What is a deadlift?
A deadlift is full-body compound exercise. It involves lifting a weight from the floor to your hips. There are many deadlift variations, all of which should be part of your training plan.
The more you practice the more you will lift!
The definitive guide to deadlifting
- Stand with you feet under the bar – the middle of your laces should be under the bar.
- For a regular deadlift stance, stand with your feet at hip width.
- Grab the bar so that your hands are shoulder width apart - with a pronated (overhand) grip.
- If you're following this correctly, your hands will be just outside your legs.
- Bend your knees and push your shins slightly forward until they make contact with the bar.
- Before you even attempt to lift the bar, lift your chest, drop your hips and straighten your back.
- Before lifting, pull on the bar to create tension in your upper back.
- Keeping your back straight, lift up and drive your hips forward as you stand up.
- At the top squeeze your glutes (bum, booty, arse – whatever floats your boat).
- Don’t lean back - i.e - don't be a dirty old man!
- To return the bar to the floor, push your hips back first and then bend your knees.
- Try to avoid bouncing the weight at the bottom - it is a deadlift, not a bouncelift.
#1 - At all times throughout the lift, make sure the bar keeps contact with your legs. This helps stability so you can lift more weight.
#2 - If you round your back, your spine will crack. Not fun.
#3 - No barbell? Deadlifts can be performed using Dumbbells, Kettle-bells and ViPRs.