Deadlifts: How To Lift the Bar

 

Some of the greatest weights in the gym have been raised by men using the deadlift technique. While this may seem a simple exercise, the actually practicalities of it are subtle and complex, which thus makes it merit further study and examination. If you wish to lift the kind of weights that your body can handle without injury, you need to invest in perfect technique, as this will allow you to maximize your lift without courting injury. In today's article we are going to examine the basic biomechanics of lifting the bar off the ground, from the roll the knees and hips play, and help you understand what you should be attempting to do when you go for the lift.

When lifting the bar it is essential that you seek to raise the bar from the ground in as vertical and straight a line as possible. Any horizontal deviation will simply result in more work for you as you increase the length of the path the bar must travel from its start to terminus. Thus it is essential that you begin your lift with your feet under the bar, so that it crosses horizontally over the midline point of your feet. From there grip the bar with a slightly wider grip than that of the press since you need to ensure that your thumbs do not bang into your legs as you lift the bar.

Assume the set point, which means to lower down into a squat before the bar with your chest raised and your butt angled out. You want some tension in your back but not too much. Basically you want your thighs to be just above parallel and your knees to be halfcocked. Test the bar by tugging on it, and in doing so watch how your body responds, making sure that you will keep your chest up.

The first thing you extend are the knees. Be sure to push down against the ground, as this will help you focus on straightening your legs before you bring your hips into play. It is crucial to keep your back straight while you do this so that force can be transmitted up through the legs and through the torso to the shoulders. Once the knees have extended, lock out the hips and you will have accomplished your basic deadlift. Remember to keep your elbows straight throughout and never seek to bend your arms.

 

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