The deadlift is one of the most effective compound exercises in strength training. Known as one of the ‘big 5’ compound movements, it targets multiple muscle groups at once, including the glutes, hamstrings, lower back, and core. Not only does it build strength, improves posture and stability, but it also makes everyday tasks like lifting heavy objects much easier.
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Deadlifting can seem intimidating to beginners, but it’s actually a very natural movement pattern that mirrors how we (should) lift things in real life. When performed correctly, it helps to protect the lower back by engaging the posterior chain, but improper form can lead to injury. That’s why focusing on technique is critical with deadlifts.
How to Deadlift
- Start with the barbell on the floor over your feet.
- Stand with your feet about shoulder-width apart, with your toes pointing slightly outward.
(The same stance as when doing squats) - Bend at the knees and hips, and grip the barbell with an overhanded grip.
(Your arms will be just outside your knees) - Before lifting, ensure your back is flat, and your chest is up. Engage your core and keep your spine in a neutral position. (Look forward or slightly down to keep your head aligned with your body.)
- Drive through your heels and extend your hips and knees simultaneously to lift the bar.
(Keep the bar close to your body, and do not round your back. The shoulders will be above the bar) - Stand tall at the top of the lift, thrusting the hips forward and squeezing your glutes.
(Do not lean back! Your body should form a straight line from head to toe.) - Reverse the motion by hinging at your hips, bringing the bar back to the ground in a controlled manner.
Benefits of Deadlifts
The deadlift is one of the most effective exercises for building strength. This compound movement engages multiple muscle groups, including the hamstrings, glutes, back, and core.
- Performing deadlifts regularly helps develop functional strength, which means that daily tasks like lifting, carrying, or moving heavy objects will become easier.
- The deadlift also strengthens your posterior chain (the muscles along the back of your body), which is essential for a good posture and preventing back injuries related to poor spinal alignment.
- Deadlifts can also help improve your athletic performance, enhance core stability, and boost your metabolism, making them an important exercise in any strength training routine.
However, as with any exercise, proper form is key to avoiding injury and getting the most benefit out of your efforts. Avoid making common mistakes that could set you back weeks.
Fix Common Deadlift Mistakes
Do not move your feet or shift your weight during the lift.
Keep your shoulders above the bar to keep the center of gravity close.
The deadlift is not a squat. Engage your posterior chain (hamstrings and glutes) instead of the quads.
Arms should be used to grip the bar only, not to lift the weight. Use an overhanded grip if you are a beginner, because it is the most neutral grip. As the weight increases, you may find that your grip becomes a limiting factor. In that case, use an alternating grip.
Create tension in the legs before initiating the pull to avoid putting strain on your lower back. Deadlifts are mainly a lower body exercise, pushing up from the ground, instead of pulling with your upper body.
Engage your core, and keep the tension. A rounded back shows that you are not bracing your core. The biggest sign of slack in the system is if your bar moves in an ‘S’ shape throughout the lift. The bar should move vertically in a straight line.