How To Do Deadlift
Deadlift is a fantastic strength exercise that targets your posterior chain which includes the Hamstrings, Glutes & Erector Spinae, strengthening the core and stability to the upper body while improving posture.
This is a controlled exercise with emphasis on setting the back with a Lumbar curve and helps with setting up for other technical Olympic Lifting exercises such as the Clean and Snatch.
Deadlift Progression & Mobility
- Feet at hip width
- Setting the Back to maintain Lumbar curve by pulling belly button and sternum apart.
- Bending knees and hips to bow over the bar.
- Hands griping the bar over grasp or reverse grip, outside of the hips.
- Shins vertical, hips above knees and shoulders above the hips.
- Bar close to the shins.
- Shoulders slightly in front of the bar.
- Maintain Lumbar curve at all times and hold breath in.
- Hips and shoulders rise at the same rate while pushing through heals.
- When bar goes above the knees, extend the hips and knees.
- Control the bar back to the ground in reverse order.
- Release breath and lumbar, reset and lock breath ready for next rep as required.
Faults, Form and Technique
Faults are… “Rounding” of the back and extending the knees fully before raising the shoulders (“stripper lift”), and if you have long legs or tight hamstrings and struggle with a safe setup, try wide feet stance (Sumo Deadlift) or starting with the bar raised up onto stacked plates.
Maintaining a set back is critical in keeping a safe Lumbar curve, it’s recommended to have someone “spot” you by having someone watch to make sure you do not round your Lumbar.