The Easiest Way To Deadlift

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Before I start this article it is important that I state that this way of deadlifting is taken from one of the most famous strength training books ever, Starting Strength by Mark Rippetoe. Although I did not come up with this idea myself, I think it is important that people learn the correct way to deadlift as it has the potential to be a highly effective exercise but does carry some risk if done incorrectly and that is why I am sharing this with you.

Although this setup might not be the most efficient and effective way to deadlift for everyone, it is a method that will work for just about everyone and is a great starting place if you want to incorporate deadlifts into your training program. There are just 5 easy steps to this deadlift technique, that’s the magic of it.

The first step is to walk up to the bar with your feet about hip width apart and the bar over the middle of your foot. It is important to note that the middle of the foot means literally the middle of your foot, not the middle of your visible foot. If your shins are more than an inch and a half away from the bar then you are too far. Once the bar is in that position then it doesn’t move until you lift the bar off the ground.

Step two is to bend down and grab the bar. You want your hands to be outside of your hips so that your arms are not in contact with your knees. It is as simple as that. Just do not let the bar move and keep your arms straight.

The third step is to bring your knees forward so that your knees are touching the bar. Again, the bar should still not move from being over the middle of your foot and your arms should be straight.

The fourth step is in some ways the most complicated. In this step you need to flatten out your back and push your knees out. To do this, I get people to imagine puffing their chest up. This is generally enough to take someone’s back from a rounded to neutral position. If you are having trouble with this then it is worth consulting a personal trainer to help you find this position.

The fifth and final step is to lift the bar keeping the bar against your body the whole time and maintaining a neutral spine. Think about pulling the bar into you, this will engage the muscles in your back and help maintain a flat back. Finish the lift by standing tall so that your hips and knees are extended. Do not lean back when you finish your lift as this will be of no benefit but can put your back in a vulnerable position.

Give this method a go next time you deadlift and see how it feels and if you are not currently deadlifting and are fit to do so (i.e. no back injuries) then try incorporating them into your workout.

Speak to you again soon.

Albie

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