How to Deadlift
The deadlift is the ultimate lift!
Regardless of your goal whether it be weight-loss, muscle gain, increased athletic performance and strength. We believe that the deadlift has some serious bang for your buck value. Why? The deadlift recruits all muscle major muscle groups, giving you a full body workout in one simple compound lift.
We have put together a checklist to make sure you get the most of the deadlift.
STEP 1: FEET HIP WIDTH APART
In order to establish a strong base of support, start with your feet under your hips with toes forward or slightly flared out. Step up to the bar so that it’s close to your shins over your midfoot.
STEP 2: HINGE HIP BACK
Initiate the deadlift the by sitting back with your hips. This will help you to load your posterior chain (glutes and hamstring) and get into strong starting position.
STEP 3: HANDS OUTSIDE SHINS
Keeping the hands closer will help make the pull feel easier than if you position your hands too wide.
STEP 4: ARMPITS OVER BAR CAP
Ideally you want the bar to travel in a vertical and direct path. Setting up correctly before lifting the bar, will result in the most effective deadlift.
STEP 5: PUSH INTO FLOOR & STAND STILL
If you want a strong deadlift, you need to think about pushing your feet into the ground and not lifting the bar. Stand tall at the top in a nice strong upright position.
STEP 6: INITIATE DESCENT WITH HINGE
Once you are at the top of the deadlift, it is so essential you take the time to keep correct form on the decline. Hinge your hips back, loading your posterior chain back into the starting position.