Deadlifting is a popular exercise in strength training. It is not only a good way to test your strength, but also a functional movement that strengthens your core, hips and legs. It is important to deadlift correctly to avoid injury and achieve optimal results. Here's a guide on how to properly perform this powerful exercise.
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Step 1: Preparation and Warm-up
Before you start deadlifting, be sure to warm up your muscles. A light cardio exercise or some dynamic stretching exercises can prepare your body for the upcoming load. It's also a good idea to warm up specific muscle groups that you'll use during deadlifts, such as your back, hips, and legs.
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Step 2: Correct Positioning
Positioning is critical to a successful deadlift. Place your feet shoulder width apart and pull the bar in to approx. 2-3cm from your shins. Your back should be straight, chest forward and hips back.
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Step 3: Grab and Lift
Take a firm and secure grip on the bar with your hands about shoulder width apart. This grip can be a popular overhand grip, underhand grip (not so good) or a mixed grip where you have both an overhand grip and an underhand grip ( read our article on mixed grip ) depending on your preference. For the really heavy lifts, it is a good idea to use lifting straps, as it gives you a stronger grip. Start the lift by pushing your hips forward and straightening your back. Pull the bar up along your legs and keep the bar close to your body.
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Step 4: Top of the Vow
When you reach the top of the deadlift, pull your shoulders back and fully extend your hips. Hold this position for a moment to ensure you have a fully extended body but avoid overstretching.
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Step 5: Lowering the Weight
Gently lower the bar back to the ground by pushing your hips back and bending your knees. This must be done controlled and with good form to avoid injuries.
PR-Belts Recommendation: Use of a Training Belt ( Read article on why you should use a training belt )
Deadlifting with proper technique is essential for your safety and to avoid back injuries. Many professional lifters choose to use a training belt to support their back and body during deadlifts. An exercise belt helps maintain proper posture and reduces the risk of injury.
Always remember to start with light weights and focus on mastering the technique before increasing the weight. Deadlifts are a great exercise that can strengthen the entire body, but only when done correctly. So remember, start with the technique, then increase the weight and you'll be ready to hit your next PR!