The deadlift is definitely one of the most important exercises in the gym to become a pro at. It is one of the big three compound lifts which help us to become strong, and get the lean and athletic bodies we all strive for!
The deadlift works on a ‘hinge’ movement pattern, meaning that the movement is initiated via the hips hinging, which creates tension through our posterior chain (glutes, and hamstrings in particular) Deadlifts also help strengthen our back, core and handgrip.
In todays video we take you through a few steps to ensure that you start, execute and finish the deadlift correctly.
The first steps to getting your deadlift right:
– To help engage our core we can start in a 4 point position on the floor, and begin taking our body in and out of a neutral spine, by flexing and the extending our back up and down.
– The next step is to practice keeping the bar close to your shins and body during the pull phase of the deadlift. To do this, it is a good idea to use a resistance band around the bar so you can learn to engage your lats and practice keeping your shoulder blades tight and trunk tall. To cue yourself into this position, pretend you are squeezing a pencil between your shoulder blades! We do this to avoid losing our thoracic control, and rounding out through our back.
– From here, you must remember to keep you back straight. Watch your chin position to make sure you are looking forward, and your neck is not flexed (looking up) or chin dropped down toward your chest. You can use a stick placed along your back to create a reference point for you. This position needs to be your start position before every single rep.
Here are four key points to remember to make sure you are nailing your deadlifts:
- Begin with a flat back and neutral spine in your hinged over setup position.
- Imagine you are ‘leg pressing’ away from the floor during the first phase of the lift, keeping the bar close to your shins by engaging your lats.
- Once the bar passes your knees, drive your hips through to bring your body to the bar.
- Squeeze your glutes in super tight at the top of the lift to ‘lockout’ and finish the lift (pretend you are cracking a walnut between your glute cheeks! That hard!)
When properly executed, the deadlift will work all the muscles in our trunk, oblique’s and lower back too, helping us get the sexy strong body we want!
Kate ‘Your Deadlift Mate’ Bethune, Frank ‘The Tank’ Bartone
Do you need help with your lifting technique? Are deadlifts in your training program? Such a key movement needs to be done right, if you need help then click the link below to arrange for your free two week trial at your closest RBT.