|Primary Muscle(s)||Lower Back|
|Secondary Muscle(s)||Glutes, Middle Back, Hamstrings, Quads, Abdominals|
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Rib-cage set over your pelvis.
- Approach the bar and have it positioned over your shoelaces.
- Feet are just inside shoulder-widith.
- Set your feet as if you were about to jump as high as possible.
- With your knees slightly bent, tighten your mid-section and hinge at your hips to grab the barbell.
- Maintain a neutral spine throughout, never rounding or arching your back.
- Grip the bar just outside your knees.
- Re-tighten and engage your body for the lift. You are trying to take all the "slack" out of your body. Imagine pulling your hips into proper position.
- Raise your hips slightly then lower.
- Activate your upper back & lats by trying to break the barbell with your hands.
- Screw your feet into the floor.
- Take a deep breath and fill your stomach with air.
- The barbell should be underneath or level with your chest. Arms are fully extended.
- Eyes are fixed downward with a neutral neck position.
- Drive your feet through the floor and stand up.
- Maintain your core tightness throughout the movement.
- Squeeze your glutes at the top.
- Keeping your knees slightly bent and core tight, hinge at the hips to lower the weight back to the starting position.
- You can release/drop the weight once the bar is past your knees.
- For a more extensive look at the deadlift, read this piece about the biomechanics of it.
- Make sure the plates you are using have the diameter of a 45lb plate (450mm).
- Avoid arching your back excessively. This is false sense of core stability.
- You can employ a mixed or a standard pronated grip.
- Do not "look up". You want to maintain a neutral neck position.
- Keep the bar as close to your body as possible
- Bloody shins might be a consequence unfortunately.