DEADLIFT

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Dead-lifts build back strength. Dead-lifts teach you to keep your lower back rigid against a load. Keeping your back straight is critical to avoid injuries when lifting heavy objects from the floor.
But that’s also why Dead-lifts have bad reputation. Rounding your back during Dead-lifts increases risks of spinal disc injuries like hernias. You need to Dead-lift with proper technique. This article will help you out.

What’s a Dead-lift?

Pull the barbell from the floor with both hands until your body is fully extended. Dead-lift by pushing from the heels, and bringing your hips forward. Not by pulling with your lower back.


Benefits of the Dead-lift:

• Dead-lifts work your back, legs & forearms. Dead-lifts don’t develop your legs like Squats do: your hips start higher. That’s why you can substitute Squats for Dead-lifts in case of knee injuries.
• Back Strength. Your back stays straight while the weight of the bar tries to bend it. Keeping your back rigid builds back strength.
• Leg Strength. Bringing your hips forward strengthen your hamstrings & glutes. Straightening your knees strengthen your quads.
• Grip Strength. You need to grip the barbell hard so it doesn’t roll out of your hands when doing Dead-lifts. This builds forearms & grip strength

Before You Dead-lift:

• Basic stuff you need to know before you even think about trying to Dead-lift with correct technique.
• Bar Height. Dead-lifts start with the bar at mid-shin level. Put plates on the floor if you don’t have/lack the strength to use 20kg plates.
• Lifting Shoes. Shoes with air or gel filling are compressible, impairing power transfer & stability. Wear shoes with hard soles. Chuck Taylor’s, weightlifting shoes, socks or barefoot are better than running shoes.
• No Straps. Never use straps for Dead-lifts. If your grip is weak, Dead-lift more. Switch to an alternate grip (baseball grip) & use chalk.

Setup for Dead-lift:

• Don’t move the bar to get into proper position. Walk to the bar & position your feet correctly.
• Foot Stance. Shoulder-width stance with toes slightly pointing out. Curl your toes up. Jump up a few times: that’s the stance for Dead-lifts.
• Bar Position. Bar should be 5 to 10cm (2-4″) from your shins when standing. Remember the position of your laces under the bar.
• Chest Up. Make a big chest & lift it up. Pull your shoulders back. Keep this position at all time & your back will never be able to round.
• Look Forward. Looking down makes your back round. Looking to the ceiling can cause neck pain. Look forward during the whole lift.
• Grip Width. Too small & your hands touch your legs on the way up. Too wide & you have to pull the bar higher. Use about 51cm/20″ grip width.
• Gripping the Bar. Put the bar close to your fingers, not in the palm of your hands. This will minimize callus formation & torn skin.
• Straight Arms. Dead-lifting with bent arms can tear your biceps muscles. Keep your arms straight. Tighten your triceps.

Performing The Dead-lift:

• Dead-lift by pushing from the heels & bringing your hips forward. Not by pulling back with your lower back. If you Dead-lift correctly, you’ll feel most stress in your upper-back, glutes & hams.
• Shoulder-blades over Bar. Put your shoulder-blades directly over the bar, shoulders in front of the bar. Your hips will be at the correct height.
• Bar Against Shins. Pull the bar up in a straight line. The closer the barbell to your shins, the better. No need to scrape your shins.
• Push From The Heels. Simple trick: curl your toes up. This automatically puts the weight on your heels.
• Bar Close to You. Keep the bar in contact with your body during the whole lift, rolling the bar over your shins & thighs. The closer the bar, the less stress on your lower back & the more weight you can Dead-lift.
• Squeeze You Glutes. Bring your hips forward by pushing from the heels & squeezing your glutes hard. This prevents pulling with the lower back.
• Lock The Weight. The Dead-lift ends when your knees & hips are locked. No need to roll the shoulders or hyper-extend the lower back.

Bringing the Weight Down:

• Don’t lose time bringing the weight down. Do it controlled but not slow. The rule: hips unlock first, then knees.
• Chest Up, Look Forward. Neglecting to do both will make your back round. Keep your chest up, shoulders back & look forward.
• Bar Close to You. Keep the bar in contact with your thighs until it reaches knee level. It’s friendlier on your back.
• First Hips, Then Knees. Flex at the hips first to return the bar below knee level. Then bend at the knees until the bar is on the floor.

Common Dead-lift Errors:

• Common mistakes you need to avoid to minimize risks of injuries when doing Dead-lifts.
• Hips Too High. Use your knees: it’s not a Stiff-legged Dead-lift. Put the bar against your shins with the shoulder-blades directly over the bar.
• Hips Too Low. It’s not a Squat. Put the bar against your shins with the shoulder-blades directly over the bar. Shoulders in front of the bar.
• Bending Your Back. Increases the pressure on your spine thus increasing risk of injury. Keep your chest up at all time & look forward.
• Hyper-extending Your Back. As bad as bending. The Dead-lift ends when your hips & knees are locked. No need to arch at the top.
• Rolling the Shoulders. Dangerous & inefficient. Your hip muscles move the weight, not your shoulders. Extend your knees & hips, stop.
• Shrugging at The Top. Unnecessary. If you need more trap emphasis do shrugs or Power Cleans.
• Pulling with Bent Arms. You could tear your biceps by pulling with bent arms. Keep your arms straight, tighten your triceps.

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