Do you want to know how to deadlift? We explain it to you step by step in this how to deadlift article! So that you can perform this pico bello immediately. We cover the Conventional Deadlift here, but if you want to know a little more about the Romanian Deadlift, Stiff Legged Deadlift, Sumo Deadlift of Single Leg Deadlift then you can read that in our other articles.
Powerbelt and lifting straps
Stand in front of your barbell and place your feet hip-width apart. Stand firm and bend your knees until your thighs are parallel to the floor. A common mistake is making the lower back convex or hollow. A straight back is an important aspect injury to prevent. In addition, your head should be in line with your back, so when you are down you look at the ground a few feet in front of you and when you are up and straight look straight ahead. Grab the barbell with both hands. Position your hands just a bit wider than your shoulders. You can choose the overhand grip or the mixed grip. With the overhand grip, you have both palms facing you to build up as much strength as possible. With the mixed grip you have one palm facing you and the other palm away from you underhand. This allows you to lift extra heavy weights because the barbell does not slide out of your hands quickly. Make sure you are well warmed up and build up slowly to prevent injuries with the mixed grip.
When you lift, you push your legs into the ground, as it were, so that the rest of your body automatically rises. Your arms will stay straight for this exercise. Bent elbows can only reduce strength and cause more injuries. When the barbell is roughly at your knees, push forward with your hips to bring the weight up the last stretch. Make sure you don't stretch your legs too early. When you do that, the force only comes from your back, increasing the risk of a back injury.
Your exercise ends in an upright position and you extend your upper body and legs. Make sure you don't overstretch your knees. Do not pull the barbell with your shoulders up, do not bounce the barbell, but just keep the barbell still when you are on top. Hold this for one or two seconds. Then go back down in a controlled manner. Do not do this too slowly, it will put unnecessary pressure on your lower back and the chance of an injury will increase. You actually do the same as the way up, but then exactly the other way down. So first lower your upper body and when the bar is about your knees, lower your legs. Do not drop the barbell on the floor, but put it down quietly.
Keep the tension on throughout the exercise. Now you know exactly how to deadlift! Good luck with your training!
Written by Emily van de Wiel