Barbell
The deadlift is an excellent compound exercise that targets the
thighs, hamstrings, hips and lower back. Where else can you get
such a complete lower body workout?
Steps
- Place the barbell on the ground and attach weights to it
according to your strength and fitness level. If it is your first
time performing the deadlift, please don't get macho and stack up
the plates. It's always easy to add weight later but you'll regret
it if you get hurt.
- Step up to the bar such that your feet are approximately
shoulder width apart and under the bar pointing forward or slightly
outward. Looking vertically, the bar should be over the balls of
your feet.
- Squat down and grasp the bar. Your hands should be slightly
more than shoulder width apart (on the outside of your legs). You
can use any grip you are comfortable with.
- Lower your hips so that your thighs are parallel to the floor.
Straighten your back and look straight ahead.
- Lift the bar off the ground by forcefully extending your hips
and legs. Do not exert force with your arms, this is not an arm
exercise. Come to a standing position with upright posture. The bar
should just be "hanging" in front of your hips, don't try to lift
it any higher. Pull your shoulders back if they are rounded
forward.
- Lower the bar in a controlled manner back to the starting
position. Remember to keep the back straight because you're still
supporting the weight. Just because you're not pushing up doesn't
mean you can't get hurt.
Tips
- Although you can use any grip you're comfortable with, a mixed
grip is recommended. A mixed grip is where, when you grasp the bar,
one of your palms is facing you and the other is facing away from
you. This tends to stabilize the bar since it may tend to roll out
of your hands if both palms are facing the same direction,
especially if you're a beginner or otherwise have a poor grip.
- Your lift might be hampered if you're not flexible at the hips
and legs. If you feel discomfort throughout the range of motion,
complement your workout with some flexibility exercises.
- If you have trouble keeping your back straight, try to look at
the ceiling during the lift. Raising the head like this forces the
spine into proper alignment and help with straightening your
back.
- You can also mentally visualize that you're not trying to lift
the bar, but rather trying to drive your legs through the floor.
This will force you to extend your legs earlier in the lift and
prevent you from raising your hips before the bar comes off the
floor. If you raise your hips before the bar, your back will get
"rounded", which can lead to injury.
Warnings
- Failing to keep the back straight causes stress to the spinal
discs by pinching them at the front and leaving a gap at the back,
which forces the spinal fluids to compress to the back and might
lead to a slipped disk. The pinching may also compress some nerve
endings and cause certain nerve conditions.
- In no section of the lift should you be exerting force with
your upper body; this is not an upper body exercise. Your arms
should merely act as connecting links between the
