Few exercises engage as many muscles as possible and reinforce proper movement like the deadlift. This move helps to pack on muscle and build strength. The deadlift is more complicated than simply bending over and picking up a barbell. If you do not use proper deadlift form, you risk injury. Here is everything you need to know about the deadlift.
How to Do a Deadlift
Step 1: The Set-up- Set the feet about hip-width apart, and plant them to the floor by twisting them slightly apart. Maintain a vertical angle, bring the shoulders over the bar, then hinge the hips backward by driving your butt behind you.
Step 2: Start the Movement- Breathe into your belly and expand your stomach. Maintain full-body tension, and then drive through the floor with the legs, keeping the bar against the body, to lift the weight off the floor.
Step 3: Stand Up and Lower- Contract the quads, glutes, and lats to complete the lockout of the deadlift. While maintaining tension and control, start the descent by hinging the hips backward and maintaining the same bar path used for the upward movement.
Use a weight that you can control but is still challenging. Start with four to six sets of six to 10 repetitions with moderate to heavy loads. Rest for two minutes between sets.
The deadlift is a versatile movement that can be done with barbells, dumbbells, and specialty bars to increase upper body strength. It is a multi-joint exercise because of how many muscles it works at once (glutes, lats, and hamstring). You don’t have to be a powerlifter to reap the benefits of a deadlift. Be sure to focus on your form and progress slowly.
