Pages Navigation Menu
Categories Navigation Menu

Deadlifts: The King of Exercises

Posted by on May 28, 2012 in Back, Legs, Muscle It UP, UberExercises | 12 comments

How Do I Do a Deadlift (The Right Way)

deadlift, deadlifts, deadlift form, deadlifting, how to deadlift, benefits of deadlifts, romanian deadlifts

Impeccable form is an absolute must for anyone who deadlifts. Take the time to learn the form — you’ll prevent injury, generate more power, and ultimately see MUCH better results to boot.

1. Stand with your feet shoulder-width apart in front of a barbell.

2. Squat down and grip the barbell so that your forearms just touch the outside of your thighs. The bar should be rolled up against your shins.

3. Tighten your core, stick out your butt, puff out your chest, and keep your back straight throughout the entire movement. NEVER, NEVER, EVER arch your back. If you arch your back you WILL put unnecessary stress on it and cause major injury. Maintaining perfect posture is 100% necessary.

4. Hold the bar with an overhand grip (palms facing in). Drive your heels and hamstrings into the ground and simultaneously raise your upper body into the standing position as you exhale.

Breathing is really important — exhale as your lift, inhale on the way down.

As you ascend with your legs and hips make sure to also ascend with your back and shoulders. Deadlifts have one fluid motion, not two. DO NOT make the mistake of bringing the weight off the ground with only your legs and then snapping your back backwards — that’s exactly how you’ll get hurt.

5. Once the weight is up and your back’s straight, squeeze your shoulder blades together and lean back slightly. Hold that position for 1 second.

6. Slowly return the weight to the ground by bending at the knees and simultaneously leaning your torso forward. Keep your back straight during the descent. 

7. After each rep the weight should rest on the floor for 1 second before you start your next lift. Re-grip if necessary.

8. Practice makes perfect: Start with light weights, get the form down, and eventually progress to heavier weights. As you start adding weight your forearm strength may start to lag behind your back strength. You can either use wrist wraps or an alternating grip (1 palm facing in, 1 palm facing out) to help compensate.

Pages: Benefits | How To Deadlift | Other Varieties

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

Pages: 1 2 3

  • Pingback: Why You NEED To Lift Weights (That Goes for Women Too) - Lean It UP!()

  • Pingback: A Billion Ways To Bust Through A Muscle Plateau - Lean It UP()

  • Mark Winchester

    “NEVER, NEVER, EVER arch your back” is about as wrong as the day is long.  In fact it is imperative for maximum results that you must arch your back.  This takes a helluva lotta weight off the low back and puts it on the lower body where ir belongs.  To instruct to “never arch your back” is sheer stupidity.  Much like allowing your knees to go forward when its best to keep your lower legs as close to a 90 degree angle to the floor as possible. 
     
    For more real info read Pavel Tsatsouline’s POWER TO THE PEOPLE.  < Easily one of the if not THE best strength training book ever written.

    • https://www.leanit-up.com/ Bryan @ Lean It UP

      Please don’t spread misinformation — arching your back places a TON of stress on the center/upper-portion of the spine, NOT the lower body.
       
      This is horrible form and is one of the primary reasons why people get hurt when they deadlift for the first time.

  • Pingback: Part II: The Lean It UP 5x5 Workout Plan — The Simple, Beginner’s Guide To Strength And Muscle-Building - Lean It UP()

  • riskdiver

    it will help to those people don’t know how to do it properly

  • Kaitlin

    Is it a bad idea to squat and deadlift on the same day or is it best to do both on a leg day?

    • https://www.leanit-up.com/ Bryan DiSanto

      Nope, not at all – it’s a really intense, smart way to hit your legs and back in the same workout.

      My suggestion would be to combine squats and deadlifts with other back and leg exercises in the same workout, and then give yourself a day or two off before repeating it.

      And of course make sure that you eat pre-workout and drink a lot of water, you’ll be sweating!

  • Pingback: 13 Benefits Of Deadlifting - Hashi Mashi()

  • Oscar Arroya

    Deadlifts are one exercise I love along with the squat for the sheer benefits as you mentioned! But one main thing that needs to be taken in consideration is proper form is a must on this exercise.
    http://www.benefitsofdeadlifts.com

  • Pingback: Tweak The Way You Train — 5 Weight-Lifting Set Variations To Crank Up Fat Burn & Stimulate New Muscle Growth - Lean It UP()

  • Pingback: The 12 Best Butt Exercises To Firm Up And Round Your Backside Into Bubble Butt Form - Lean It UP()

  • Leigh

    I want to start doing deadlifts and I will need to use dumbbells because I don’t have a barbell. I think I am confused about this exercise because the dumbbell deadlift looks like a squat with weights to me, which I already do. What is the difference?
    Thanks!!

  • Bombshell Babe

    Hello! I’m new to weightlifting but absolutely loooove it! I’ve been working with an amazing personal trainer who has introduced me to deadlifts and snatches and I must say, I HAVE FOUND MY TRUE LOVE :)
    Are there any certain weightlifting barbells you would recommend for a petite girl? I’m 4’11, 105 lbs. I’m looking to invest in getting a good barbell.
    Thank you in advance!

  • Smail

    It looks like he’s going down way too low on that pic, almost like a squat. Google deadlift technique and most will look a lot different with way less bent knees and back more parallell to the floor. What is correct?

    • https://www.leanit-up.com/ Bryan DiSanto

      You’re basically starting from a modified squat position at the bottom of each rep. Not quite that low (I’m guessing that’s set-up/mobility), but it’ll look similar with the hips slightly higher.

  • Connor Berry

    Important for deadlifters with bad knees- when you start in the lift position (all the way down, weight grounded) make sure your knees aren’t protruding out/over your toes. Causes un needed stress in the ligaments. So in otherwards; stick your butt out further.

  • Felix

    Just a correction… Deadlifting will not improve your cardiovascular fitness.

Signup For Lean It UP's Mailing List
Upgrade Your Body With The Hottest Workout Plans, Recipes, Nutritional Analysis, & More As It Comes In
Never display this again