Hinge at your hips, bending slightly at your knees. Push your butt way back, keeping your core engaged so that your back stays flat. To pick up the barbell, you may need to bend your knees more on this first rep than you will on subsequent reps.
Focus on keeping your shoulders pressed down, away from your ears, and slightly internally rotate your elbows in order to engage your shoulder scapula shoulder blades so that you are using your back and shoulders to help lift the weight. Keeping your core tight, push through your heels, and lift the weight, straightening your knees first, keeping your back flat, and then reversing the hinge at your hip to stand up the rest of the way. Pause at the top, and really squeeze your butt to ensure that your hip flexors are completely extended your legs are straight , and your pelvis is stacked directly under your shoulders, with no arch in your low back.
The single-leg deadlift requires the most balance, so you may want to master a few other variations first before attempting that one. Like we mentioned, the Romanian, or stiff-leg, deadlift, is probably the most well-known. Stand with your feet hip-width apart, knees slightly bent.
Hold a kettlebell with both hands as shown , or hold a dumbbell in each hand at your thighs. Push your butt way back and keep your back flat. Your torso should be almost parallel to the floor, and the weights should reach your shins. Keeping your core tight, push through your heels to stand up straight. Keep the weights close to your shins as you pull. Sit your hips back, bend your knees slightly, and lean your torso forward, maintaining a tight core and flat back.
Grab the bar, placing your hands shoulder-width apart, palms facing in toward your body. Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight. Bring your hips forward and squeeze your abs and glutes at the top.
Slowly reverse the movement, bending your knees and pushing your butt back to lower the weight back to the floor.
Keep the bar close to your body the entire time and maintain a flat back. This is 1 rep. Place a looped resistance band straight on the floor and step on it with both feet to secure it firmly. Engage your shoulders and take the strain, then lift the bar by driving your hips forwards, keeping a flat back.
Place your feet wider apart and grasp the bar with a slightly narrower grip than you would with a regular deadlift. If you find the range of motion of normal deadlifts too strenuous, start with the barbell raised on blocks or a rack. This is a good variation to start with until you are more confident with the movement required because it places less strain on your lower back. This unilateral move develops balance, ankle stability and your hamstrings, but it can be very tricky, especially for your first few attempts, so master the bodyweight version first before adding free weights.
Stand on one leg, then hinge forwards at your hips, sending your elevated leg backwards to help maintain your balance and reaching towards your toes until you feel a stretch in your hamstring. Reverse the move to the start. Begin with a double-overhand grip with your hands slightly wider apart than your feet, but switch to a reverse grip for when the weights get heavier. Looking straight ahead, exhale, then take a deep breath and drive your heels into the floor, and push up using the muscles of both your lower back and legs so that the bar reaches your knees.
Then reverse every part of the move to lower the bar back to the ground. For best results, lift in flat shoes — think Converse — or in socks or barefoot. Start your lift with your toes under the bar and your shins against it, then pull straight up. You might want to invest in a long pair of socks. You can instantly add around 12kg to your deadlift simply by wearing a weight lifting belt. The most common error that Oelschlaeger sees is rushing through this movement, which can compromise the back below, he demos what this may look like.
For beginners, try to start with sets of three. Because the deadlift works every muscle in your body, you can rest assured that it WILL find those weak links. When it comes to the deadlift, those are often the hamstrings and upper back, so it pays to focus on strengthening those muscles. Start on the light side and work your way up.
At CA, we have more than 30 personal trainers across three fitness clubs dedicated to helping you achieve your fitness goals. They can be used for improving strength, power, and improving lean muscle mass, but due to the involvement of multiple body area, deadlifts are also great for increasing heart rate and can be added to cardiovascular focused weight circuits. You can characterise the muscle groups worked into three sections. From bulging back muscles and biceps to tree trunk-like thighs, deadlifts will have you filling out that muscle shirt in no time.
But before you go and start throwing weights around, this is an exercise you MUST get right. Here, we walk you through how to do a deadlift correctly to maximise your strength and muscle growth.
When starting out, we suggest loading the barbell with light weights or even just the bar itself so you can get a feel for the technique before you start lifting heavier. Position your feet hip-width apart, angled slightly outward where you feel most comfortable.
Ensure your midfoot is under the bar without your shins touching the bar. You can do deadlifts barefoot or in flat sole shoes, but we prefer barefoot. Grip the barbell shoulder-width apart in an overhand grip knuckles facing forward. Move into position by bending your knees so that your shins nearly touch the bar. Lower your glutes as much as possible to incorporate maximum leg drive.
Straighten your back by raising your chest, this will activate your latissimus dorsi muscles. Take a big breath in and brace your core flex your abs and your glutes. Lock your elbows and arms in position. Push your feet through the ground and lift the bar.
As the bar passes your knees, drive your hips forward to stand up straight, and lockout your glutes. Check out the top 7 benefits of deadlifting:.
Ninety per cent of these injuries are the result of improper form, which means you can avoid most of them by taking the time to learn the correct form. The main risk when deadlifting is lower back injuries. This can be caused by positioning the bar too far in front of your body, not having a straight back, and rounding the spine as you pull the bar.
Another common injury from deadlifting is a bicep tear. This injury is more typical when using a mixed grip, as the lifter will often pull the bar with their supinated hand palm facing away , bending the elbow and putting immense stress on the bicep muscle. Other issues can include finger strains, hamstring and meniscus tears, burst blood vessels from straining too hard while lifting yes, it can happen , and headaches from the pressure build-up while completing the lift.
To combat these issues, be sure to warm up and stretch beforehand, and work on your breathing. Once you master the traditional deadlift, you can begin to incorporate different variations of the movement into your training depending on your goals, strengths, and preferences.
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