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How To Do Deadlifts Correctly? A Step By Step Guide For Safe Deadlifting

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Our Summary And Answer:

 

To do deadlifts correctly, start by placing a barbell at the base of your feet and squatting to grab it. Next, lift the weight by bending your hips and legs while keeping your back straight and neutral neck position. Never bend your arms when doing this exercise, and experiment with different grips before using heavyweights.

 

If you’re looking to lift heavier weights, then you must know how to do deadlifts correctly. In this blog post, we’ll show you the steps on how to safely and effectively perform a deadlift so that your back stays healthy and strong!

 

Many people avoid doing the deadlift because they think that it’s a dangerous and complicated exercise. While it can be complicated, the deadlift is one of the more straightforward exercises you can perform.

 

As with all exercises, the deadlift should be taught to you by a qualified trainer or coach before you can do it independently. Just because an exercise is deemed “simple” doesn’t mean that you are exempt from injuring yourself if not taught how to perform the exercise correctly. Read more if you want to know more about deadlifts!

 

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What Are Deadlifts?

Deadlifts are one of the most functional exercises you can do because they mimic picking up heavy objects from the floor.

 

It trains your legs, back, and grip strength to help you lift anything off the ground, like a car tire or a box full of books. When performed correctly, it is not as dangerous as you might think.

 

Lifting progressively heavier weights will only help prepare your body for the physical demands of life. Athletes have been using the deadlift for decades to help them perform better on the field or court because it improves their performance and aids in injury prevention.

 

What do deadlifts work on?

Deadlifts target the muscles of your entire body, including:

 

1. Your back – The deadlift works your back by increasing your strength and stamina. Back injuries are the most common injuries in sports like basketball and football. By training and strengthening your back with deadlifts, you can prevent future injuries from happening.

 

2. Your legs – The deadlift also targets your quads, hamstrings, and calves through the range of motion you perform with it. Deadlifts can increase your speed, strength, and power on the field or court by training these muscles to work together.

 

3. Your arms – You use your biceps and triceps during the lifting movement so you can work them as well.

 

4. Your grip – By increasing the weight you lift and the number of reps you perform, your grip strength will gradually improve over time. This will help prevent future injuries like tennis elbow or golfer’s elbow where the muscles in your arms and forearms become injured from overuse.

 

5. Your abs – Your core is engaged the entire time because you need to maintain a braced neutral spine during the lifting movement.

 

6. Your shoulders – The deadlift can build strong and stable shoulders that stay in place thanks to the bracing angle you need to maintain.

 

Deadlifting is also one of the most straightforward exercises to program, so it’s easy for you to track your progress over time by increasing the weight or number of reps you perform each set.

 

How to do Deadlifts Correctly

Now that you know the deadlift benefits, it’s time to learn how to do them correctly. Follow these simple steps on how to perform a deadlift properly:

 

#1 - Learn The Stance for Deadlifts

The stance is crucial for you to be able to lift safely with proper form and technique. Here are some tips on how to correctly position yourself for a deadlift:

 

a. Feet hip-width apart

 

The starting point of your feet should be at shoulder width or slightly wider to give you a stable base, so it’s easy for you to lift. If the starting position is too close, it’ll put more pressure on your lower back, making it difficult for you to maintain proper form and technique. If the starting position is too wide, it’ll make it more challenging to maintain a neutral spine while you lift, which can cause injury.

 

b. Flex your knees

 

There’s more than one way to perform a deadlift which is why knowing how far to flex your knees will help you get into proper form and technique for this lift. The correct way to perform a deadlift is to bend your knees at a 45-degree angle or slightly less so you can maintain a neutral spine while pulling. While it’s not wrong to pull the barbell without bending your knees much, this places more stress on your lower back, which can cause injury in the long run.

 

c. Keep your hips down

 

Many people make a mistake when they learn how to do deadlifts by lifting their hips during the exercise. This is wrong because it forces you to lift with your lower back instead of the muscles in your legs which can cause injury and pain. If you lack mobility, you can ask a friend or coach to help you by showing you how to properly execute the exercise. This way, you’ll know what good form and technique feel like when deadlifting without the risk of injuring yourself.

 

#2 - Learn How to Lift the Barbell

Here are some tips on how to correctly pick up a barbell for your deadlifts:

 

a. Start with the barbell just below your ankles

 

The first place you should look for when trying to grab a barbell is where it’s placed at the base of your feet. Your next step is to squat down so you can grab the barbell by holding it with both hands. Don’t forget to keep your back in a neutral position when doing this to avoid rounding your lower back which can cause injury in the long run.

 

b. Lift the weight by bending your hips and legs

 

By keeping your hips low and your back straight, you’ll be in the perfect deadlifting position to lift the barbell. Keep your head and neck neutral while doing this so you can maintain a braced and neutral spine when pulling the barbell off the ground for each rep.

 

c. Don’t bend your arms when lifting heavy weights

 

Many people make a mistake when learning how to do deadlifts by bending their arms to lift the barbell. Unfortunately, this puts your lower back at risk for injury and pain because it forces you to bend it more than what’s needed when performing this exercise. You can avoid having a sore lower back in the future by not bending your arms during this lift and making sure you don’t round your lower back while performing each rep.

 

d. Maintain a neutral head and neck position

 

Many people forget about the head and neck when learning how to do deadlifts, so you must keep this neutral. If your chin is jutting forward as you pull, this can put undue pressure on your cervical spine, which can cause injury. Maintaining a neutral neck and head position will help you get into proper deadlifting form and technique, which can help you get the most out of this lift.

 

#3 - Get The Correct Grip for Your Deadlifts

The next mistake many people make when learning how to do deadlifts is by using an incorrect grip. You must get the correct grip for your deadlifts so you can avoid injuries and maximize your time at the gym.

 

a. What is the correct grip for deadlifts?

 

The proper grip for your deadlifts depends on your strength level, so you need to experiment with it before you start lifting heavyweights. A proper grip is when your hands are just outside of your legs, allowing you to keep a neutral spine, maintain good form and technique during the lift, and give your lower back enough support. You can also use a double overhand grip which works best for smaller individuals.

 

b. Avoid the hook grip

 

Avoid using a hook grip when learning how to do deadlifts, as this can cause discomfort on your forearms. It can also lead to injuries if you’re not careful, which is why you must avoid using this grip until you have enough experience with this lift.

 

Possible Injuries When Doing Deadlifts

It’s important to note that there are injuries you can get from doing deadlifts. Knowing these injuries and how to avoid getting them is essential, which is why we’ve put together a list of some potential injuries you can experience when doing this lift:

 

#1 - Shoulder Injuries

The first common injury you can experience from deadlifts is a shoulder injury involving moving a bar away from your legs. Your shoulders are at risk for injuries when performing this lift if they’re not properly warmed up or you don’t have enough flexibility to perform this exercise. Prepare your shoulders before doing any deadlift by doing shoulder pre-habilitation exercises to prevent injuries.

 

#2 - Lower Back Injuries

The lower back is also at risk of getting injured during this exercise if you don’t have enough support or use the incorrect form when performing this lift. This is why you must maintain a neutral spine while lifting heavy weights to prevent injuries in the lower back and see results when deadlifting.

 

#3 - Arm Injuries

Another common injury associated with deadlifts is arm injuries. This is because your forearms and biceps are at risk for injuries when learning to do deadlifts if you’re not careful. Using proper form and technique during the lift will help you avoid arm injuries by keeping your arms neutral while lifting heavy weights to prevent injuries to the elbows and biceps.

 

#4 - Hamstring Injuries

Your hamstrings are at risk of getting injured when learning how to do deadlifts. You can avoid this by flexing the spine and bending the arms during this lift since it’s essential to keep a neutral position while doing deadlifts. This will allow you to get into proper deadlifting form and technique, which will help you avoid hamstring injuries.

 

#5 - Knee Injuries

Knee injuries are also common for people who don’t use proper form and technique when doing deadlifts. Keeping your knees in line with your feet will help you avoid hyperextending the joint, leading to knee injuries. You mustn’t arch your back too much during this lift as this can cause your hips to rise before your shoulders which can hyperextend the knee joint.

 

Generally, a proper deadlift form will minimize the risk of getting injured when doing this lift. However, you must have good form and technique when doing deadlifts to keep a neutral spine, avoid hyperextending the joints, and prevent injuries from happening.

 

Frequently Asked Questions

Are deadlifts good for beginners?

Deadlifts are suitable for beginners, but it’s essential to know how to do deadlifts correctly and use proper form when learning how to do this lift. Always seek the help of a professional trainer or coach before doing any deadlift to learn how to do deadlifts safely and avoid injuries from happening.

 

Do deadlifts make you bigger?

Deadlifts can make you bigger by increasing your muscle mass since this exercise targets the muscles of the back, hamstrings, glutes, and calves. This is why deadlifts are an essential exercise to have in your routine if you want to maintain lean muscles, build muscle without gaining weight, and increase the size of your muscles.

 

Where can I do deadlifts?

The gym is an excellent place to perform this lift. You can also practice some exercises at home that’ll help you build muscle and strength, which involve pulling objects towards your chest or hips, such as barbell rows, dumbbell rows, and kettlebell swings. To avoid injuries, it’s essential to have the right form and technique when doing deadlifts at home or in the gym.

 

Is it safe to do deadlifts with a herniated disc?

It’s not recommended that you do deadlifts when having a herniated disc since this can cause the affected area to worsen. You should avoid doing this exercise if you have a herniated disc and consult your doctor for help on what kind of exercises you can do to treat your herniated disc.

 

How long does it take to recover from a deadlifting injury?

It depends on the severity of the deadlift injury. The most common cause of deadlift injuries is muscle strains which can take between 4 to 6 weeks to heal depending on how severe the damage is.

 

Final Thoughts

Knowing how to do deadlifts properly is essential for doing this lift if you want to maximize your workout results. By using proper form and technique, you’ll be ensuring that you’re lifting heavy weights from a dead stop with your legs.

 

This can ensure that you’re getting the best workout results possible without putting yourself at risk for injuries which will slow down your progress when doing this lift.

 

We hope you enjoy this article on how to do deadlifts correctly. Please follow us on Facebook and Twitter for more strength training and fitness advice if you like it.

 

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