The deadlift has been a staple exercise in any gym across the world for a long time. The lift is simple but can be dangerous and is often practiced improperly. Below are the key techniques to perform the deadlift:
- Walk up to a loaded barbell, place your feet under the bar at hip width.
- With a flat back and full chest, squat down and grip the bar with a pronated hand position.
- Keeping your chest up and back flat pull the bar off of the floor to an erect position, then lower back to the ground.1
Common mistakes include pulling with a rounded back and straight legs, bouncing the weight off the floor between reps, or simply attempting to lift too much weight and failing to stand erect. There are many different variations to the deadlift including grips, bar types, and foot positions. With this in mind the one thing that remains the same is the fact that the lifter is pulling dead weight off of the ground, which is what people do on a regular basis every day.
The deadlift involves picking something up from ground level and moving it up to waist level. This is an extremely common movement amongst humans from all cultures, and is perhaps one of the best pure tests of overall strength. By routinely deadlifting, you actually make it easier on your body in these real life situations, and also reduce the chance of injury at the same time.2 One can argue that the squat is the most functional lift but the squat is involved in the deadlift. In everyday life, humans do not squat down with weight on their back and their arms abducted and externally rotated. Sitting down and back into in a chair or toilet is a daily occurrence, but not with weight on the back and arms positioned in that manner.
The squat and it’s different variations are very beneficial exercises and should be done regularly in any regimen, but not the most functional exercise to daily life. So load the bar, grip it, and rip it.
References:
1Whitman, J. (2012, January 1). The Deadlift. Retrieved October 6, 2014, from http://www.theboxmag.com/crossfit-workouts/the-deadlift/
2Vales, J. (2014, January 1). 15 Benefits of Deadlifts. Retrieved October 6, 2014, from http://www.outlawfitnesshq.com/15-benefits-of-deadlifts/
Immediately when i read the title of this blog I wanted to read it and thrown in my two cents! What a great topic and boy could we talk about it for hours! The deadliest has such a bad rap for begin such a beneficial and functional exercise. Picking something heavy up off of the ground, when taught correctly can provide benefits through its functionality (relation to daily activities), muscular benefits, as well as neurologic adaptations it creates.
ReplyDeleteI would be interested in reading about the common issues or improper technique for the deadlift. You mentioned it can be unsafe and if practiced improperly.
ReplyDeleteI would say the biggest problem would be flexibility/mobility issues that hinder people to get into proper position for the lift. Whether it be a lack of thoracic or hip mobility, people tend to pull with a rounded back or their legs almost fully extended.
ReplyDeleteAs a taller athlete, I notice that my hips are almost always in an awkward position when pulling conventionally. This was a great piece of advice and I'll work on pulling conventionally as well as sumo deadlifts and rack pulls which I'm used to.
ReplyDelete