The perfect deadlift can safely and effectively develop a strong core and strong, shapely back.
Unfortunately, the deadlift has an undeserved bad reputation, the gym is full of stories about back injuries caused by improper lifting technique and many “gym rats” who have never performed deadlifts tend to bad mouth the exercise. Making it easy to understand why so many people avoid adding deadlifts to their workout even though it is one of the most effective lifting techniques to help build a strong core and a strong, wide and thick back.
Deadlifts are a multi joint compound exercise that work several muscle groups at the same time making it perfect for strength training, muscle building and fat loss. Deadlifts and similar power lifting style exercises that train large muscle groups also promote the production and release of HGH, human growth hormone with anabolic and anti-aging properties.
To perform the perfect deadlift, keep your shoulders parallel to the floor and bar throughout the movement, don’t twist or lean as this places unnatural (and dangerous) torque on your torso. Ensure that the bar is in contact with the fronts of your thighs at the top of the movement. Keep your head and eyes up, and keep your shoulders back as you press your knees back and lift your chest, do so will help prevent back injuries.
Stand upright and don’t lean back at the top as this can cause pressure on your lower back. To lower the bar, push your butt back and out, similar to squatting, keep your chest forward and your eyes up which will help keep your back straight. Slowly lower the bar to the ground keeping your shoulders over the top of the bar and the bar close to or against your legs.
Don’t let your hips extend too far behind you causing you to put excess pressure on your lower back. You can avoid this common mistake by making sure that you lift your chest at the same time as you push through with your hips. Everything should move slowly up and down in one smooth motion, avoid jerking, that’s an entirely different exercise.
Key points to remember when performing the perfect safe and effective deadlift:
- Keep your back straight back through the lift, don’t curve your spine which often occurs if you are using too much weight or your technique is wrong. Practice in front of a mirror.
- Keep your head up, and eyes straight ahead, not up at the ceiling or down at the floor.
- Keep your shoulders parallel, pulled back and over the bar.
- Keep the bar close to your thighs throughout the exercise.
Proper technique and practice will help you perform safe and effective perfect deadlifts and help you build a shapely back and strong core.