How to do a deadlift right is easy to learn. The secret to become a man you always wanted to be is in here, learn to deadlift and do it often.
Deadlift is with the squat probably the best exercise you can do for your body. It is on the list of 5 best exercises of all time and probably the best exercise for preventing the Men's Health Issues.
Doing the deadlift in the wrong way can cause you the pain and injuries, so it is crucially important to learn how to do a deadlift in a right way. The procedure described here is for conventional deadlift with the barbell.
- Start from the floor
- Pull the bar
- Return the bar to the floor
Let’s begin with the name of exercise the deadlift. Every rep of the deadlift exercise must start on the floor, from a dead stop. Deadlift stands for dead weight. Pull the bar to your mid-thighs and lock your hips and knees. Return the bar to the floor by moving your hips back and bending your legs. Rest a moment and repeat the process from the start.
The most important thing for deadlift
- Your lower back must stay neutral
- Better deadlift posture increases your strength
Your lower back must always be in neutral position to avoid injury. Always maintain the natural inward curve of your lower spine. Rounding lower back, especially with heavy load, is dangerous for your spine.
With better deadlift posture, you can lift more weight and become stronger. You are using your body more efficiently by using more muscles. This results with more strength and more muscles.
How to do a Deadlift - Detailed Guide for improving your Deadlift Posture
More detailed guide for how to do a deadlift will show you step by step how to improve your deadlift posture. The whole deadlift exercise “can be divided into 4 steps:
- Deadlift setup
- The pull
- The lockout
- Lowering the bar
Similar to conventional deadlift (to which is this article dedicated), there is another version - Romanian deadlift which is more targeted to the hamstrings. Read more about Romanian deadlift and its similarities and differences with conventional deadlift in Romanian Deadlift (RDL) - The Best Hamstring Exercise.
- Position yourself symmetrically to the bar
- Heels should be the hip’s width apart facing bit outwards
- Feet should be under the bar
- Hinging your hips and knees
- Put weight on the heels
- Grab the bar shoulder’s width
- The spine stays long and straight
- Lift your chest
Position yourself symmetrically to the bar. The feet should be placed evenly in the middle of the bar.
Your feet need to be narrower than for squats. In squat, they are shoulder’s width apart, but for deadlift your feet should be the hip’s width apart. Also, there is a difference in the angle of your feet between squat and deadlift. For squat, angle of your feet is about 30°, for deadlift, the angle is about 15° outwards.
When you walk to the bar, your feet should be placed under the bar. The bar should run horizontally across the middle of your feet. In this position bar is nearly touching your legs.
Grab the bar by hinging your hips and knees. Weight should be on your heels, not the toes. While you are lowering your body toward the bar, your core should be tight, both abs and lower back. The spine must be straight. When you grab the bar, your arms should be vertical and parallel. This is about shoulder width.
- Take a big breath
- Stand up with the bar
- The bar should be close to your legs
- Keep your spine straight and the core tight
- Hold your breath during movement
- The pull should be slow and steady in a vertical line
Before making the pull take a big breath. Stand up with the bar. Keep the bar close to your legs during the pull.
Your spine should be straight and the core tight. By holding the breath during movement, you are creating an outward pressure on the core for further stabilization. The whole ball movement should be slow and steady in a straight vertical line.
- Drive hips to the bar
- The spine should be totally erected
- Contract the glutes and abs
Deadlift lockout is the critical moment of exercise. Drive the hips completely to the bar with your spine totally erected. Your core should be tight, especially abs and your glutes contracted.
Lowering the bar
- Keep your spine straight and erected
- Keep your core tight
- Lower the chest, toward the knees
- Keep the bar close to the legs
During lowering the weight, your spine should be straight and erected. The core should be tight. Lower the chest toward the knees and keep the barbell close to the legs.
Learning the deadlift posture
The best way to learn how to do a deadlift is by doing the deadlift and doing it regularly. If you are not sure is it worth to try, check all the benefits in deadlift benefits. I am sure you will be surprised what a deadlift can do to your body.
At the end, I recommend checking a video about how to do a deadlift.