The Deadlift

Proper Deadlift form must be maintained during the entire set, even until failure.

Learn to love Deadlifts

Have you noticed most gym members don’t do Deadlifts. The three major excuses include:

  1. Too dangerous.
  2. Too heavy.
  3. Too technical.
Not true
  1. No, not dangerous. Deadlifts are one of the most natural gym exercises out there. A natural move of bending over and picking stuff up. As long as you bend your knees and keep your back straight and not rounded.
  2. It looks heavy because it is. Such a natural movement enables heavy lifting, but that’s no problem as long as your form is correct.
  3. Not technical only compound. Four easy rules to get your technique right just for you, as we are all built differently (some short, some tall) and with differing flexibility.

Deadlift form can look very different from person to person.

Four basic rules that I use for a custom Deadlift style.
  1. At the start and finnish the bar should be just above your feet arches.
  2. When lifting and lowering the weight, the bar must slide up, nearly touching or touching your shins, knees and thighs as it travels. If you’re not wearing thick long pants, or if you’re not strapped up from shins to thighs, you’re not doing it right because you’ll be bleeding without protection from the bar ripping your skin off while traveling.
  3. Most important. Keep your back arched all the time, no rounding, ever! If it’s rounding you are show lifting. Best to have a spotter checking up on your back form until you can feel your back form.
  4. Head up, looking straight ahead all the time.
deadlift blog
Good Deadlift form for teenagers, back straight, looking forward.
Incorrect deadlift form. Back rounded, looking down.
Incorrect Deadlift form. Back rounded, looking down.

Keep your rep range 6 and up to further ensure control, form and longevity (no injures thanks). Only attempt heavier weights with lower repetition ranges after developing form control with lighter and higher repetition ranges. I still rarely go less than 6 reps, as I’m not a competitive Powerlifter. If you would like to show off, develop strength over time and show off perfect form with heavy weights and high reps!

Extra safety

Instead of using a overhand and underhand grip to prevent the bar from rolling out of your hand, try lifting with both hands overhand. Your spine Erector muscles will be able to pull 100% evenly left and right. You will have to decrease your weight because your grips will become the weakest link, which is a good, anyway.

Overhand grip
Overhand grip

Never use straps. If your hand grip can’t hold the weight your body is sending you a message that it can’t lift the weight. Being a compound movement the body wants to work as a unit, therefore use all parts in sync.

Using straps will compromise your form and safety.

Like the body, we must also keep in sync with God to bear good fruit, as said in John 15:5

I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.

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