Deadlift
The deadlift is a foundational compound exercise that primarily targets the posterior chain muscles, including the glutes, hamstrings, lower back (erector spinae), and traps. It is one of the most effective exercises for building overall strength, power, and muscle mass, and is commonly included in strength training and powerlifting routines. The deadlift also requires significant core activation and helps improve posture and functional movement patterns.
Key Points
- Starting Position:
- Feet: Stand with your feet about hip-width apart, with your toes pointing forward or slightly outward (about 10-15 degrees). The barbell should be positioned over the middle of your feet, close enough that it almost touches your shins.
- Grip: Bend at the hips and knees to reach the bar. Grasp the bar with both hands, either with a double overhand grip (palms facing you) or a mixed grip (one palm facing you, the other facing away). Your hands should be just outside of your knees.
- Bar Position: The bar should be close to your shins, about an inch or two away. You may need to adjust your stance slightly based on your body proportions.
- Shoulder Position: Your shoulders should be slightly in front of the bar, with your back straight and chest up.
- Core Engagement: Brace your core and ensure your spine is neutral, with no rounding in the lower back.
- Lifting the Bar:
- Hips and Chest Together: As you begin the lift, push through your heels and drive your hips forward while keeping your chest up. The movement should be powered from the legs and hips, with minimal bending of the back.
- Lift the Bar: As you stand up, extend your knees first and then your hips, keeping the bar close to your body the entire time.
- Avoid Overextending: At the top of the lift, fully extend your hips and knees, standing tall with your shoulders back, but avoid leaning back or overextending your spine.
- Lowering the Bar:
- Hinge at the Hips: To lower the bar, push your hips back first (like closing a car door with your hips), keeping the bar close to your shins.
- Bend Knees: Once the bar passes your knees, bend your knees and continue to lower the bar until it reaches the ground. Maintain a neutral spine throughout the lowering phase.
- Control the Descent: Don’t let the bar drop quickly. Lower it in a controlled manner to maintain tension in your muscles.
- Form & Technique:
- Neutral Spine: Keep your back flat or slightly arched throughout the movement. Avoid rounding your back, especially in the lower spine, which can lead to injury.
- Core Engagement: Always engage your core and brace it as if you're about to be punched in the stomach. This provides stability to your spine.
- Foot Placement: Ensure that your feet remain flat on the floor, and focus on pushing through your heels, not your toes.
- Bar Path: The bar should move in a straight line from the ground to the top. Keep it as close to your body as possible throughout the lift.
- Knee and Hip Movement: Keep your knees tracking in line with your toes, and avoid letting them cave inward or outward.
- Breathing:
- Inhale: Take a deep breath before initiating the lift to brace your core.
- Exhale: Exhale once you have completed the lift and have returned to the starting position, or at the top of the lift (depending on your routine).
- Avoid Holding Your Breath Too Long: Use the Valsalva maneuver (breathing through a braced core) during the lift for added stability, but don’t hold your breath for too long.