Because it involves recruitment from the upper and low backs, hamstrings and glutes, abs, quads, and even the rotator-cuff, the deadlift is one the most important bodybuilding exercises. A well-executed deadlift will be far more efficient than any leg press or hamstring curl. It also challenges your upper body to a great extent. A deadlift can also strengthen your core which will in turn help improve other compound lifts. The deadlift has a bad reputation among the general population. It is dangerous and can cause lower back injuries. Here are some ways to help end that stigma.
Always start with the bar on your floor. The rack pull is the lifting of the bar off the safety pins. Deadlifting from the top is known as a Romanian deadlift. The deadlift is a conventional deadlift that must always start on the floor.
Here’s how to SAFELY and PROPERLY EXECUTE the DEADLIFT
- Place the bar over your center feet. Keep in mind that your heel extends from the back part of your leg so it appears as though the bar is farther back than the center.
- You can grab the bar by using an overhand grip to ensure your arms are parallel to the floor.
- Keep your knees bent until your shins touch the bar. However, the bar should not be touching your middle foot. Your shoulders should be directly above the bar.
- Do not lift your chest, but do not squeeze your shoulders back as you would with squats. Instead, lift your shoulders and keep your head in line.
- Keep the bar close to your body and pull. Lift the bar up to your knees, and then lock your hips and knees. Once you reach the top, don’t lean back.
- Lower the bar by pushing your hips forward and then bending your knees when the bar reaches the floor.
Lifting with a unstable, neutral spine
As long as the spine is not in an abnormal position, it can handle heavy weight. Remember to set up your deadlift with the spine in neutral. Also, to keep it there throughout the entire lift. You should lower your weight if you find it difficult to keep your spine in a neutral position throughout the lift.
Many people tend to hold their breath during the deadlift. Although they believe it helps them to get past their sticking point it is actually depriving their bodies oxygen and leading to dizziness or light headedness. Take a deep inhale just before you begin to pull. Slowly exhale once you reach the top. For each repetition, repeat this process.
Singling the weight
Violently throwing the weight off the ground is the most dangerous. This not only moves you out of the correct setup position but also puts tremendous force on your body, making it vulnerable. When pulling the bar off the floor, you want to use a steady but smooth force. As you approach the top of your lift, you can increase the intensity once you have lifted the bar off the ground.
Letting your ego lift for you
This applies to all lifts, but the deadlift is more difficult because it involves heavy weight, requires more focus and setup. It’s important that you don’t let your ego get in the way. Although we all would love to boast to our friends that they deadlift 500+ lbs. Keep your form correct during each phase of the lift, and only do what you can. Your numbers will increase if you are consistent.
Lifting the weight off of the floor
For a reason, the deadlift is called deadlift. The movement’s purpose is to raise the weight from a dead stop position. You can lose your proper position and round your back by using the momentum to bounce the weight off of the floor. Each rep, let the bar rest completely. Before you lift the weight again, make sure the bar is on the floor.