Deadlifting is an important exercise, but only if you do it correctly. Lifting heavy weights isn't just about developing muscle—it's also about making sure that your technique is sound. This guide will help you deadlift properly so you can get the most out of your training, whether you're just starting out or are looking to lift heavier weights than ever before.
Foot position
- Foot position is the first thing you should address when setting up for a deadlift. Your feet should be hip-width apart, flat on the floor, and turned out slightly--just enough to allow for some natural rotation of your hips. Your heels should be down and your knees over your toes. If this isn't possible for you due to injury or mobility restrictions (such as limited ankle dorsiflexion), then it's okay to keep your heels elevated using an elevated platform or plates under each foot.
- The second thing is how far away from your body are those hands? In other words: how long is that lever arm? Ideally, we want our arms bent at 90 degrees with the bar close enough so that when we pull back during the lift there isn't much change in distance between our chest/shoulders and biceps/triceps because no matter how strong our back gets or how short our arms are relative those muscles still need some leverage advantage over gravity in order lift heavy weights off ground level without hurting ourselves while doing so!
Grip
When you grip the bar, your hands should be just outside your knees. If they're too far out, you lose leverage; if they're too close to your body, you lose power. If you have shorter arms than average (or if this is a new exercise for you), open up the grip and keep it slightly wider than shoulder width. This will make it easier to lift with proper form and prevent injury by not putting undue strain on any one muscle group in particular.
If possible and safe for individuals with mobility issues (such as back problems), deadlifting can also be done from an elevated position that allows someone with limited flexibility to still perform the movement safely while still getting all of its benefits as well as improving mobility over time through regular use--but don't let me stop anyone from trying something different!
Set-up
The set-up is the most important part of the deadlift. It's where you get into position and prepare to lift the bar off the floor. The following steps will help you ensure that your setup is correct:
- Stand with feet shoulder-width apart, toes pointed out slightly. Shoulders should be over or slightly in front of the barbell (not behind it).
- Squat down until hips are below knees, keeping back flat and chest up at all times during this motion; do not round forward from either side or arch excessively from only one side.* Bend down further if necessary until shins touch thighs, then grip the bar outside legs with palms facing away from the body.* Lift chest up as you straighten legs under load by pushing through heels without shifting weight onto toes.* Lift head slightly so eyes look straight ahead rather than down at the floor; keep the chin tucked into the neck throughout the movement.* Keep arms straight throughout the exercise - don't bend them too much!
Back position
Your shoulders should be slightly in front of the bar, and your shoulders must be directly over it. The barbell should rest on your traps (the muscles at the top of your back), not on top of them. If you can't find this position, try bending over more so that you can get more weight onto them before unracking the weight.
Once you have unracked the barbell and taken a few steps back from it, get into your starting position: feet shoulder-width apart with toes pointing forward; knees slightly bent; hips low enough so that when viewed from above they would look like an upside-down "V"; chest tall but relaxed--not arched or rounded inwardly; arms straight down by sides; eyes looking straight ahead into space rather than at floor beneath feet."
Deadlifting is an important exercise, but only if you do it correctly.
Deadlifting can be dangerous if you don't know how to deadlift properly. The main problem with the deadlift is that your back is in an extremely vulnerable position when lifting heavy weights from the floor. In order for your lower back not to get injured during this movement, you need to maintain a neutral spine and keep your shoulders pulled down with the "cable pull" action as opposed to just pulling up on them (which causes you to round your upper back).
Before starting any new workout routine or adding more weight than usual onto an exercise machine at the gym, always consult with a physical therapist first!
Conclusion
Deadlifting is an important exercise, but only if you do it correctly.
We hope this article has helped you understand the proper way to deadlift and safely lift heavier weights.
