The Deadlift is the most important exercise next to the Squat because it works all your muscles with the heaviest weights possible. Deadlifts will also teach you to pick up an object with a straight back – this will prevent injuries like hernias which usually result from repeatedly lifting with a round lower back.
How to Deadlift.
As a 500lb drug-free raw Deadlifter who started his strength journey not even able to do a single Push-up, I’ve found proper technique to be absolutely crucial for Deadlifting big weights and eliminating lower back pain.
Always start with the bar on the floor. Pulling from the safety pins is a Rack Pull. Deadlifting top down is a Romanian Deadlift. With conventional Deadlifts the bar must always start on the floor. Here’s how to Deadlift in 5 easy steps:
- Stand with the bar above the center of your feet – your stance should be a bit more narrow than shoulder-width to give your arms room.
- Grab the bar with alternating grip so your arms are perpendicular to the floor – If your hamstrings are tight, it will restrict your positioning. Work your mobility prior to lifting.
- Bend your knees until your shins hit the bar. Shoulder-blades directly over the bar.
- Lift your chest, pull your shoulders blades back & down, head inline with rest of your spine. This will pre-tension the bar.
- Pull - Drive through your heels. Squeeze your ass like you have a 4 alarm emergencey poo on deck. Keep the bar close to your body, over your knees and thighs until your hips and knees are locked out.
And that’s all there is to it. Lower the bar by pushing your hips back first, and then bend your knees once the bar reaches knee level (NOT before otherwise the bar will hit your knees). Don’t be a camel. Camels are so 2011.
A: Deadlift 5×1
B: 3 RFT
20 Ring dips
50 Double unders
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