Deadlifting is a common exercise in the gym, but doing it correctly isn’t one of the easiest things.
Although not an exercise considered among the most difficult, the deadlift is an exercise that you must know well to make the most of your strength and avoid hurting yourself unnecessarily.
The deadlift, also known as the deadlift , is a typical exercise in gym workouts or CrossFit sessions.
Despite its popularity, the right technique to do it correctly without running the risk of injury is not that easy to learn. In this article, we will explain how to do the deadlift in the right way.
This exercise is extremely useful because it allows you to work on multiple muscle groups simultaneously. The deadlift affects the leg muscles, in particular, the quadriceps and the back of the thighs, the lower back, while the torso, hips, and forearms work by holding the barbell.
How to correctly perform the detachment from the ground
Below we will explain step by step how to do this exercise correctly. If you respect all the steps, you will be sure to work correctly:
- Position yourself in front of the barbell with your feet at the same width as your shoulders and make sure you touch the tool with your ankles.
- Flex your knees slightly to lower yourself towards the weight. So be sure to keep your back straight, abdomen and chest still while you are about to hold the bar.
- Take hold of the tool by placing your hands slightly wider than your shoulders. To avoid oscillations, many recommend an alternate grip, that is, with one palm facing you and the other facing forward.
- When you lift the weight off the ground, apply force to your hips and legs at the same time. The weight of your body must rest on the whole sole of the foot, not only on the toes or heels.
- Once your hips are stretched, fully extend your legs.
- In the final phase, you will have to stand up straight by fully stretching your legs, arms, and hips.
Mistakes to avoid
The worst mistakes you can make by taking the deadlift and stretching your knees too early. In this case, the weight will be low while your hips are still bent.
Not being able to count on the push of the knees, you will not be able to reach the maximum extension just by applying strength with your back. You should learn this movement before starting to load weights because a wrong move could also cause serious lower back injuries.
It is equally important to assume a straight posture when you get up. Your shoulders should remain relaxed and aligned with your hands when lifting your weight and not leaning forward.
Remember in order to keep your hands and legs at a suitable opening, otherwise, you will be unstable and may make wrong movements or put too much force in an incorrect position. To do the exercise correctly, look forward and keep your chest out.
Variants of the deadlift
There are also several variations of the deadlift. The technique illustrated so far is suitable for all variants of this exercise. It is essential to keep your back well aligned.
- Sumo detachments: the toes should be turned outwards and the grip becomes tighter keeping the hands almost together. The legs should be kept more open than the classic deadlift.
- Romanian deadlift: it is practically the same as the classic one. Start by lifting the bar in the same way and when you go down you have to go all the way keeping the back straight and the knees slightly flexed.
- Leg detachment: with a dumbbell or kettlebell, do the exercise keeping one leg stretched and stretching the other back well stretched.
- Deadlift with medicine ball: it is practically the same as the exercise you do with the barbell, the only difference is that the ball must be positioned between the legs during the descent. Leave your arms straight and keep the ball on the sides. The same exercise can also be performed with a kettlebell.
One last tip is applicable to all cases where you use the barbell. To correctly perform the detachment from the ground and not make mistakes in the technique, the barbell must always pass as close as possible to your body. This applies both when you lower yourself and when you return to your initial position in order to maintain proper alignment.
With these simple tips, you can start training on the deadlift or improve your technique if you already practice it. In addition to what has been said, it can also be useful to look in the mirror or ask for the help of your trainer. In any case, achieving good technique is essential to enhance the benefits of this exercise and to avoid injuries.