Learning to Deadlift

 

Many people skip the deadlift. They find it to be brutally hard to do, and when done with heavy weights, that it can exhaust them and leave them worn out. As such, it is often neglected, which is a shame since it is a key exercise in developing back strength, core strength, leg strength and more. In order to perform the move correctly however you must be willing to start incredibly light, and allow your technique to come before ego. Mistakes learned early on are hard to undo, so start light, follow the outlined steps below, and then work your way up to the heavier weights.

First, you should start with a lightly loaded plate. For most people they can load a bar with twenty pounds on each end, though you should not hesitate to go lighter if you believe you need to do so. You should stand before the bar and assume the position that you would if you were about to do a vertical jump, feet about twelve to fifteen inches apart, with your toes pointed very slightly toward the outside. The bar should be an inch from your shins, with the bar directly over the middle of your foot.

Once you are in this stance, grip the bar with both palms facing you, at a width such that your thumbs clear the sides of your legs when you draw your arms up. Grip the bar with the bar held by the fingers and not in the center of the palm, and then bend your hips and knees and lift your chest. Make sure that your chest is well lifted so that you don't lower yourself too far down, and then take a deep breath and look forward and slightly down.

At this point you are ready to lift your first rep, and you do so by using your hips. Straighten so that you are standing locked out, legs straight, arms straight, the bar hanging across your thighs. Your shoulders should be back, your eyes should be looking straight ahead, and your chest is up. Then perform the exact opposite by lowering the weight, being sure to use your hips and knees to lower it to the ground and not simply bending over and keeping your legs straight. Descend to the ground and place the bar over the middle of your feet once more, so that you are in exactly the same position you began with.

 

 

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