How to do a deadlift
There are three types of people in this world. The first type is those who love deadlifts and are gifted at them. The second type is those that love deadlifts but are not good at them, and the third type is those that detest them with every fiber of their muscles. Regardless of which category you fall into, deadlifts can be a challenging but rewarding exercise.
In this blog, we’ll show you how to do a deadlift correctly, with tips and techniques tailored to the needs of gym rats. Whether you’re a beginner or an experienced lifter, you’ll find valuable information on improving your form, adding more weight to the bar, and having more strength in your back and legs.
Benefits of deadlifts
Before we dive into how to do a deadlift, let’s talk about why you should include this exercise in your workout routine. Deadlifts are a compound exercise that target multiple muscle groups, including the hamstrings, glutes, back, and core. One of the biggest benefits of deadlifts is improved strength and power. On top of it, because deadlifts work many large muscle groups together, progress is very fast.
Apart from that, deadlifts also promote proper spinal alignment. They do that by strengthening your back muscles. But for that, you must do it correctly. Otherwise, it might disturb the spine alignment leading to discomfort and injuries. Plus, they are also a great exercise for building muscle mass, particularly in the lower body. They can help you develop bulging calves and popping veins, giving you the look of a mass monster.
Lastly, whether you’re a professional athlete or a weekend warrior, deadlifts can help you enhance your explosiveness. They’ll activate your fast-twitch muscle fibers and generate explosive power and speed on command. This is why it’s so beneficial to know how to do a deadlift correctly.
How to do a deadlift correctly
Now that you know why deadlifts are important, let’s dive into how to do a deadlift correctly. First things first, use appropriate weights that are manageable for your strength level. Then stand with your feet hip-width apart and place the barbell on the ground before you. The bar should be close to your shins and parallel to your feet. Then grip the bar. Reach down and grip the bar with an overhand grip, with your hands slightly wider than shoulder-width apart. Make sure your grip is tight and secure.
After that, lower your hips until your shins touch the bar, and keep your back flat and your chest up. Your shoulders should be slightly in front of the bar. Now lift the bar, take a deep breath, brace your core, and lift the bar off the ground by pushing through your heels and driving your hips forward. Keep your back flat and your chest up throughout the lift. Following that, lower the bar back to the ground by reversing the motion and lowering your hips. Make sure to maintain proper form throughout the descent.
Common mistakes to avoid
Since you’ve learned how to do a deadlift, let’s examine some of the most frequent errors that fitness enthusiasts tend to make. Firstly, try not to round your back. That is because it can put undue stress on your spine and increase your risk of injury. Consequently, it’s important that you keep your back flat and your chest up throughout the lift.
Secondly, don’t lift with your arms. Deadlifts should be performed with your legs and hips. Lifting with your arms can put undue stress on your lower back. In contrast, when you lift with your legs and hips, the weight is distributed evenly through the body and the spine remains in a neutral position. This reduces the risk of injury and allows you to lift heavier weights with greater ease and efficiency. Additionally, lifting with your legs and hips engages larger muscle groups, such as the quadriceps and glutes, which can help to increase overall strength and power.
How to do a deadlift and lift more weight?
One of the fastest ways to lift heavier on your deadlifts is to incorporate squats into your weekly workout routine. That is because squats and deadlifts involve many similar muscle groups. A rule of thumb is to do squats three times per week. Also, if you’re already not taking a preworkout, it’d be worth adding one to your regime. Preworkouts are made up of natural ingredients like caffeine and beta-alanine that will supercharge your gym sessions. If you’re looking for one, SD Matrix’s premium preworkout, ABE Preworkout might fit the bill perfectly.
Lastly, perform submaximal reps. Submaximal reps refer to performing a set of repetitions with a weight that is less than a person’s maximum effort or 1-rep maximum (1RM). Typically, submaximal reps are performed with a weight that ranges from 60-90% of an individual’s 1RM, depending on the specific training goal. Not only will it help you increase your deadlift, but it will also help you nail down your technique which is essential to get the most out of this popular exercise.
Conclusion: how to do a deadlift
Conclusively, deadlifts are an excellent exercise for building strength, power, and muscle mass. They target multiple muscle groups, including the hamstrings, glutes, back, and core, making them a compound exercise that will do wonders for your physique and strength. However, it’s important to learn how to do a deadlift correctly to avoid injuries and maximize the benefits. By following the tips and techniques outlined in this blog, you can improve your form, add more weight to the bar, and increase your strength and explosiveness.
It’s also important to avoid common mistakes such as rounding your back and lifting with your arms, which can put undue stress on your spine and increase the risk of injury. Instead, lift with your legs and hips, engage larger muscle groups, and maintain proper form throughout the lift. Lastly, it’s important to stay patient while working on improving your deadlift. Once you have this quality, everything else will start coming naturally to you. Hopefully, this blog answered all your questions about how to do a deadlift. Happy deadlifting!