About the Deadlift

Type: Compound
Level: Intermediate
Muscle Groups: Hamstrings, Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Equipment: Barbell

Video: How To Do A Deadlift


Deadlift Instructions

1. Place the bar over your feet and stand with your feet apart at hip width.

2. Push back your hips and bend forwards till your torso is parallel with the ground.

3. Reach with your hands to grip the bar, again keeping your hands hip-width apart.

4. Breathe in deeply and tug up on the bar while letting your hips drop down – a procedure known as ‘pulling the slack up out of the bar’.

5. Simultaneously, set your lats to carry on the thrust.

6. Drive through on your whole foot, imagining that you’re pushing the floor away from you and the bar.

7. The bar should track upwards in a straight line while your knees and hips extend to take the load.

8. Lock your hips at the highest point, and then reverse the movement by hinging your hips downward.

9. Place the bar gently back on the floor.

10. Repeat for as many times as desired.

How To: Deadlifts



Precautions and Tips for Deadlift

The strength of your grip is what’s key to a deadlift of heavy weight. Choose between an overhand, mixed and hook grip.

You must bend over enough that your armpit crease is over the bar, in line with the middle of your foot. Only then will the bar move in a straight line as you deadlift.

The deadlift is a hinge exercise, not a squat. Don’t fix your hips too low, or you won’t be able to lift your maximal weight.

To control the bar’s movement in a straight line, you must squeeze your lats to keep the bar close as you lift. Think of it as trying to squeeze a lemon held in your armpit!

In a deadlift, your hips should be lower than your shoulders when you start lifting.

You have flexibility regarding your neck position. Some keep it neutral, others look up slightly.

Toe angle is also individual choice in a deadlift. Try different angles to find what’s best for you.

Do NOT retract your shoulder blades, because it will restrict your range of movement.

Wrap your thumbs firmly across the bar and squeeze it tightly to get a good grip as you deadlift.

Try not to keep the weight entirely on your heels, because you won’t recruit your quads into the deadlift.

Keep your elbows locked out. Do NOT flex the triceps.

Your knees should remain stacked over the feet, which should NOT be placed too far apart.


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