Deadlift: Build Strength Safely

Instruction

1. Set-Up

• Foot Position: Stand with your feet about hip-width apart. The barbell should be directly over your mid-foot, close enough that it lightly brushes your shins.
• Grip: Bend at your hips and knees to reach down and grab the bar. Your hands should be slightly outside your knees. You can use:
  • Overhand grip (palms facing you).
  • Mixed grip (one palm facing you, one palm facing away).
  • Hook grip (thumbs wrapped around the bar with fingers over the thumbs) for better grip security.
• Back Position: Set your back by engaging your lats. Imagine trying to "pin" your shoulder blades back and down. Your back should be neutral (not rounded) throughout the movement.
• Hip Position: Your hips should be higher than your knees but lower than your shoulders. Avoid setting them too high or too low.

2. Initiating the Lift

• Brace Your Core: Take a deep breath, brace your core like you're about to get punched in the stomach, and tighten your midsection.
• Lift-Off: Start the lift by pushing through your heels. Focus on driving your legs into the floor, while your hips and shoulders rise together. Avoid pulling with your arms.
• Bar Path: Keep the bar close to your body throughout the movement. It should brush against your shins and thighs as you lift.

3. Standing Position

• Complete the Lift: Stand tall with your chest up and shoulders back. Fully extend your hips and knees, and make sure you're not leaning back at the top. Keep your posture upright without hyper-extending your lower back.
• Lockout: At the top, your body should form a straight line from head to heels. The lift is complete when your body is fully extended, but not over-extended.

4. Lowering the Bar

• Hinge at the Hips: To lower the bar, push your hips back first (not down), and bend at the knees once the bar passes them. Keep your back neutral.
• Controlled Descent: Lower the bar in a controlled manner, ensuring the bar stays close to your body, and do not let your back round.

Tips 

1. Engage Your Core

Before lifting, brace your core as if you're about to be punched in the stomach. This intra-abdominal pressure supports your spine and helps prevent injury.

2. Focus on the Hinge, Not the Squat

The deadlift is a hip hinge movement, not a squat. Avoid squatting too much (i.e., keeping your knees too far forward). The movement should start from the hips, not your knees.

3. Set Your Back Properly

A neutral spine is crucial. Engage your lats and imagine "pulling" your shoulder blades back and down. This prevents rounding of the lower back and keeps the spine safe.

4. Keep the Bar Close

The bar should stay close to your shins, knees, and thighs. Keeping the bar close reduces the strain on your back and allows for more efficient lifting.

5. Control the Descent

Don’t just drop the bar after reaching the top. Control the lowering phase to reduce the risk of injury and develop better strength in the posterior chain. The bar should descend in a straight line.

6. Breathing

Breathe deeply before each rep to maintain stability. Inhale, brace your core, then exhale as you finish the lift. Avoid holding your breath for too long, as it can cause dizziness.

7. Warm Up Properly

Activate your hips, hamstrings, and lower back before lifting. Perform lighter sets to prepare your body for heavier lifts.