The breakdown of the conventional deadlift ‚ a movement that you‚ will find time and time again in each level of THE BOD.
The deadlift is a fundamental, basic human movement that is performed everyday. This functional movement happens at the supermarket, when you pick up an object and when you pick up a child even. The better your technique is when performing the deadlift, the better you become at picking up real life objects. This guarantees that you reduce chances of injuring yourself in the future from lifting heavy weighted objects incorrectly. Not only that, this move that comprises so many different parts of the body at once will contribute to better form in other exercises, make you stronger, build your muscle and shape your physique!
Similar to the squat in the sense that it‚ is a compound movement, the deadlift uses multiple muscles at once, forcing you to burn more energy and target several parts of your body at the one time. Your arms and forearms hold the bar
, keeping it in position. The shoulders and traps also hold the bar and weight, keeping it stable
. Your back and core keep your whole body tight
and secure your spine throughout the lift. And finally, your legs lift the weight
Here are some key things to remember when it comes to deadlift technique:
- When pulling the bar or weight, make sure you lock your knees and hips at the top.
- Keep your lower back neutral and never round. This can cause spinal injury and dangerous issues to the back.
- When returning the bar or weight to the floor, move your hips back and bend at the knees.
- When placing the weight back to the ground, never simply 'drop' the weight. This can lead to easily preventative injuries.
So what's the go-to formula when performing a deadlift?
- Position yourself in front of the weight to be lifted.
- While keeping your back straight and neutral, bend your knees with your shins against the bar and your hands grasping the bar just outside your legs. This will be the starting position of the exercise.
- While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. The bar should be kept close to your body during the entire movement to reduce the risk of injury.
- In the upright position, stand tall, before controlling the weight back down the body until you are back in the starting position.
- Just touch the weight of the bar on the floor, before beginning another repetition.