Deadlifting is important in the gym, but not everyone knows how to do it right. If you want to improve your deadlift, keep reading.
Deadlifting is important in the gym, but not everyone knows how to do it right. If you want to improve your deadlift, keep reading.
Deadlifting isn’t just about lifting heavy it’s about doing it safely and effectively. Like back squat, many people forget to use certain muscles when they deadlift. The first style of deadlift is conventional deadlifting and here is how to perform it. Before you lift the bar, tighten your core and pull your shoulder blades back to protect yourself from injury. This is what we call engaging your lats. Imagine yourself pinching a pencil between your shoulder blades.
Keep your feet flat on the ground and shoulder-width apart while you lift. Push through your heels to stay stable and strong. When you lift, keep the bar close to your body and your back straight. Engage your butt and leg muscles to lift the weight properly.
Sumo Deadlifts are another type of deadlift that people can spare their lower half and make up for it with their back. The way a sumo deadlift works is all the same except the fact that you are spreading your feet out wide with an angle. Stretch your arms down in a liner path. When the pull starts, instead of pushing through the floor, you pull up with back and down with glutes and hamstrings. I personally do not recommend doing this technique for reasons outside of personal injuries as people in the gym community say its “cheating”.
How to Perform the Deadlift – Proper Deadlift Technique & Form (youtube.com) (Buff Dudes, 2013)
Above is a great video that I strongly recommend if you’re just starting at the gym. I discovered Buff Dudes’ videos three years ago when I started working out. They’re still a great resource for learning proper techniques. To sum up, getting your deadlift right takes practice. Focus on your form and follow these tips, and you’ll see improvements in no time. Remember these tips, and you’ll lift more weight safely and effectively.