How to Deadlift Correctly

 Introduction:

Every time I go to the gym, I see people doing the deadlift incorrectly. The deadlift has been called the king of all exercises and it’s no surprise why: it works virtually every muscle in your body! Since you’re working almost every muscle in your body, you need to do it correctly to make sure you’re not doing more harm than good (plus you don’t want to pull anything!) So if you want to know how to deadlift correctly, keep reading!

 

Steps on how to stand up with the barbell

1.       Place your feet shoulder-width apart, holding on to a weighted barbell and keeping your arms straight. 2. Pull up your shoulders, keeping them back and down as you reach up with your hips. 3. Keeping your back in its natural alignment (slightly arched), bend at the knees while lifting the bar up and over with straight arms, ending with a flat back. 4. Pause for two seconds, then return under control until you reach starting position

 

Steps on how to lift your chest as you move forward

Regardless of your body type, deadlifting with your hips and shoulders square is probably one of the most important things you can do when it comes to proper form. To lift with your chest (think: pull yourself down into a chair), start by making sure you have a shoulder-width grip on the bar and that your arms are extended straight. Then lower yourself as if you’re going to sit in a chair behind you, keeping your shoulders back and head up throughout. It’s important that once you’ve started moving, maintain contact between your hands and the barbell at all times.

 

Steps on how to unlock your knees while keeping your back straight

Before lifting, you should stretch and warm up your lower back, hip flexors, and quadriceps. Next, approach a barbell with an overhand grip that’s slightly wider than shoulder width. Set your feet about shoulder-width apart and unlock your knees so they’re bent at approximately 90 degrees. Keep your torso long and straight as you bend down to grasp the barbell with a double overhand grip (palms facing down). Engage your core muscles by keeping a flat back as you stand up while keeping weight in your heels. Avoid rounding or tipping forward through hyperextension of your lower back while standing up.

 

Steps on how to lower the barbell down until it almost touches the ground

Stand with your feet shoulder-width apart and position a barbell on your upper back. Stand with a hip-width stance and hold your chest up high while driving your shoulders down. Once you’re holding a sturdy position, bend at your knees until they’re bent slightly past 90 degrees—without rounding your lower back. Now, drive through your heels and extend your hips forward as you squeeze them hard. Keep those arms straight for maximum leverage so that you can hoist the weight up using only hip extension power. Finally, return to starting position by lowering yourself down without touching any weight plates or repositioning yourself under it, then repeat for reps on each side (on alternating sides).

 

Steps on how to raise your head and shoulders as you stand up

The first thing that you should do as you prepare to stand up raises your head. You may think that it isn’t important, but if you don’t know how to properly deadlift, then it will be difficult for you. The next step is crucial too because your shoulders should also be raised. Raising your shoulders can lead to serious injury. While doing these two things, you should also try shifting your weight from one leg to the top of another. This ensures that your balance and stability are maintained. As soon as you have shifted your weight, then you should start standing up by pushing off with both legs at once. This helps in preventing injuries since all pressure is transferred equally to both legs. And lastly, after getting off from a deadlift position, always keep your back straight and chest lifted high so that there are no strains or other injuries caused due to improper posture while standing up.

How to Deadlift Correctly