How to Perform a Proper Deadlift.

The Deadlift is one of the top lifts that you can get benefits from for strength for posterior chain muscles. It is safe If performed correctly, on the other hand it can cause serious injuries to your lower back and knees if it’s not done right.

Here’s the steps to perform a proper Deadlift:

First, leave your ego at the door and use the weight you can actually handle.

Second, start with your stance at hip width or a little wider than hip width.

Then position your feet underneath the bar so the bar is on top of the middle of your foot.

Then place your hands on the bar shoulder width apart so your knees fall in between your forearms.

Make sure your kneecap is flushed with your forearms, not behind or in front of your forearms.

Your shoulders should be slightly in front of the bar and this will place your bum right in the middle, in between your head and your knees.

After you get yourself in the right position, it’s time to execute the lift. The first thing you should do before lifting the bar off the floor is to break the tension. To do so start by pulling on the bar like your going to lift it off the floor but without actually lifting it to get all of your upper back muscle contracted and ready to do the lift, maintaining a neutral back, not a rounded back. This is done by pushing your chest slightly out or towards the floor.

Now lift the weight and stand upright but don’t over-flex your upper body as this puts unnecessary stress on your lower back. When you get to the fully upright position try to contract your glutes and try to keep them contracted throughout the lift.

When you’re returning the weight to the floor, which is the eccentric portion of the movement, do it with control. Don’t let the weight pull you down and make sure that the bar stays close to your body at all times as the bar travels up and down in a vertical line. If the bar moves forward away from the body that will place a huge amount of stress on your lower back which can lead to serious injuries.

Never shrug or bend your forearms while doing the lift.

Hope this can help you to enjoy your training and be safe while performing the Deadlift.