A deadlift is one of the best exercises for building muscles and burning fat, but only if you do it correctly. In this article, you will learn how to do deadlifts properly.
It will make you feel so powerful when you do it. However, if not done correctly, it can make serious injury, and a sprain occurs when ligaments are torn.
The deadlift is a great compound exercise that targets the hamstrings, lower back, quads, glutes, traps, and biceps as well. It is one of the three core exercises in any strength training plan, with the barbell squat and the bench press.
How to do deadlifts properly?
Here are my best steps and tips for deadlift that will increase your strength, to avoid lower back injury.
Step 1 – FEET – First thing first you need to put your feet in the right position before you do anything. Your feet have to be shoulder-width apart under the bar.
Tip 1- Neutralize your spine when you are in the bend over position that help you to avoid your lower back injury.
Tip 2- Put your feet forward, Don't put your toe pointing out otherwise knee pointing elbows, and you will hard to lift.
Step 2 – HANDS – Your hands have to be round shoulder-width apart or slightly wider, and placed directly underneath your shoulders.
Tip : Don't go too wide. It will be an issue because you have to go much deeper and that will not be a natural movement for lift.
Step 3 – SHOULDER – Keep your shoulder retracted and pull them back and hold it to that position. Slightly lean back than tension throughout your entire body and drive hard with legs and lift up the bar.
Tip: Don't move your shoulders to the front, keep them back
When you do this exercise your mind is gonna have a lot of power and it goes dictate which muscle will work. If you have the intention of just pulling the weight up and you think you only need to pull the bar up then you will over engage your lower back. You don’t have to only use your lower body, because this is a full-body movement.
Remember that once you have reset the bar to the floor, you have to drive hard into the ground with your legs. About halfway you are going to think about thrusting forward and pulling up.
LEARN FROM YOUR MISTAKES
1. The most common mistake people make is not keeping the spine straight. They bend the spine and it causes injuries if they keep doing this especially with heavyweights. Don’t forget the first point, which was keeping your spine neutralized throughout the movement.
2. The only thing you have to do is use lightweight to master the basics because there is no reason to go as heavy as possible. If you are a beginner, you have to master exercise with 10 to 12 reps max with lightweight. When you think you are good at what you are doing then increase the weight and lower the reps.
3. The other big mistake people make is hyperextending when they reach the top of the movement, they didn’t lean back and overextend which again, is the cause of big injuries to the lower back, it’s simply unnecessary.
4. Another mistake people make is failing to keep their shoulders retracted because they don’t have the strength to keep their shoulders back, which again can be the risk of injuries on your shoulders.
5. If you are wearing typical running shoes, you are probably not gonna be in the most stable position during the lift. Because it will imbalance you forward and backward. It can also be very dangerous when you are lifting heavyweight. So, you need to either take out your shoes or simply use some proper weightlifting shoes in the first place.
6. If you do a deadlift or you are not quite confident with doing it yourself, I will recommend you to keep the weight as light as possible. It will be worth using some plates to elevate the bar from the ground. This will be much easier for those who aren’t quite flexible or who really struggle at the bottom part of the movement.
7. When you put so much attention on keeping your posture correct and engaging the proper muscles, and you suddenly realize you are losing control of the bar and you think you gonna lose the grip, at this moment you will lose your concentration and it can injure you.
This is why I like to use wrist straps.
If you have any questions don’t hesitate to ask and I will be more than happy to help you out.