Are you a new to deadlifting and wonder if you are doing the exercise correctly?
What are some best practices to ensure that you are deadlifting properly?
- Learn the basics of how to deadlift properly (seems like a no brainer but it’s required).
- Film your sets from multiple angles.
- Get a coach if you are struggling on your own.
Deadlifts are known as the king of the lifts for a reason. Furthermore, it is a great compound movement that works the majority of your posterior chain. If your goal is to increase strength, it is arguably one of the best exercises to incorporate. Additionally, deadlifts are also a very functional movement. When you break down the exercise it is essentially picking something off the ground, utilizing a hinge movement pattern. This is something we do on a daily basis. If you can learn to deadlift properly and efficiently it can actually help you be more independent when you get into your latter years of life.
The importance of proper form when deadlifting?
As I’m sure you know because you are reading this article. If deadlifts are done improperly they can greatly increase the risk of injury. This not only applies to deadlifts but most exercises. Proper from should always be prioritized above all else.
Deadlift checklist
- Weight should be evenly dispersed across your feet (don’t favor your heels or toes etc.)
- Brace your core
- Maintain straight arms through the whole pull
- Keep the bar close to your body
- Maintain a neutral lumbar spine
- Don’t over extend at the lockout
Helpful Deadlift Cues
- Stay tight
- Push through your legs
One of my favourite cues I use when deadlifting is to push through your legs instead of pull. This might sound counter intuitive because deadlifts are categorized as a pull exercise. The major muscle movers in the deadlift are you hamstrings and glutes. Additionally, your quads will help when you are breaking the bar off the ground (especially in a sumo stance). Working on efficiently creating a hinge movement pattern by driving through your legs can greatly help your deadlift. It is a cue I have used to help break a Deadlift World Record!
