Deadlift
A classic full-body compound lift in which you lift a barbell off the floor, powerfully training the posterior chain including the glutes, hamstrings, and spinal erectors.
Advanced · Recommended Sets: 3-5 sets x 5-8 reps · Erector Spinae, Gluteus Maximus, Hamstrings, Lats
Deadlift — Points to Check Today
- Keep your back straight (neutral) throughout — A rounded lower back carries a high risk of disc injury. (Greedily loading up and rounding the back to lift)
- Keep the bar tight against your body — The farther the bar drifts from your body, the more the strain on your lower back spikes. (Dragging the bar up with it away from the shins and thighs)
- Hips and shoulders rise together — If your hips shoot up first, you end up lifting with your lower back alone. (Only the hips lifting first so it turns into a good-morning)
Deadlift — How to Do It / If You're New
- Stand with feet hip-width apart and the bar over the middle of your feet, almost touching your shins.
- Push your hips back and hinge your torso to grip the bar at shoulder-width, lifting your chest to make your back straight (neutral).
- Hold your breath and brace your core, then drive your legs into the floor, lifting your hips and shoulders together while keeping the bar against your body.
- Finish by squeezing your glutes at the top, then push your hips back and lower slowly with your back straight.