Deadlifting Guide

Everything you need to know about Conventional Deadlifts!

First and foremost, this is my absolute favorite weight training exercise of all times and pretty soon (as you read this article), you will understand why that is the case. The deadlift is a compound exercise that activates a total of 13 muscles (i.e quads, hamstrings, glutes, hip adductors, low back, mid back, calves, etc) when executed in the correct form and therefore i most definitely recommend to take your time and do it properly.

Deadlifting requires your absolute focus. There is so much freedom in that moment of the “deadlift focus.” Nothing else matters, just you and your bar full of weights. Deadlifts in general increase core strength, core stability and improves posture which will help keep the shoulders, spine and hips in alignment.

Facts about Deadlifts:

  • Nothing tests your strength like the deadlifts
  • Challenges every inch of your body from your calves (toes even) to your finger
  • You can”t cheat the deadlift, you either lift it or not
  • Full body activation
  • Enhanced endurance and power

How to do the Conventional Deadlift:

Despite having many benefits, you can quite easily injure yourself specifically your back if you aren’t wary of using proper technique. Here’s how to do it:

  1. Stand with feet shoulder-width apart, with your mid-foot underneath the barbell. 
  2. Keep your back straight, hinge your hips, and bend over to grasp the bar with a shoulder-width grip. 
  3. Bring the bar as close to your body as possible. 
  4. Relax your neck and look straight ahead. 
  5. Lift your chest, keep your shoulders protracted back, and maintain a straight back. 
  6. Lift the weight, keeping the bar as close to your body as possible and fully extend your hips at the top of the movement. 
  7. Slide the weight down your thighs back to the ground whilst ensuring your back is straight throughout the movement. 
  8. Repeat. 

Keep note of the following common mistakes to avoid when doing the deadlift:

  • Arching the upper or lower back
  • Keeping your knees straight as you go down
  • Bending your elbows while doing the deadlift movement
  • Gripping the bar incorrectly
  • Yanking (happens when you go from zero effort to max effort all at once.)

Happy deadlifting peeps and look out for the next article featuring other different types of deadlifts 🙂

Ingrid.

Published by I&F Fitness

Certified Fitness Coach - Personal and Virtual sessions

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