In the kingdom of foundational exercises, the Deadlift wears the crown. This primal movement, akin to the natural action of picking something heavy off the ground, is something you do everyday. By adopting the right technique, not only can you elevate its effectiveness, but also ensure your safety, aligning it with how your body *should* be moving everyday. Join us at Northglenn Health and Fitness as we unfold the secrets to mastering this empowering exercise.
Step-by-Step Guide to a Proper Deadlift
Ensure proper technique with these easy-to-follow steps:
- Positioning: Stand with your feet hip-width apart, and the barbell over your mid-foot.
- Grip: Grasp the bar with a shoulder-width grip, palms facing you.
- Spinal Alignment: Maintain a neutral spine, engaging your core and lower back muscles.
- Lifting Phase: Push through your heels, engaging your glutes and hamstrings.
- Lockout: Fully extend your hips and knees at the top, without hyperextending.
- Descending Phase: Initiate by pushing your hips back first, then bend your knees as the bar passes them.
- Breathing: Follow a rhythmic breathing pattern, inhaling before and exhaling after the lift.
Watch this video: A visual guide to a proper Deadlift technique.
Understanding the Risks of Incorrect Deadlift Technique
Performing Deadlifts incorrectly comes with several risks. It’s crucial to be aware and avoid the following:
- Spinal injuries due to a rounded back.
- Uneven load distribution causing strain on muscles and joints.
- Increased risk of falls or muscle strains due to compromised stability.
How to Get Started With Deadlift
Improve everyday movement, pick up the kids, groceries or a family member easier by strengthening this movement pattern.
- Warm-Up: Engage in light cardio followed by dynamic stretches.
- Technique Practice: Perform 3 sets of 5 reps using lightweight (even a broom or a mop handle) to perfect your technique.
- Working Sets: Incorporate 3 sets of 5 reps, gradually increasing weight while maintaining form.
- Accessory Exercises: Include exercises like Romanian deadlifts to strengthen supporting muscles.
- Cool Down: Focus on stretching the lower back, glutes, and hamstrings.
Buy Safety and Speed of Physical Improvements with Deadlift Coaching at Northglenn Health and Fitness
The Deadlift is one of the movements in which you can lift the most weight off the ground. Because of that people tend to go for more than they are ready for and often injure themselves. We are a coaching facility to we tell the hard truths about where you should start, and how to get to where you want to go. Lifting heavy just because it’s “cool” is a recipe for disaster. Let us lead you into the realm of true strength and fitness. Our individualized programming and expert personal training and coaching at Northglenn Health and Fitness can get you there much faster and safer than on your own.
Book your “Free 10-Min Call” now and in the meantime.
You can see from this video you do not have to be in perfect shape, perfect form, or perfect anything to get started here. We meet you where you are and get you to where you want to go. With coaching, not with throwing the heaviest weight possible at you and wishing you good luck. Work smarter not harder.
You can read about another great foundational movement, the air squat, by clicking here.