How to Perform Deadlifts Correctly

Deadlifts are one of the best exercises for everyone to perform no matter whether they want to build muscle or burn fat. Better still, deadlifts are suitable for beginners or advanced trainers and this means that is definitely worthwhile learning the correct deadlift technique.

Not only does the deadlift exercise work a variety of muscles and muscle groups (when performed correctly) but it also teaches you how to perform a rudimentary action (functional movement), which is picking something off the floor, correctly.

We will cover the best deadlift form to use when performing the movement and explain a couple of variations that you may like to try. We will go through the process in a similar fashion to the way in which we covered how to do squats.

We will start with the correct position for specific body parts at the beginning of the deadlift technique. Then we will examine proper deadlift form during the movement followed by how to include the deadlift exercise in your workouts in order to obtain the benefits deadlifts offer.

When examining the deadlift exercise, it is best to start by examining body positioning at the start of the movement. We'll look at foot positioning first and work our way up the body.

However, before we do that we should keep in mind that there are two deadlift techniques that can be used; conventional technique or sumo stance. When using the conventional technique the foot position and hand position on the bar are different but the rest of the deadlift form should remain the same.

Foot Spacing and Positioning

When using the sumo stance, the feet should be spaced about 1.5 times shoulder-width apart and perhaps with the feet turned out slightly further as well.

Lower Back

It is not necessary to wear a weight belt when performing the deadlift exercise except during extremely heavy, low-rep lifts. Wearing a weight belt makes it easier to increase intra-abdominal pressure and this helps support the lumbar vertebrae even more.

The benefits of a weight belt mainly come from the belt putting pressure on the front of the abdominal wall, which contributes to intra-abdominal pressure, more so than the belt putting pressure on the lower back directly.

Furthermore, as mentioned previously, it is only necessary to use a belt during extremely heavy lifting otherwise it takes away from the body being able to generate its own intra-abdominal pressure by strengthening the transversus abdominis, which is the inner-most layer of the abdominal wall.

Upper Back

Head Position

Hand position and grip

When you perform the conventional deadlift technique you should have your hands spaced slightly wider than shoulder-width and in the bottom position your arms should be on the outside of your legs.

When you perform the sumo stance deadlifts your arms should be about shoulder-width apart and at the bottom position they should be on the inside of your legs.

Initial Body Position

Initial Movement

If you are performing the sumo stance then you can extend your lower back and straighten your knees simultaneously.

You may want to use the Valsalva Maneuver (hold your breath momentarily) immediately prior to initiating the movement. This will keep your upper back stable and stabilise your thoracic vertebrae.

Upward Phase

As you perform the upward movement, in order to maintain proper deadlift form, you must ensure that you keep your ankles, knees and hips all in alignment. This means that you don't allow your knees to tracks inwards as you lift the weight; there should be a relatively straight line between the 3 joints.

Top Position

Also, as you reach the top position contract your scapula together.

After reaching the top position, immediately begin the downward phase and complete as many reps as possible.

Overall, it is important to know how to do deadlifts correctly so you can incorporate the exercise into your workouts and therefore obtain all the benefits this fantastic exercise offers.

For more detailed information on how to perform this exercise as well as many others correctly, get a copy of Weight Lifting For Beginners.

It is the ideal book for all people who want to learn how to perform weight training exercises correctly.

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