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Deadlift - Back Strength
In this lesson you will learn how to do proper deadlifts.
The deadlift is one of the heaviest exercises and absolutely necesarry
for overall strength and testosterone production.
At the same time it's the most dangerous exercise for back and knees.
Especially if you lift heavy weights. Most weight lifters lift weights
2 to 3 times their own bodyweight.
Another exercise good for overall strength and testosterone prodution
is the freeweight squat.
For more back exercises please visit weight training main.
Technical description: Deadlift - Back Strength
- Stand with your feet approximately one shoulder width apart.
Sit down like if you were doing a squat and grab the bar with both hands.
Use special deadlifting gloves or grab the barbell with an alternate grip.
Alternate grip => When both thumbs point to the same side of the bar.
Inhale as you grab the bar before the first repetition.
When you grab the bar, your hands should be a bit more than one shoulder width apart.
The elbows should be able to pass on the outsides of the knees when you lower the weight.
Keep your back straight or slightly hollowed, but don't arch down at all. Using a weight lifting belt can help.
Look forward, preferable into a mirror.
This will help keeping the back straight.
If you look down, you might bend your spine & your back automatically.
It is very important that your back is already in this position when you go down to grab the bar.
- Stand up slowly and lift the weight with the strength of your lower back and your legs.
Keep looking straight forward into the mirror and exhale at the same time.
If you press out your stomach, the weight lifting belt becomes firmer and supports the lower back better.
Keep in mind that your chest has to stay high and your back straight or even slightly hollowed.
When you stand upright and the bar touches your upper thighs, pull your shoulders back, but don't elevate them with your traps.
Push your hips forward a few cm at the same time.
Move your shoulders forward again and then start bending your upper body forward maintaining a straight or even slightly
hollowed back. Also bend you knees like if you were doing a squat and keep looking straight forward into the mirror.
Inhale at the same time and let the elbows pass on the outsides of your knees.
- Stop when the weight touches the floor or your upper body is horizontal.
Some athletes like to let the weight crash on the floor after every repetition ( especially powerlifters ) ,
others never let the plates touch the ground at all.
What's really important is that you don't ever arch your back forward.
Your lower back muscles have to stay under contraction always and should never be stretched.
Trainer advice: Deadlift - Back Strength
- The deadlift should be done at the beginning of your back workout
- Move slowly and concentrated. Don't create momentum.
- Don't do heavy deadlifts if you have back problems. Using a weight lifting belt is recommended.
- If you never deadlifted before, start off with the empty bar and add weight within a few weeks.
Don't try to lift the maximum right away.
- Work out with a training partner who can tell you if your back is in a good position.
Never round your back !!!
Related instructions: Deadlift - Back Strength
Videos: Deadlift - Back Strength
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