If Your Are Going to Deadlift, Know the Basics!

Watch the short videos at the end, demonstrating both the barbell and hex bar deadlift!

The deadlift is maybe the only exercise that can provide such a tremendous amount of value in your program; or it can ruin your back forever. It must be performed properly.

Especially if you are a newer lifter (Less than 3 years), please understand The Basics:

1- Set the bar or weight at a starting height that matches your mobility. Don't force the low back into compromising positions!

You must keep proper alignment throughout the entire lift. If you don't yet have the mobility to pull the bar from the floor, (some people never are truly able to do this) elevate this exercise by using a rack or platforms.

2- Your head, back, and Hips should remain aligned. (Don't strain your neck trying to look up!)

Check yourself at the start, mid point, and end of each rep.

3- The bar itself should travel in a straight path upward, and downward. (Watch the path of the bar from the side view)

A common mistake people make is pulling the bar around their knees, and then trying to pull the bar up, and back toward their hips. Which puts a lot more added strain on the back than needed, and it can be a pretty simple fix.

Coaching Tips:

1- Start with your feet below the bar, to where when you get set to lift, your shins touch the bar. This ensures you are close enough to pull the bar in a straight line upward.

2- Before Picking the bar up, as you grab the bar and drop your hips, you want everything "loaded" before you stand up. Meaning you are bracing your abs, you can feel your feet driving into the floor, your glutes, and your upper back muscles engaged. (This is so you don't try to "jerk" the bar off the ground.)

3- At the start of the lift, (after you take a breath in) focus on driving your feet through the floor. (Not pulling your chest toward the sky.)

4- Once you get to the knees, continue to press through the floor (Exhaling that breath), and drive your hips TO the bar. Consciously keep your glutes, abs, and shoulder blades engaged. (IMPORTANT: Don't skip step 5, especially if you are doing more than one rep!!)

5- On the way back down, push your hips AWAY FROM THE BAR. NOT the other way around. Which is a common mistake that continues to lead to poor reps.

Keep the bar close to you. Work on technique. Hips away from, and Hips to. Again, the bar goes in a straight line.

Videos:

Barbell Deadlift:

Hex Bar Deadlift:

Most importantly: Find a version that works for you. Start with picking up a light kettlebell in between your feet to get used to a "hinge" movement.

Incorporate the barbbell and hex bar deadlift when possible. Play with the width of your feet, and depth of your hips with light weight, ensuring that joints are aligned properly.

The deadlift is a movement that should be trained, but always in a safe way.

If you have questions feel free to reach out to me directly at greg@vaughnfitness.com

Thanks for reading!