Barbell deadlift is the one of the most effective bodybuilding exercises. Many people avoid it, thinking it’s too difficult or bad for their lower back. They are totally wrong. Deadlift, done correctly, is actually very healthy for our back and is often used in rehabilitation.
Deadlift is another big compound exercise. It works more muscles at the time than any other exercise, even than the squat. It hits your back & spinal erectors, legs, abs, core muscles, traps and even forearms. It’s great for increasing mass, strength and the production of anabolic hormones by your body.
To execute Deadlift correctly:
- Put your feet flat on the floor, under the bar, shoulder with apart. Grab a barbell with an overhand or a mixed grip just outside your legs. Bar must be at the middle of your shin so if you’re using very light weight put something under the plates.
- Adjust yourself so your shoulders will be directly above the bar and your head slightly in front. Hips higher than your knees. Push your chest out, tighten your abs and fix lower back into neutral position. Look straight ahead. That’s a starting position.
- Now, looking straight ahead, with a chest pushed out and abs tensed, squeeze your glutes and bring your hips forward pushing your heels into the floor, like you were trying to stand straight. Stop when your hips and knees will lock. Bar should travel as close to your body as possible.
- To lower the weight bend at your hips first, until the bar will pass your knees, keep your back straight all the time. Then bend your knees until the plates will touch the floor.
The worst mistake you can do during deadlifting is to round your lower back, this can lead to serious injury, so be careful.
Remember to start with your hips higher than your knees. Don’t hyperextend your lower back at the top.
As I said deadlift is quiet difficult to learn, so take your time and don’t start too heavy. But don’t be afraid of it and don’t avoid it, because this exercise, along with squat and military press will transform you from a boy to the man, make you really strong and add some serious muscle mass onto your body.