5 Steps to the Perfect Barbell Deadlift
The barbell deadlift is one of the most functional and aesthetically-developing exercises in existence. Developing proper technique t is crucial when you want to yield the benefits of deadlifting. Find out what exercises you can do that will develop your ability to execute the perfect lift!
Why: The foundation of the movement. Learning this properly will greatly reduce your risk of injury and will help you secure the proper movement pattern before you ever touch the bar.
How: Place a dowel along your back, creating three points of contact. These three points should be your sacrum (by your tailbone), your upper back, and the back of your head. Place your feet shoulder width apart with your toes pointed slightly out (15 degrees), and begin to sit back with your hips while maintaining contact with the dowel at the three main points.
Once you’re able to complete 3 sets of ten reps, without misplacing contact with the dowel, you’re ready for the next progression.
Why: Strengthens your grip, core and lockout strength, preparing you for the deadlift.
How: You can use dumbbells, kettlebells, or a trap bar for this exercise. Pick the weight up, and stand in good posture with your chest out. Begin walking, maintaining the good posture and squeezing the weights, with an emphasis on your pinky.
Walk 50 meters for 4 sets
Why: Strengthens your mid-to-lower traps and rhomboids, which are crucial in assisting your back to be neutral while under load.
How: This one is simple – keep your back straight, pretend your hands are hooks, your arms are ropes and your shoulder blades are levers. Squeeze your shoulder blades together every time you pull the weight towards you.
Why: They’re key for providing trunk support, assisting in maintaining a neutral spine, and maximizing stability during the lift.
How: Place your forearms on the ground, with your elbows aligned below the shoulders and your arms parallel to the body at about shoulder-width distance. Keep your body in a straight line and squeeze your glutes the entire plank.
4 sets of 1 minute
The Kettlebell Deadlift:
Why: This will help you further develop the movement pattern under a load.
How: Place the kettlebell centered and between your legs, keeping balance over your center of gravity the entire time. As you have the kettlebell centered, hip hinge. On the way to lockout, think of driving your feet through the ground while you squeeze your glutes.
After you can complete 4 sets of 50 lbs, you’ve graduated from the kettlebell and are ready for the barbell!