Preparation
To perform the deadlift first set a barbell with desired weight on the ground in front of you. Put your feet right beneath the bar with shoulder width stance and the bar touching your shins. After you stand in the right position to the bar bend your knees, bend forward, maintaining a straight back and grasp the bar using a shoulder width (your hands must be exactly outside your legs) overhand grip.
Execution
Take a deep breathe and start lifting the bar by first pushing with your heels into the floor extending your knees and hips as simultaneously getting your torso to the upright position. After you reach the upright position contract the back by bringing the shoulder blades back and puffing your chest out. Go back to the starting position by first leaning the torso forward at the waist and than when the bar pass your knee cap start bending your knees and hips as you maintaining a straight back. Continue the movement till the weights on the bar touch the floor and carefully change the direction to perform next repetition.
Recommendations
- If you have problems with your grip use a mixed grip (one arm with overhand grip and another arm with underhand grip) or use wrist straps.
- Keep the bar as close to your body as possible during the movement to improve mechanical leverage and protect your lower back from injury.
- Keep your head facing forward and maintain a straight back during the entire movement.
- Keep your arms straight and don’t flex your elbows.
- Don’t raise your shoulders up during the movement.
- Don’t bending your knees till the bar pass the knee cap, if you do that you will go further away from the ideal axis of rotation (hips) who will lead to round in the lumbar spine which is not desirable.
- At the upright position don’t lean backward this will put an undue stress on your lower spine and expose you to risk from injury.
- If you are new at this exercise give your self enough time to learn the right form and be conservative with the amount of weight used.
- Don’t use side mirrors to watch yourself during the exercise, this can cost you a neck injury. If you are not sure that you performing the barbell deadlift in the right way provide yourself an experienced partner who observe you during the movement and corrects your form.