š„Ā 4 VARIATIONS OF THE DEADLIFT
ā Ā Hereās how to Deadlift with proper form:
- Stand with your mid-foot under the barbell
- Bend over and grab the bar with a shoulder-width grip
- Bend your knees until your shins touch the bar
- Lift your chest up and straighten your lower back
- Take a big breath, hold it, and stand up with the weight
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šØĀ Hold the weight for a second at the top, with locked hips and knees. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. Do five repsĀ on theĀ StrongLifts 5Ć5Ā program.
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ā Ā The ādeadā in Deadlift stands for dead weight. So every rep must start on the floor, from a dead stop. You donāt DeadliftĀ top-down like on theĀ SquatĀ orĀ Bench Press. You start at the bottom, pull the weight up and then return it to the floor. Here are the five steps to Deadlift with proper formā¦
- Walk to the bar.Ā Stand with your mid-foot under the bar. Your shins shouldnāt touch it yet. Put your heels hip-width apart, narrower than onĀ Squats. PointĀ your toesĀ out 15Ā°.
- Grab the bar.Ā Bend over without bending your legs. Grip the bar narrow, about shoulder-width apart like on theĀ Overhead Press. Your arms must be vertical when looking from the front.
- Bend your knees.Ā Drop into position by bending your knees until your shins touch the bar. Do NOT let the bar move away from your mid-foot. If it moves,Ā start from scratch with step one.
- Lift your chest.Ā Straighten your back by raising you chest. Do not change your position ā keep the bar over your mid-foot, your shins against the bar, and your hips where they are.
- Pull.Ā Take a big breath, hold it andĀ stand up with the weight. Keep the bar in contact with your legs while you pull. Donāt shrug or lean back at the top. Lock your hips and knees.
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šØĀ Muscles Worked
ā Ā Deadlifts work your whole body. Your legs are the prime movers. Your back musclesĀ keep your spine neutral. And your arms keep the bar in your hands. ButĀ since the weight is heavier than on any other exercise, every other muscles has to work too. Otherwise you canāt Deadlift the weight.
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The Deadlift is more for the back than the legs compared toĀ Squats. But every muscle works when you Deadlift heavy. Thatās why Deadlifts are a full body, compound exercise they work several muscles at the same time. Here are the main muscles Deadlifts work.