Deadlifts are a fundamental exercise for our posterior chain (back of our body). These can be such an amazing exercise if done correctly. Here are some photos & tips below to execute the perfect deadlift.
A good deadlift is always the result of a good setup.
1. Walk to the bar. Stand with your mid-foot under the bar, hip-width stance. When using a barbell you always want your shins to be as close as possible the bar. This allows you to get your hips back rather than shifting your weight forward towards the bar.
2. Grab the bar, just outside your leg about shoulder-width apart. Keeping arms straight through entire movement.
3. Hinge your hips backwards and slightly bend your knees. Keep going until your knees are over the bar and your sitting back in your heels. Don’t move the bar. Keep it over your mid-foot.
4. Lift your chest, squeeze your shoulders-blades, activate your core, keep your back straight and don’t drop your hips.
5. Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top.
6. Breathe out at the top, lower the barbell down by hingeing back through your hips and slightly bending your knees. This should not feel like two movements, this should feel smooth and be one motion on the way up and the way down.
As I said earlier, deadlifts are an amazing exercise if done correctly, however if these are done incorrectly they can cause a lot more harm than good. Incorrect form can cause serious back pain or even worse a bulging disc which will leave you unable to exercise for weeks. So make sure you watch out for the following common mistakes:
1. Lower back rounded during the start of the deadlift
2. Over arching your lower back at the top of the lift
3. Keeping feet too close together
4. Not hingeing at the hips but bending the back