How To Deadlift – Quick Tutorial
- Set yourself up so that the centre line of each foot is directly under the bar, toes in front, heels behind, toes slightly further apart than heels.
- The best width for your feet varies based on a lot of factors but the majority of lifters benefit from a narrower than shoulder width foot placement.
- You may need to play with this to see which is best for you in terms of keeping the low back arched or flat at the least.
- Reached down and grab the bar with a mixed grip.
- Grip width should be outside your thighs. You’ll need to play with this too.
- Don’t allow the bar to roll out of position.
- Flatten your back and straighten your legs somewhat.
- Tighten your abs and low back, then fill the whole mid section with air before pushing your hips back to load the hamstrings.
- Lower your hips and turn up your chest, retracting and depressing your shoulder blades. The top of your shoulder blades should be over the bar as you lean back to start the pull.
- Pull the slack out of the bar so that you don’t jerk it and drive the back half of your feet into the ground as hard as you can.
- Once the bar is moving accelerate by following through and driving the hips forward and lock it out as urgently as possible.
- Lower the bar to the floor under control and reset for every rep. Never drop the bar from the top of the lift.
- Do not perform “touch and go” reps. They are fine if you’re training for hypertrophy but are no good for building strength with technique.
June 2, 2020/