Have you heard of deadlifting? Maybe you’ve seen a couple guys do it at the gym, or maybe in your local Strength & Conditioning class, but aren’t sure what to do or how to do it? Let’s debunk the deadlift together!
First off, the deadlift is not as scary as it looks (or sounds), and it is one of the BEST exercises for your body! Not only does it work the booty, but it works your core, shoulders, and legs too! It’s an all-around amazing exercise if you really want to pack it all in.
First things first. You’ve got to start with a barbell. Barbells come in all different sizes from 15lbs to 45lbs (being the biggest). If it is your first time, I suggest starting with a 15-30lb barbell and adding on 5-10lb plates on each side just to learn the technique.
Once you have your plates loaded, (and locked…don’t forget about the clips on the ends to prevent your plates from sliding off) it’s time to get behind the barbell and set up for your deadlift. Start with your feet flat on the floor, around hip and shoulder width apart. Next up, squat down until your hips are lower than your shoulders and at least parallel with your knees. Grab on to the bar knuckles both facing away from you with hand placement slightly outside the knees. The bar should be resting somewhere that is about midfoot (and should always remain over the middle of the foot through the entire lift).
Ok good! We’ve got you set up. It’s time to lift the bar. Your back should be flat, never rounded. Slightly arched is acceptable. Bring that chest up and out, shoulders either over or slightly in front of the bar (never behind) and focus your sight on something higher and ahead of you, no need to look at the ground!
Begin lifting the bar by extending both hips and knees at the same time, never letting the hips rise first. Maintain that flat back and keep the bar as close to the shins as possible, never hovering farther than 1/2 an inch away. As the bar rises move your hips forward to keep in line with the bar until you are standing completely straight!
Congratulations! You’ve done a deadlift! Now put it back down, high five your favorite gal pal and repeat again!