Deadlifting is an amazing way to build up strength in your hips, give you stronger upper back muscles, and giving you core that is more stable – and you don’t even have to be a bodybuilder to do it. This is one workout that is beneficial to anyone who interested in looking and feeling healthier and more fit.
The trick to deadlifting is to have the perfect deadlift form so that you can maximize performance and become larger, stronger, and more powerful as you continue to lift. Not only does learning how to do a perfect dead lift help you reap all those benefits associated with lifting, but it’ll also go a long way to preventing injury.
Here are our top tips that will help you safely perfect the deadlift form.
The Squat Is NOT Your Priority
Deadlifting isn’t squats that you do while lifting something very heavy, so your setup to do a deadlift shouldn’t reflect that of a squat. Instead, you will want to do a half squat, but your hip position is going to depend on the length of your body.
You can find the proper hip position is by putting the bar over the middle of your foot. Bend over with your legs straight and grab the bar. You will want to bend your knees without lifting the bar until your shins are touching. Now, you’ll want to stop bending and raise your chest. This will put your hips in the right position.
Keep Your Head Up
Keeping your head up isn’t just advice your momma tells you when you’re having a bad day. When you’re deadlifting, you will want to keep your head in a neutral position that follows the angle of your body. So when you are going up for the lift and your torso rises, your head should go up too. You do NOT want to keep your chin tucked when you’re lifting.
Don’t Bounce Your Weights
Bouncing your weight is what happens when you drop the bar quickly and you use the rebound (when the barbell bounces back up) to lift the weight up. Why? Because the muscles that are generally used to lift the barbell aren’t being used.
In fact, by bouncing your weights, you’re causing your muscles to become weakened. Not only will your muscles be weaker than they should be, but you’re putting yourself at great risk of incurring some kind of injury.
Variety Is Your Friend
As someone who deadlifts, you may have talked to other powerlifters what exercises they like to incorporate into their routine that’ll help their lift. Everyone has their own set of strengths and weaknesses, so a routine that works for one person may not work for you.
Instead of adhering to workout regime, try a variety of exercises so that you’re well-rounded and your routine works everything you need to do a perfect deadlift. These exercises include (but definitely not limited to):
Choose The Right Variation
There are a few different variations of a deadlift that a person could choose from. By choosing the right variation, you will want to take your body type and your experience level into consideration.
The right variation is going to allow you to perform the lift with the proper form, but more importantly, safely. We have another article that goes into further detail about the variations and other deadweight exercises, that you can read here.
Always Put The Barbell Back On The Floor
With a deadlift, you don’t have to keep the barbell in the air in between reps. You’ll want to put it on the floor. By keeping the weight up in the air, you’re actually setting yourself (namely your back) up for injury. When your back begins to get tired from keeping the weight in the air, you’re going to want to round your lower back or hunch over.
This could squeeze the spinal discs in your back, thus causing herniated discs. Always make a point to put the weight back on the floor in between reps so that the set up for the next rep is good and strong.
Push With Your Heels
A powerful leg drive where you dig your heels into the floor is important for getting that perfect form. You want to push the weight away from the ground instead of pulling it up. What this means is use the strength from your legs to push up while holding onto the weight, instead of just relying on your back, your arms, and your core to lift up.
Don’t Be Afraid To Use Weight Lifting Wrist Wraps
Depending on who you talk to, some will tell you that by wrist straps for bodybuilding, you are somehow cheating. While these weightlifting straps and wraps aren’t permitted to be used during powerlifting competition, you can use them for training.
You can actually use them for size and strength gains that’ll certainly beneficial for your main lifts. So don’t be afraid to train with them!
Deadlifting is complex and when you have the perfect deadlift form, you can see a big difference. To achieve those positive changes and lift safely, you have to have a strong starting position and know how to push the weight up.
You also have to be mindful to put the weight down in between reps so that you aren’t putting a lot of strain on your back. And despite what you may have heard, wrist straps and wraps can help with your deadlift training!