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How To Deadlift: Form Guide, Tips and Variations

When lifting weights in their purest form, something is raised and put down again. This is the deadlift in a nutshell. It is the personified simplicity and one of the best muscle building, strength building and health promoting movements.

The deadlift is carried out safely and strengthens every bone in your body, demands every muscle in your back chain (all the muscles that do it) from neck to heels, and tests your grip strength and core stability to the absolute Maximum. It will find every crack in your armor that you need to tackle if you want to lift hard. For that reason, always be as light as you can and build weight if your technique is flawless.

This is a great addition to anyone who is guilty of only exercising their "mirror muscles" on the front of the body ̵

1; think of the chest, abdominals and quads – at the expense of the back of the body, especially the lower back and on the thigh muscles. This leads to an unbalanced physique and considerable power deviations between synergistic muscle groups, which lead to injuries. But the barbell deadlift is the best remedy for this, according to a study published in the Journal of Strength and Conditioning Research, because the exercise works the entire back muscle chain from the neck to your thigh muscles and more activates muscle fibers than similar ones Movements such as hexagonal deadlifts or elevations. The researchers found that the activation of the hamstring in the deadlift of the dumbbell bar compared to the hexagonal variant was 28% higher and 20% higher in comparison to ember elevations.

The deadlift and its variants are also extremely beneficial for those who practice sports. Activating the thigh muscles, glutes, and quadriceps (assuming a sumo or trap bar posture) is invaluable for activities that require explosive leg strength – rugby, football, and athletics, to name but three. These muscles are also important for endurance sports such as swimming, cycling and running. Deadlifting helps keep them strong and in top condition, preventing injuries while significantly increasing strength.

Since it's a big substance lift, it also encourages your body to release growth hormone and testosterone, which further increases your bone density and muscle mass. Hypertrophy – so say goodbye to not lifting your sofa to prevent it To reach remote control.

Deadlifting is one of the three core exercises in any weight training plan, along with barbell squats and bench presses. With so many variations to activate different muscle groups, this is an excellent power generator – you'll find that you can get through the weight fairly quickly. You will cheer on many muscle fibers during the move – much more important than a quick arm pump – and lifting a large number of deadlifts will increase your confidence in the gym.

Follow our tips and aim at the Holy Grail of a double deadlift.

How To Deadlift

Bend your knees and hold the bar with your shoulders apart.

You have two grip options: a double overhand grip or a backward grip, with one hand grasping the pole above and the other underhand. The reversed handle makes lifting harder. Always press the pole together as hard as possible, especially on heavier sets before the pole leaves the ground.

If you have difficulty with your grip, try using chalk or a mixed grip (with one hand to the front, one to the back). This helps you to hold on to the bar so you can focus on your shape.

Keep your head in a neutral position, with your eyes facing forward, looking at a spot on the ground that is 2-3 meters in front of your feet. Hold your chin up so that your head stays in the best position when you want to lift it up.

Keep your back straight and keep your head straight ahead. The deadlift should be a fast and powerful lift that uses the legs and power of the gene. Drive up as explosively as possible.

Strive to maintain a strong spine from the beginning of the uplift to the end. Hold the chest in the chest to prevent the upper body from bending over the bar.

Your shoulders should lightly stay in front of your hands until the bar passes in the middle of the thigh, and then you want to pull back your shoulder blades – a strong and stable torso.

Pull your shoulders back up and lower the bar gently to the floor.

Deadlift Shape Tips

Deadlifting is one of the best movements of the entire body to build muscle and burn fat, but only if you do it right. Use strength trainer Andy McKenzie's shape advice to nail the elevator

Keep your head neutral

"This is achieved by looking forward to a point on the ground that is about two to three feet in front of you Feet is lying. Concentrate on the chin to keep the head in the best position for lifting.

Think of Chest and Shoulders

"You want to maintain a strong spine from the beginning of the lift to the end, and the best thing to do is to keep your chest fully supported to prevent your upper body over the bar, "McKenzie says. "Your shoulders should stay lightly in front of your hands until the bar passes in the middle of the thigh, then you want to pull back your shoulder blades for a strong and stable torso."

Hold Your Core

You need to keep your abs tightened throughout the movement to maintain a curved lower back and keep your entire body strong and stable, especially if you're doing more strenuous exercises, "McKenzie says. "Increase your core from the beginning so that your abdominal muscles become tense as you squat to grasp the pole. If you are about to lift the pole, breathe deeply into the abdomen, hold your breath, and support your abdominal muscles hard as if they were being punched in the abdomen. "

Try to move explosively.

"Stand with your feet shoulder-width apart, grasp the pole with your hands just outside your legs," says McKenzie. "Lift the bar by pulling your hips forward and holding a flat back. Lower the bar – once you've got really heavy weights, you can set them to your final rep. "

Develop a Strong Grip

" Place your thumbs against the outside of your thigh and push down with both hands until they touch the bar, "McKenzie says. "This is your ideal hand position. You have two options for your grip: a double overhand grip or a mixed grip, with one hand gripping the rod over the hand and the other under the hand. The mixed grip makes it harder to lift, but make sure you change hands regularly to avoid muscle imbalance. Always make sure you push the bar as tight as possible, especially in heavier sets before the bar leaves the ground.

Assistance Moves

Add these exercises to your workout to target the most important muscle groups involved in a deadlift. You can lift more weight.

Romanian Deadlift

How Kick your shoulders up and hold a barbell with an overhand grip just outside your thighs. Hold your knees slightly bent from the waist, not the waist, and lower the bar down on the shins until you feel a good stretch in the thigh muscles.

Why This variation shifts the focus on your thigh muscles, making them an ideal tool for the usual deadlift.

Deadlift Deadlift

How Hold a dumbbell about twice shoulder width apart with your hands. Press through the heels and hold your chest upright as you move your hips forward to raise the bar.

Why Since your grip in this movement is wider, you need to move the rod through a larger range of motion, increasing the growth hormone hit. It will also prepare you for Olympic weightlifting.

Deficit Deadlift

Like Stand on a dumbbell plate or a low box and grab the rod. Put your shoulders in, remove the load and lift the bar by moving your hips forward and holding a flat back.

Why If you overcome a "deficit" – an artificially lower starting position – this will resolve any weakness In your deadlift, you force them to hold a flat back and dedicated shoulders to the pole off the ground to get. Use this as a "relief" from normal deadlifts for further gains.

kettlebell swing

How Swing the kettlebell with both hands between your legs and then press your hips forward to head height, keeping your arms relaxed. Let the kettlebell swing back into the next repetition – you do not have to bend your knees very much.

Why This full-body movement attacks all the muscles in your back chain, but also teaches explosiveness. You have to do everything you can to throw a punch or jump onto a box.

How to master deadlift

With advice from former world record holder Andy Bolton

Focus on success

"Start with your shoulders shoulder-to-shoulder and the rail touches your shins. Start with a double overhand grip, with your hands slightly farther apart than your feet, but change to an inverted grip as the weights get heavier. "

. 2 Lift in harmony

"Take the tension of the pole. You have to pull hard and fast, but never snap, otherwise you risk injury. Look straight ahead, exhale, take a deep breath, push your heels into the floor and push the muscles of your lower back and legs up so that the bar reaches your knees. "

. 3 Driving and locking

"Make sure your legs click into place and your back has stretched at the same time. If you are straight, pull back your shoulder blades, hold your head up and keep control of the pole. Then reverse each part of the movement to lower the bar back to the ground.

More Deadlift Tips

Go Shoeless

Most lower body movements benefit from lifting shoes. In deadlifts, on the other hand, they are in opposite directions. Productive – Not only do they give you more height to lift, they also tilt slightly forward and throw off your movement pattern. Lift the best shoes with flat shoes – think Converse – or socks or barefoot. It gives you a stable platform for lifting.

Scratch Your Shins

The further away the bar is from your body, the harder it will be – there is a reason why World Champion Eddie Hall ends every record attempt with Bleeding Shins Start the lift with your toes under the Pole and shins against it, then pull it straight up. Maybe you want to invest in a long pair of socks.

Strap High

You can instantly add about 12 kg to your deadlift by simply wearing a weight-lifting belt. Breathing into the stomach with the abdominal muscles and pressing against the belt increases abdominal pressure, creating a sturdier core required when lifting heavy weights.


It does not matter how much you do strengthen your back and your legs, you can not lift heavy weights if your hands can not hold the dumbbell. To develop a strong grip, try using chalk and practice the white knuckle (the grip you hit as hard as possible to grasp the grip) to reinforce that grip with the rod in the hands as opposed to to the floor and lower them until you feel a slight stretch in your thigh muscles to build up flexibility and strength, power and control in these often neglected leg muscles. The Romanian deadlift does not have to be hard to be effective, so start small.

Deadlift with Trap Bar

This version may also be referred to as hexagonal deadlift, since the hexagonal shape of the pole is used. This is a brilliantly effective version of the classic cruise lifter. The laterally positioned handles of the fishing rod force you to pull back your shoulder blades and engage your lats. It's great for fast power gains and does not put a lot of strain on the lower back like other deadlift variants because gravity does not pull you forward.

Sumo Deadlift

Place your feet farther apart and grip the pole slightly tighter than a normal deadlift. Use a significantly lower weight as this variation addresses the muscles in your thigh muscles, making it a great builder for leg strength.

Knackbenken deadlift

Hold the pole with a wider grip to accentuate the upper back (trapezius) muscles. Lift the bar slowly to avoid backspin.


If the range of motion of normal deadlifting is too strenuous, start with weights raised on blocks or on a rack. This is a good way to start, until you are safer with the required movement as it will lower the load on the lower back.

Deadlift with deficit

To increase the freedom of movement and improve the ability to lift the pole Try an exaggerated deadlift by standing on a block near the bar. Climb slowly and calmly to balance and avoid injury. Only when you have the usual deadlift shape on Pat.

can you proceed to this variant. Additional coverage by Scott Blake ( @Scott_Blakey )

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