Proper Way to Do Deadlifts

Proper DeadliftsSome bodybuilders think that deadlifting is a walk in the park, but it’s not. Deadlifting is not just about bending down, grabbing a bar and standing up. In fact, some approaches might do more harm than help. For the most efficient results, deadlifting must be done in such a way so as to make the spinal erectors, lats, traps, quads and glutes work together in sync. Bodybuilders also need to lift their lower and upper bodies simultaneously. All these require proper concentration and application. So if you are looking to develop back thickness, then follow the advices below on how to pull of a proper deadlift.

Deadlifts – Dos

  • Use strong weightlifting belt.
  • Position yourself near the barbell with the feet being roughly 10 inches apart.
  • Use one hand to get an overhand grip and the other for an underhand grip; training straps is optional. Overhand grip with straps work well. The hands separation should be a little more than legs separation.
  • Bend the knees, lower the buttocks. Always look front and keep the back straight. Pull the weight slowly and constantly and let it brush against your thighs as it goes up.
  • Pull the bar with you as you stand. Remember that the back and legs have to work in sync throughout.
  • You can either stand straight or lean back a bit after the lift is done; the shoulders should turn into their natural comfortable position. The scapulas should be tensed.
  • The bar should be returned to the floor steadily, but don’t overexert yourself trying to achieve this.
  • Expect to be stronger and look stronger, because deadlifts thickens the back completely – from the glutes to the neck.

Deadlifts – Don’ts

  • Don’t use a powerlifting suit or shirt. If you do, you will be focusing more on momentum than muscle. Most bodybuilders use slim-soled shoes, talcum powder and ammonia capsules, but these are unnecessary.
  • Don’t use the sumo technique where bodybuilders need to place the feet far apart with the toes pointed out. This technique focuses on legs, hips and glutes but not on the back.
  • Don’t change techniques during warmup and workout. Try to use perfect techniques all the time.
  • Don’t round the back. You should keep the back straight and flat with the shoulders tensed throughout.
  • Don’t lock out your legs prematurely. This forces the torso to be straightened only with the back strength – this is a risky position with danger of straining the back. Straighten the legs only when the torso is at right angle to the floor.
  • Don’t bend too far back when the you reach the top, because this will strain your muscles.
  • Don’t perform deadlifts more than once each week. This will inhibit recovery of muscle.

Source of the image: mensfitness.com.

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Posted by GenXXL Staff on May 13th, 2009 and filed under Workout. You can follow any responses to this entry through the RSS 2.0. You can leave a response by filling following comment form or trackback to this entry from your site

4 Responses for “Proper Way to Do Deadlifts”

  1. Weight Training Equipment says:
    May 24, 2009 at 2:12 pm

    There are so many that do not conform to this standard in your post. The deadlift is a very demanding exercise , and proper execution is necessary for the least amount of spinal strain during the lift. You cover the do’s and don’ts well , very informative .

    Reply
  2. instructor says:
    June 14, 2009 at 3:29 pm

    Don’t use a belt! The whole reason to do deadlifts are to strengthen your back – not provide false support with a belt. Also, your stance should be shoulder width apart and the grip should be supinated (palms facing away) to ensure that the shoulders don’t roll forward.It’s a tougher technique but this ensure proper form. Some good suggestions for technique but the article needs improving.

    Reply
  3. Kathy says:
    January 26, 2010 at 2:26 am

    The deadlift is probably my favorite exercise. But I have to disagree with the idea of using a belt. Your core is your belt and over time belts weaken your core as it no longer has to work to stabilize your body. I like the over-under grip myself, and do switch up the hands.. I think the grip is sort of a personal preference. It is also very important to learn to “hinge” at the hips. Squatting with your toes facing a wall is a great, self-correcting way to learn proper DL technique as if you face hits the wall then you aren’t pushing your butt back enough.

    Reply
  4. BodyMuscul says:
    June 26, 2010 at 11:21 pm

    You have an interesting point of view , thank you so much !

    Reply

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