Friday, 4 May 2012

How To Do The Proper Deadlift Injury Free

The Deadlift is a great exercise for your lower back, but not doing them correctly can leave you in pain and not able to get out of bed the next day. I have had this feeling many times and it's not a good feeling at all. For years and years I couldn't figure out what I was doing wrong. People would watch and spot me saying that my form was fine, but for some reason i still had a sore back the next day. Here's what i learned about the deadlift and how to do it properly so that it didn't hurt my back. Once i mastered it, i was able to lift so much more weight.

Starting Position
This is the most important part of the lift because it'll line your body up for the upward motion. Keeping everything in line and balanced is the best way to keep in a straight position that will allow you to maximize the muscle output to lift the most weight possible. With you toes pointing slightly outwards a little bit wider than shoulder width apart, make sure they are equal and even on both sides. This will help you lift straight without torquing your back. Now it's time to grab on to the bar, you are going to want to bend down so that you are in the bottom position of a squat. The bottom position of the squat is the natural starting position for the deadlift. With you knees bent, glutes and hamstrings back and tight, bend your upper body slightly forward so that you can grab onto the bar. I personal use a staggered grip and alternate each set. You arms are just hangers and you aren't lifting with them at all.

Finishing Position
When you are ready to lift, make sure to keep your glutes, hamstrings, and lower back tight as you move to the standup position. Thrusting your hips forward as you pull the bar up to a standing position. Your arms don't do any of the lifting. Once you reach the top, pause for a quick 1 count and return the weight controlled back to the floor. I believe that you need to return to the full start position by bending your knees as you go back to that bottom squat position. Not returning all the way down will force you to put more pressure on your back as you attempt to standup, this is a no-no and will lead to injury. Do not drop the weight like an Olympic weightlifter because you'll just look ridiculous. Continue that same smooth motion for the desired number of reps in your program without any sudden jerking movements . If you decide to go heavy with low reps, I would recommend that you only do a max of 2 sets with a rep range of 4-6. 

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