How to Move: Deadlift

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I feel like people used to fear the deadlift. Now it’s popularity and rightfully so because it’s almost not fair how much benefit you get from it. This is an easy lift to learn and a fun one to master. Start slow and make sure you’ve got your technique in check before making big weight jumps.

Benefits to learning and practicing the deadlift include having a strong, healthy back. It’s not uncommon that we see back pain completely disappear when we teach the deadlift to a client. You’ll have confidence, and you won’t need much help from your friends on moving day. The deadlift also promotes glute and hamstring strength and power which turns out is good for everything from sports, running and jumping to walking up stairs.

Here are some tips for you:

  • Setup your stance with your feet between your shoulders and hips

  • Keep your weight in your heels

  • Keep your head, neck, and spine neutral

  • Your shoulders should be slightly in front of the bar

  • Keep the bar in close right against your legs

  • Keep your grip just outside of your legs and your arms straight

  • Drive through your heels as you lift

  • Extend the legs keeping the same torso angle (your shoulders and hips rise at the same time)

  • When the bar reaches the knees open the hips

  • Lockout is complete when the hips and knees are fully extended (open)

  • To return bar to floor start by driving the hips back

  • Keeping the bar in contact with the legs lower until the bar reaches the knees

  • Finally, bend the knees and lower the bar to the floor

  • You’ll be in your original starting position

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