How To Do Deadlift Properly- Tutorial
Benefits Of Deadlift
- The deadlift is great at building up back strength (upper and lower) which hopefully can reduce the incidence of back injuries later on in life.
- The deadlift is a structural exercise which means it effectively loads the spine & hip enabling it to help build bone density and prevent osteoporosis.
- You will understand that ‘deadlifting’ is one of the must do exercises to get you closer to looking in great shape.
- The deadlift can benefit all types of fitness levels, but also be damaging if performed wrong.
How Much Weight Should Someone Deadlift?
Deadlifting creates a large amount of torque at hips and low back. Poor technique due to excessive weight may create an imbalance in the distribution of load between these areas, quite commonly increasing load at the lumbar spine and increasing the risk of injury (Strömbäck et al).
Deadlift Form, Execution And Mistakes
- All weight should be focused on your heels and the middle of your foot.
- Your body should move upwards and down wards at the same speed.
- Keep your chest upright and drive with your heels.
- Keep your arms straight. ()They should not be used to bend or pull at anytime.
- Keep the bar close to your body.
- As you pull, squeeze your glutes.
- Once the bar passes your knees, push through the floor with your feet, once you reach the knees pushing and squeeze your glutes under the bar.
- At the top of the movement, stand tall with your chest open.
- Performing the deadlift can be simple once you’ve mastered the correct stance and form.
- Because of the nature of the bio mechanics and range of motion, deadlifts should be done with caution.
- To avoid injury and mistakes you need to make sure you have the correct deadlifting form.
- Practice both with and without a bar.
- Try not to drop the bar, put the bar down and practice lowering the bar with correct motion, movement and form.
Proper Deadlift Technique Video -How To Do Correct Deadlift
Muscles worked during deadlift
Deadlifting is one of few exercises that work all major muscle groups in the body. Depending on the variation and stance it can work your:
- Lower back
- Upper back
- Spinal erectors
Types And Variations Of The Deadlift
1. Jefferson Deadlift
How to Do Jefferson Deadlift
- Straddle the bar
- Grab the bar
- Stand up with the bar
- Make sure your spine remains relatively linear so you aren’t rounding or seriously deviating away from a neutral position.
- When you start pulling, make sure your knees don’t collapse towards the midline in a valgus party you sure don’t want to be invited to.
- Don’t lock out your knees before your hips get through the movement; otherwise you’ll be doing a really awkward good morning with nothing but your hips.
- Take a grip that’s vertical under your shoulders and not wider.
- The Jefferson deadlift – also known simply as the Jefferson lift – is a classic strongman movement.
- The Jefferson deadlift is great for strength, power, core stability, and hip durability. It should be a staple in any serious strength athlete’s routine.
- The movement is a great way to encourage people to get their knees open so they can take a wider stance in their squats while building some rotational range of motion.
- It also coaxes them outside of a pure saggital plane movement pattern that can become dominant if not addressed.
2. Sumo Deadlift
How to do Sumo Deadlift
- Begin with a bar loaded on the ground.
- The feet should be set very wide, near the collars. Bend at the hips to grip the bar.
- The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip.
- Lower your hips, looking forward with your head and your chest up.
- Drive through the floor, spreading your feet apart, with your weight on the back half of your feet.
- Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down.
- The sumo deadlift will place emphasis on the quads and provides a range of motion which allows you to lift heavier.
3. Hex or Trap Bar Deadlifts
How to do Hex or Trap Bar Deadlifts
By using the hex bar you can change the mechanics behind the deadlift and lift evenly distributing your weight.
- Stand in the enter of the apparatus and grasp both handles.
- Lower your hips, look forward with your head and keep your chest up.
- Begin the movement by driving through the heels and extend your hips and knees.
- At the completion of the movement, lower the weight back to the ground under control.
For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground.
4. Snatch Grip Deadlift
The snatch deadlift mainly works the hamstrings. In the snatch grip deadlift your hands take on a wider grip.
How To Do Snatch Grip Deadlift
- Begin with a wide snatch grip with the barbell placed on the platform.
- The feet should be directly under the hips, with the feet turned out.
- Squat down to the bar, keeping the back in absolute extension with the head facing forward.
- Initiate the movement by driving through the heels, raising the hips.
- Drive your hips through the bar as you lay back.
- Return the bar to the platform by reversing the motion.
5. Romanian Deadlift (RDL) /Stiff Legged Deadlift/Straight Leg Deadlift
The Romanian deadlift- sometimes called the straight legged dead lift focuses on using the hamstrings.
How to do Romanian Deadlift (RDL) /Stiff Legged Deadlift/Straight Leg Deadlift
- Hold a bar at hip level with a pronated (palms facing down) grip.
- Your shoulders should be back, your back arched, and your knees slightly bent.
- Lower the bar by moving your butt back as far as you can.
- Keep the bar close to your body, your head looking forward, and your shoulders back.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.
6. Deficit Deadlift
The deficit increases range of motion in the eccentric phase ( the down movement) forcing your body to work harder as you lift the weight back up.
- Deficit deadlifts are any deadlift that is performed off an elevated surface resulting in an increased range of motion.
- The deficit is supposed to disadvantage normal starting mechanics to create carryover to off the floor strength.
- Conventional deadlifts can be performed from a deficit, along with sumo deadlifts.
- the deficit adds a larger range of motion to your deadlift, meaning you have to bend your knees and hips a bit more to lift the weight from the floor.
- In this position, you’ll put a greater demand on your legs and quads and drive the movement from these powerful muscles
How To Deficit Deadlift
Check out the quick guide below for how to perform technically proficient deadlifts.
1. Find Elevation
Traditionally, deficit deadlifts will be performed off a surface that’s anywhere from 2-4 inches tall. Some popular objects to stand on include:
- Metal 45 lb plates
- Low wooden boxes
- 25/45 lbs rubber plate
Loading for deficit deadlifts should be lighter than traditional deadlifts. A good rule of thumb is to use 10-25% less weight compared to traditional deadlifts.
2. Assume Your Normal Setup
- Get set as you normally would for your traditional deadlift and work on limiting setup changes.
- The hips should not be moving and altering their starting position to a large degree to accommodate for a deficit deadlift.
- There will be some subtle changes in setup positioning, but it shouldn’t alter mechanics to a large degree.
- Ensure you’re bracing well and pull the bar tight to the body to avoid the hips shooting up too quickly since they’ll likely be positioned higher than normal.
3. Execute As Normal and Hyper-Focus
- Perform a similar concentric (lifting) pattern that you would for the traditional deadlift and do the same for the eccentric (lowering) portion.
- Focus heavily on controlling the barbell and maintaining a strong hip hinge to build the posterior chain and strengthen lifting postures until the barbell makes contact with the ground.
7. The Hack Lift
The hack lift is a deadlift that focuses on the Quadriceps.
How To Do The Hack Lift
- Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width.
- While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor.
- Pressing mainly with the heel of the foot and squeezing the thighs.
- Repeat for the recommended amount of repetitions.
8. Conventional Deadlift
Conventional deadlifts target and work the Lower Back, Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quads and Traps.
How To Do Conventional Deadlift
- Approach the bar so that it is centred over your feet.
- Your feet should be about hip-width apart.
- Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
- Look forward with your head chin up
- Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.
9.Single Leg Deadlift
- A Single Leg Deadlift is a hip-hinge movement that strengthens the Back, Core And Legs.
- This variation of a traditional deadlift involves one leg lifting off the ground and extending out behind you.
- The more complex movement works even more core muscles as well as the standing leg, which help to improve balance.
- The single-leg deadlift is a simple yet effective exercise for simultaneously strengthening and toning the butt muscles and improving balance. …
- You can make it a part of your lower body strength and toning routine.
How to do a Single Leg Deadlift
Begin standing with your feet hip-width apart and parallel. Hold a kettlebell, a barbell or two dumbbells in your hands down in front of you.
Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you.
Lift your extended leg and pitch your body forward until your body forms a “T” shape. Your arms should be hanging straight down, holding onto the weight. Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to starting position. Repeat with the other leg.
10 Deadlift Alternatives to Consider
2.Barbell Hip Thrust.
3.Lying Hamstring Curl With Band.
4.Trap Bar Deadlift.
5.Single-Leg Romanian Deadlift.
7.Cable Pull Through.
8.Bulgarian Split Squat.
Focus on those big mover muscles — and your power — with the kettlebell swing.
Deadlifts strengthen your back, too. For the same effect, hit your upper back with a bent-over row.
While deadlifts have plenty of benefits, they aren’t the only way to develop a strong posterior chain. Mix and match these alternatives to take your strength training to another level.