3 Ways to Do a Deadlift

2024 Author: Jason Gerald | [email protected]. Last modified: 2023-12-16 10:50

The deadlift is one of the best compound exercises that targets the quads, hamstrings, gluteal muscles, lower back, traps and forearms – and as a bonus, you'll feel really strong when you do it. However, if not done properly, you can suffer serious injuries such as a herniated disc. Follow these steps to do the deadlift properly and become a modern Herculean.

Step

Method 1 of 3: Preparing the Barbell Deadlift

Step 1. Prepare the barbell

Place the barbell on the floor and set the weight according to your strength and fitness level. If this is your first time trying a deadlift, start with light weights. You can easily add to the load later. Perfect your movements first before testing your physical limits.

Start trying with a weight of 2.5 kg and continue to add weight from there

Step 2. Prepare your standing position

Stand directly behind the bar and keep your feet about shoulder-width apart, your ankles under the bar, and your big toes pointing forward or slightly outward. Pointing your feet slightly outward will give you more balance.

Step 3. Squats

Bend your knees and keep your back straight, so you look like you're about to sit down. Bend your body starting from the hips, not from your waist

Method 2 of 3: Deadlift Using Barbell

Step 1. Grip the bar

You need to be close enough to grip the barbell, and hold it slightly wider than shoulder width apart, on the outside of your feet. You have to keep your hands straight.

Although you can use any type of grip you want, it is recommended to use a mixed grip. Hold the bar with one palm facing your body and the other palm facing you. This will usually stabilize the bar, as it is possible that the bar will slip out of your hand if your palms are pointing in one direction, especially if you are a beginner or if you have poor gripping skills.
For Olympic lifting, many people use the hook grip, which is safer but will be painful at first. This grip is similar to an overhand grip (a grip in which both palms point toward you), the difference is that your thumb is under the other fingers, not above the fingers.
Using only the underhand grip (a grip in which both palms point in front of you) is not recommended as this grip can damage your bicep muscle and the tendons it connects to, especially in people who have full flexibility in the elbow joint.

Step 2. Prepare your hips and legs

Bend your hips until your thighs are parallel to the floor. Let the bottoms of your feet be almost completely vertical. The angle between the sole of your foot and your lower leg should be close to 90 degrees. Look at the picture shown, the thighs are parallel to the floor, but the back has not been straightened.

Step 3. Straighten your back and look forward

Keep your natural back arch. Don't bend your tailbone. To help keep your back straight, keep your head in line with your back and look ahead

Step 4. Lift the bar

Stand back up by raising your hips and shoulders at the same time while keeping your back straight. Tighten your abs when deadlifting. Lift the bar vertically straight and close to your body, assuming you are pushing against the floor. Position yourself with a straight posture and your shoulders pulled back. Let the bar be in front of your hips; don't try to lift any higher

Lift with your hamstrings. Your feet have more power and balance than your hands. This way, you will minimize the chance of injury

Step 5. Lower the bar

Keeping your back straight, return the bar to the starting position in a controlled manner. Push your buttocks out like you would sit in a chair, and keep your head straight up. Don't bend your back or your tailbone.

Method 3 of 3: Doing a Deadlift with Dumbbells

Step 1. Hold two dumbbells in your hands

The dumbbells should be slightly in front of the soles of your feet. Make sure your dumbbell weight matches your strength.

Step 2. Position your body properly

Your feet should be slightly wider than your shoulders. Point your toes forward. You can also aim a little outward; the result will remain the same.

Step 3. Squat down and grip the dumbbells

You should squat with your back straight. Make sure your shoulders are pointing out of your ears. Keep your head in line with your spine, but you can tilt your chin slightly up if you feel more comfortable. Make sure your gaze stays forward (if your eyes are looking the other way, your head will follow, as a result your spine will be displaced.) Make sure your chest is lifted.

Make sure your heels stay on the floor, and your shoulders slightly in front of your ankles

Step 4. Keep your abs tight when standing

Your abs help stabilize your spine when you start lifting with dumbbells. Straighten your knees and then your hips before standing in an upright position. Your elbows should be straight and the dumbbells next to your body next to your thighs.

Your hips and your shoulders should stand straight up at the same time. Continue to position the dumbbells so that they stay close to your body when standing up straight

Step 5. Hang on your knees to lower the dumbbells back down

Move your hips back and down as you begin to squat to the floor. Avoid bending your knees until your knees are far in front of your toes. Straighten your back and don't bend your tailbone and back.

Make sure you continue to tighten your abs as you lower the weight. Keep your shoulders back and low when you deadlift and squat

Tips

You can also imagine that you don't want to lift the bar, but want to push your feet on the floor. This will force your legs to stretch out first in the lift and prevent you from raising your hips before the bar goes up. If you raise your hips before the bar lifts, your back will be more "rounded," and can injure you.
To help you lift properly, imagine that you are trying to touch the wall behind you with your buttocks and trying to touch the wall in front of you with your chin.
Pick up with a spotter.
Use chalk to keep your hands from slipping and accidentally dropping the barbell on your toes
Using a lifting belt can help keep your back stable. This can help prevent injury, but it can also reduce the development of your stabilizer muscles, increasing your chances of injury as the load increases.
Your deadlift will be disturbed if your legs and hips are not flexible. If you don't feel comfortable deadlifting, add flexibility exercises to your program.

Warning

If you fail to straighten your back when lifting, you can damage your spinal discs by pinching them in front and leaving a gap in the back, this forces the spinal fluid to press against the back and can result in disc dislodgement. The clamps can also compress some of the nerve endings and result in various nerve conditions.
You do this exercise instead of using your upper body power; this is not an upper body workout. Your hands are just a connection between the bar and your shoulders.
As with other exercise recommendations, talk to your doctor first if you're not sure you'll be able to start the new program.
Never drop the bar. Always lower the bar in a controlled manner. In addition to reducing the benefits of exercising that part (and making a fuss at the gym), you run the risk of hitting your lower leg bones if the bar suddenly rolls towards you due to the sloping floor or from the bar falling.
Starting a deadlift with weights that are too heavy for your body can cause serious injury. Trying to lift a weight that is too heavy increases the risk of injuring your body because the muscles are not used to it and overstretch the tendons and ligaments. This process also adds to the dangerous long-term habit of deadlifting. Only increase the load if you are comfortable with your form at the current load.
Beginning to deadlift at a weight too heavy for your body will cause serious injury. Attempting to lift too high of a weight increases the chances of injuring the body through improper muscle recruitment and overstretching of tendons and ligaments. This process also aids in the development of long-lasting dangerous deadlifting habits. Only increase load when you feel you are comfortable with your form at a particular weight.