Deadlift
Setting Up for the Deadlift
Before diving into the deadlift, it's essential to ensure you have the right setup and equipment in place. As with the squat and benchpress the use of a barbell, weights, clips will remain the same. For the deadlift there are less equipment requirements but we will still cover these below:
Equipment
Footwear: Opt for flat shoes or go barefoot for deadlifting. This ensures firm contact with the ground, allowing for better stability and pushing through the heels during the lift. Avoid shoes with foam or uneven soles, as they can affect your grip and balance. in the absence of appropriate footwear you may wish to deadlift barefoot (in-socks) but ensure you are mindful of weight plates and that the floor you are deadlifting on isn’t slippy.
Choosing the Right Area: Select an appropriate area in the gym for deadlifting. A squat or power rack with wooden flooring and cushioned bases is ideal. Avoid soft or bouncy floors, as they can cause the barbell to shift during reps, making the lift more challenging.
Safety
Space: Ensure you have enough space around you to perform the lift safely, especially during busy times in the gym. Communicate with others if you need space and be mindful of people passing through your workout area.
Spotter: While a spotter may not be necessary for deadlifting, having someone nearby can be helpful, especially when lifting heavy weights. They can assist if you feel light-headed or faint during the lift.
Dropping Weights: Descend in a controlled manner during the lift, but if you lose your grip or need to drop the bar, ensure there are no obstacles in the way. This includes avoiding dropping weights on headphones or your own feet, particularly if you're performing sumo deadlifts.
Clean Up: Always have the energy to clean up after yourself. Leaving plates or chalk residue unattended can pose hazards to others. Practice good gym etiquette by leaving your workout station tidy for the next person.
With the right setup and safety considerations in mind, you're ready to tackle the barbell deadlift with confidence. In the next section, we'll delve into some technical considerations around the deadlift.
How To Deadlift
Understanding the technical considerations of the deadlift and ensuring safety is crucial. With a loaded barbell ready in the correct environment, let's go through the steps to perform a proper deadlift:
Approaching the Bar:
Ensure you're in the right position to begin the lift. Symmetry is important, just like in the squat and bench press.
The middle of the bar should be aligned with the middle of your body.
Stand shoulder-width apart with your feet under the bar.
Foot Positioning:
The bar should be over the middle of your foot, using your shoelaces as a guide.
If you're too far behind the bar, it may not contact your shins, causing you to overuse your back.
If you're too close, you might knock the bar forward with your shins.
When lowering into the deadlift stance, the bar should contact your shins.
Arm Position & Grip:
Adopt an overhand grip, with fingers over the bar and thumbs underneath.
Your arms should be straight, acting like hooks, and in contact with your sides, positioned outside your knees.
Lowering into Position:
Think of the deadlift as the inverse of the squat, with similar mechanics.
Move your hips backward while maintaining a neutral spine.
Lower into position to ensure your setup is correct before lifting.
Ascending:
With the correct starting position and a firm grip on the bar, begin the lift.
Keep your arms straight as you pull the bar up along your shins.
Similar to the squat we want to push through out feet as we begin the lift engaging our hamstrings and glutes
The bar path should be straight, with your body moving towards the bar as it rises.
Tug of War (above the knee):
As you approach lockout, begin to bring your hips forward, remembering to bring your body to the bar and not the bar to your body.
Imagine a rope around your waist being pulled by a tug of war team as the bar goes above your knees, tightening the rope and pulling your hips forward.
As the bar moves above your knee it should be in contact with your thighs
Heads Up & Lock Out:
At the top of the lift, your hips should bring your body into a neutral position.
Avoid over-extending backwards.
Keep your head upright and facing forward to maintain a neutral spine, making heavier lifts more manageable.
Reset:
Lower the bar by moving your hips backward, returning to the start position.
Ensure you reset correctly for the next repetition if performing a set.
By following these steps, you'll perform the bench press with proper form, ensuring maximum effectiveness and safety.