This week I’d Like to Write about some thoughts about “How to Deadlift’
The Deadlift is (with the Squat) the most essential exercise you could ever do, since it acts upon all your muscles with heavy free weights.
Regrettably, Deadlifts hold a reputation of being a lower back killer:
A lot of guys and girls go through pain while Deadlifting, and can’t add weight, and never reap completely the benefits as a consequence.
But like with all exercises, if you begin to get pain on Deadlifts it is just about always means you’re executing something wrong.
Here are the 5 most frequent reasons why the Deadlift could be killing your lower back , and what you can to do about it.
1. You’re Pulling rather than Pushing.
Deadlifts are technically a pull exercise, but you should think of it as a push.
Here’s why: Deadlifting by pulling back – without engaging your posterior chain (hips/glutes) – strains your lower back more.
It’s also inefficient because you are applying less muscles to bring up the weight.
So instead of Deadlifting by extending your legs first off and then trying to lockout the weight by pulling it back,
centre on extending your hips on the way up.
1. Start the Deadlift by pushing through your heels
2. Push your hips forward once the bar gets to knee level
3. Complete the lift by squeezing your gluteus muscle (glutes) as hard as you can.
2. Your Hips Are Too High.
You can’t use your legs if you start the Deadlift with your hips high (like on Stiff-Leg Deadlifts).
A. this is less effective for greatest strength.
B. you will strain your lower back more because it will have to do all the work. Your hips must be lower in order to Deadlift using your legs muscles.
Another Thing I around the gym Is to see Copying form from other gym goers that may only read about “How to deadlift” in magazines. It just doesn’t make sense to try to copy the form of someone with maybe a contrasting somatotype (bodytype).
It is better to focus on the beginning position which will all of the time be the same regardless of the length of your limbs.
• Bar above the centre of your feet
• Shoulder-blades directly over the bar
• Bar against your shins (wear long track suit pants)
3. You’re Hyperextending Your Lower Back.
Exaggerating the lockout by leaning back is really bad for your spine, as is Deadlifting with a round lower back.
Your lower spine doesn’t like extreme arching nor rounding, particularly not when loaded.
Repeatedly hyperextending your back at the top can cause hernias.
Please Keep in mind that powerlifters will sometimes do this to bear witness to the judges that they’ve locked the weight.
But this isn’t something recreational lifters should do when training. Just lockout the weight by extending your knees, pushing your hips forward and squeezing your glutes and stand up straight, think of that ankles knees hips, shoulders and ears should be in one straight line at end of a rep- job done.
No need to lean back on top.
4. You’re Rounding Your Lower Back.
Everyone knows that lifting a barbell with your lower back rounded stresses your spine. Unless you want to suffer a hernia, (and trust me you really don’t) you really need to Deadlift with your back straight.
Note that Deadlifting with a round UPPER-back is ok, (and that many advanced lifters do this in order to Deadlift heavier weights).
But because most guys will not be able to keep their lower back flat when pulling this way, I recommend you to keep your whole upper-back neutral whilst Deadlifting.
• Lift Your Chest – your upper-back can’t round if you keep your chest up. Neither can your lower back round if your upper-back stays neutral.
So make a big chest at the beginning of each pull, and keep it so during the lift.
• Keep Your Shoulders Back – Do NOT squeeze your shoulder-blades together like on the Squat as this would raise the bar and make the lift tougher. Just keep your shoulders back & down and your chest up.
• Improve Hip Mobility – short hamstrings from excess sitting can pull on your pelvis, and make your lower back round.
Start by doing 2×8 of kettlebell swings or Glute hip Press as an examples as part of your Deadlift warm-ups.
5. The Bar Is Away From Your Body.
So Question… What’s the easiest way to say Dig a hole ?
With the Shovel close to your body? Or with the Shovel away from you?
Plainly keeping the Shovel close to you is way easier because it gives you much better leverage.
Well this same principle goes for Deadlifts: the closer the bar to you, the better the leverage, and thus the lesser the strain on your lower back.
That’s why the bar should stay in light contact with your legs from start to finish on the way up of Deadlifts. Start with the bar against your shins, roll it upwards, over your knees and thighs, until you’ve achieved the lockout. Wear long bottoms to protect your shins and legs so you don’t keep the bar from you.
Ok so if you master proper Deadlift technique:
• You will build up a stronger back
• You will be less prone to injuries because you’ll know how to pickup an object correctly from the floor – with a straight lower back
• You could get rid of nagging back pain, once and for all..
These are just quick technique cues for Deadlifts, Obviously Other trainers May have a different way of explaining How to do Deadlift…
I’ve simply tried to Write out a easy way to Explain the technique..
But The best way to get the best form and truly master the Deadlift is to Hire a Trainer or Coach Like myself that can Take you though a session Step by step to clean up your Form.
That’s it for now..
‘Learn to Love that Burn’