent injuries, but also to prevent the development of stabilizing muscles, and consequently increase the risk of injury with increasing weight.
- Your lifts may be limited if you don't have flexible hips and legs. If you feel discomfort in your movements, incorporate flexibility exercises into your training.
Warnings
- If you do not keep your back straight, you will cause stress to the discs of the spine by squeezing them in the front and leaving an opening in the back, increasing the risk of disc disease and hernias. Compression could also lead to trauma to the nerve endings.
- As with any other exercise, consult your doctor if you are unsure whether you can take a new exercise program.
- At no point in lifting should you strain your upper body; this is not an exercise to train those muscles. Your arms should only serve as a link between the bar and the shoulders.
- Never drop the barbell. Always bring him back to the ground in a controlled manner. In addition to losing the benefits of that part of the exercise (and making a lot of noise), you will risk breaking your shins if the bar rolls towards you.
