Do NOT allow your knees to bend and your body to drop. Once your hips are back, you’re able to bend your knees just enough to lower yourself to the bar. What this is doing is ‘loading’ your glutes and hamstrings and preparing them for the lift. What you want to do to hinge at the hips is maintain your neutral spine and push your hips back as far as you can before lowering your body to the bar. It is an essential part of the lift to hinge mainly at your hips rather than your knees and low back. Training Tip: Learning to maintain a neutral spine for not only the deadlift but most exercises is the best way to train your core and prevent injury!Īs in the previous step, holding in a big belly breath will help you maintain the tightness throughout your midsection to keep your low back flat and spine neutral throughout the lift.Ĭheck out this video I recorded to demonstrate: Excessively rounding your back when pulling a heavy weight off the ground is a surefire way to get seriously injured. You want to maintain the natural curve of the spine, which for most people means keeping the low back flat and staying ‘tall’ in the chest. This means your back is neither excessively rounded nor excessively arched. This won’t matter as much with very light weights, but when you’re lifting something heavy off the floor it becomes increasingly important to train this way. For multiple repetitions, you can learn to hold your breath for 2 or 3 reps or reset your breath after each rep. Hold this breath until you reach the top of the lift. Use your diaphragm to take a big breath in and fill your belly with air then hold it in and get tight. Hold Your BreathĪ key element when lifting any heavy weight off the ground, this allows you to maintain core rigidity and a neutral spine throughout the lift (See: How to Breathe Properly During Weightlifting). Learning proper foot placement for your specific lift is VERY important. It will also prevent a heavy weight from pulling you forward or having the weight swing back and hit you in the shins, neither of which are good.įoot placement will differ for different variations of the deadlift, all of which I will go over in a bit. This allows you to get your hips back rather than shifting your weight forward towards the bar. When using a barbell you always want your shins to be as close as possible the bar. This means that your first step in performing a deadlifting is finding proper foot and body positioning in relation to the bar or object. Foot PositionĪ good deadlift is always the result of a good setup. I’ll cover everything from the proper setup to the complete execution to various styles to suit your needs. In this article, you will learn how to use proper deadlift form to ensure safety and that you are getting the most benefit out of this awesome lift. It is one of the 3 main lifts in the sport of powerlifting where an athlete will attempt to lift or ‘pull’ as much weight as possible. Put simply, a deadlift is an exercise that trains your body to pick up a heavy object from the ground in the most efficient way possible. When performed properly, it will go a long way in helping you improve your posture and aiding injury prevention. Hands down, the deadlift is one of the most efficient exercises around when it comes to building strength, power, and a solid core in addition to improving overall sports performance.
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