Learning the Deadlift: 10 Mistakes Almost Everyone Makes
People fear the deadlift. For one thing, the name itself contains the word “dead”. Second, they have been told – often by medical experts – for years that deadlifts are terrible for your back. “Oh, you may look good / feel good now, but you are just waiting. One day you will regret it. “
But they are wrong. The basic idea of a deadlift is healthy and the movement is a basic human. When you look at a child picking something up from the floor, they’ll be hanging by their hips, keeping a flat back, and lifting them up by stretching their hips (bringing them forward). Well, there are certainly wrong ways to deadlift. Dangerous trails, methods that can (some may say so) damage your back and put your future health and basic functioning at risk. The back and everything it contains, including but not limited to the spine, is a basic human structure. It connects and connects every other part of the body together. It’s riddled with nerve endings that start along the spine and extend to every muscle in the body. They ruin your back and put your ability to move around the world at risk. So deadlift, but deadlift right.
Today I’m going to be laying out the correct deadlift form and highlighting some common mistakes you may make while performing it. This way, you can safely and effectively incorporate the deadlift into your exercise program.
Basic deadlift form
Here’s how to do the basic deadlift.
Stand with your feet jumping apart.
Act like you’re jumping and then seeing where your feet are natural. This is probably the strongest, most stable posture for you.
Bar over metatarsus.
Stand over the bar with the bar directly above the center of your foot. Make sure to measure the center of your foot from the back of your heel, not the front of your ankle.
Tighten your core, tighten while still standing.
It is important that you support your core and tighten fully before grasping the bar. Once you grab the bar and then try to tighten it is difficult because your position is already compromised. Bracing before bending over improves cohesion and stability.
Break at the hips to grab the bar.
Push your bum back and break at your hips instead of “bending” your back while keeping your back flat. This puts stress on your glutes and hamstrings with your back acting as a support lever instead of using your back as a drive machine.
Try breaking the bar with your hands to keep your shoulders in the correct position.
Imagine trying to bend the rod in half. This will keep your shoulders rotated from the outside and stable and strong.
Keeping your back flat, straighten your hips (hip thrust) to raise the bar.
You raise the bar by straightening your hips forward with a flat, neutral back.
Pull the bar up by your legs and don’t let it float in front of you.
Keeping the bar in contact with your legs as you lift it will keep the immense weight close to your center of gravity, forcing the correct shape, and you will be safe.
Feel it in your glutes and hamstrings like you are pulling against the floor.
You should feel the exercise in your glutes and hamstrings.
Stand up straight.
At the top of the train, you should be standing straight. Don’t sit back, don’t bend your back. Just be straight and tall.
Reduce the weight in the same way that you started the first unweighted descent.
The lowering of the bar should look exactly like the first descent without weight: break at the hips, flat back, stay firm.
10 common deadlift mistakes
What are some common deadlifting mistakes people make? How can you fix it?
1. Pulling with a rounded back.
This compromises strength by creating a “floppy lever” and leaves you open to injury.
2. Let your back curve under load.
This could be the most dangerous. Once your back position is determined, don’t deviate from it. Some people (advanced lifters who know what they’re doing; I don’t recommend) may pull deadlifts with slightly rounded backs, but no one will allow a back to rotate in the middle of the lift. The nuance is important.
3.Bend back instead of breaking at the hips (reach back with your butt)
When you bend backwards, your lower back is the driving force. The back is not a “mover”, but a stabilizer. It resists movement and thus builds strength. Breaking at the hips sets the glutes and hamstrings as the main driving forces and the back as the body of resistance.
4. Bar too far in front of you
The reason for the “Drag Bar Up Legs” is to protect your back and improve your performance. As the bar in front of you drifts (away from contact with your legs) the stress on your back increases dramatically.
5. After grasping the bar, try to strain and tighten it.
Do not try to support yourself if you have already bent over. Hold on while standing, then dismount to grab the bar. Get arranged in front of your elevator.
6. Lift the weight by straightening your back, not your hips.
Don’t lift your back here either. Use your hips to lift – glutes and hamstrings.
7. Squat instead of deadlift.
A deadlift is not a squat. You don’t want to crouch and try to lift it with deep knee flexion. It’s a hip extension movement.
8. Arch your back excessively.
Sometimes people arch to get firm and flat backs. This puts the spine in a disadvantageous position. You want to support your spine by engaging the muscles surrounding the discs, rather than by piling your discs together in a hard arc. A bow feels stronger than it is.
9. Shins not vertical.
Keeping your shins vertical will ensure that most of the load is carried by your hips and the back chain. If your shin is leaning too far forward, transform the movement into a squat-centered squat.
10. Let your chest drop as you lift the bar.
Although you initiate the movement with your hips, the angle of your torso should not change. Keep your chest high as you push your hips forward and raise the bar so your whole body moves in unison. The deadlift isn’t a good morning.
If you are unsure, it is worth paying an experienced trainer to help you make adjustments and learn to “feel” a proper deadlift. Once you have it, you will be using more weight than other groups.
About the author
Mark Sisson is the founder of Marks Daily Apple, godfather of the Primal Food and Lifestyle movement, and the New York Times best-selling author of The Keto Reset Diet. His latest book is Keto for Life, which describes how he combines the keto diet with a pristine lifestyle for optimal health and longevity. Mark is also the author of numerous other books, including The Primal Blueprint, which is credited with the growth of the Primal / Paleo movement in 2009. After three decades of researching and educating people about why food is the key component in achieving optimal wellbeing, Mark launched Primal Kitchen, a real food company, the Primal / Paleo, Keto and Whole30 friendly kitchen staples manufactures.
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