The deadlift is an excellent compound exercise that targets the quads, hamstrings, gluteal muscles, lower back, traps, and forearms. If it´s not done properly, you can seriously injure yourself (such as a herniated disc).
Place the barbell on the ground in front of you and add plates according to your strength and fitness level. Beginners usually start lifting just the barbell, since a typical barbell weighs between 25 and 45 pounds on its own.
- With your feet shoulder-width apart, your toes pointing forward or slightly outward, and the barbell is at the midpoint of your feet.
- Bend your knees and hips and sit back as if you were going to sit, while you reach down to grab the barbell with hands shoulder-width apart.
- Grip the bar with both palms facing you. This is the normal or double overhand grip. You can use the mixed grip later when you can’t hold it with a normal grip.
- Push your knees out; don’t let them collapse in. Keep your back straight. Bend from the hips rather than from your waist. This is the starting position.
- Always make sure your back is completely flat and straight. If there is any kind of bend in your back, you need to do some flexibility work before deadlifting.
- Begin the movement by pushing through your heels and straightening your knees. Engage your hamstrings and glutes to pull the bar up.
- Raise your hips and shoulders at the same rate while maintaining your back straight. Keep your abs tight during the whole lift. The bar should drag along your shins on the way up.
- Come to a standing position with upright posture and your shoulders pulled back, don’t let your shoulders cave forward. Don’t bend backward at all, just stand up straight.
- Keeping your back straight, return the bar to the starting position in a controlled manner. Push your butt out as if you are going to sit down in a chair. Do not arch your back.
- Repeat until completing the prescribed number of repetitions.