Everyone should be deadlifting.
It doesn't matter if the goal is building muscle or weight lose, Young or old. Of course there are medical issues that will force modifications to the movement.
The deadlift is a functional, complete movement that should be included in your workout routine in some capacity. The movement works many large muscle groups all at once, therefore making it highly efficient for building strength as well as increasing your metabolism, which then promotes weight loss. A heavy deadlifting session can also help increase testosterone and decrease cortisol.
The problem is it isn't like a curl. You can't just load the bar and go for it. Form and technique are of the upmost importance. When done incorrectly it can wreck havoc on your back. Sometimes paying for it years later.
The number one priority is to move the weight while maintaining good form and protecting the back.
The first image is a common sight in the gym; the other is not, unfortunately. I see a guy like the one in the first photo at least once a week. He is usually in his 30’s or 40’s and thinks he is the strongest man alive. He likes to yell when he lifts so everyone can see just how strong he is! He stands with locked knees, a rounded spine and his head pulled up. This is everything that shouldn’t be done when performing a deadlift. All this guy is getting out of this lift is a degenerated spine and some herniated discs. This guy will, at some point, pay for this with back issues.
Maybe not today, maybe not tomorrow…but someday.
He would get far more benefit from the movement by dropping the weight and doing them well.
The proper technique:
- Stand with feet shoulder width apart with shins about an inch from the bar.
- Reach down and grab the bar. I like to use an overhand grip. Many like a mixed grip. It can help you lift more weight however, I feel it can cause some imbalance issues down the road, but its preference.
- Stick your hips back and up until you feel tension in the hamstrings.
- Pull your shoulder blades down and back.
- Flatten your back and squeeze your core, gazing straight ahead maintaining a neutral spine.
- This is a very tense position. You should feel tension in your upper back, hamstring and hip flexors
- From this tight position drive your hips forward, don’t think about pulling the weight up. Just drive your hips forward. The weight will go up on its own. If it doesn’t, take some weight off.
- If at any point in the movement you feel back pain, STOP! You are most likely doing something wrong.
- Let me back track a little bit here. As I mentioned before; it takes hip, hamstring and back mobility, core strength and stability to be able to do a deadlift well. There are some exercises you should master before attempting a deadlift with any weight.
Hip flexor/hamstring dynamic warmup.
Make sure to squeeze the glute as you slide your hips forward and squeeze your quad as you reach for your toe
Hip hamstring mobility exercise
Make sure the quad is tight and active for the entire movement. Keep that leg as high as you can. Keep your shoulders on the ground as you rotate back and forth,
Bridges
Be sure to squeeze your glutes (not your hamstrings) when driving the hips up. Keep your shoulder blades pulled down and back and push through your elbows.
Plank
Keep your glutes and core tight throughout the exercise. Build up to at least 1:00 before you try to deadlift.
Side plank
Keep your glutes and core tight throughout the exercise
Superman
Think reach your hands up and forward as far as you can and your feet upand back as far as you can
Wall RDL
Now we are starting to do something that resembles an deadlift (kind of)
- Keep your feet about a foot from the wall
- Squeeze your core like someone is about to punch you in the stomach and pull your shoulder blades together and down
- Think as if you're pushing the wall back with your hips. Your tail bone should be on the wall, not your pelvis or lower back.
- As you lower your chest you should feel tension in your hamstrings.
- When you get maximum tension bring your chest back up
- Maintain a tight core through, there should be no movement in your core/lower back area.
Romanian Deadlift (RDL)
- Start with no weight then add a kettlebell or barbell as you get comfortable with the movement
- Start standing shoulder width apart
- Shoulders pulled back and core tight
- The movement is just like the RDL off the wall. Push your hips back until you feel tension in hamstrings
- A common mistake I see, is people will get to maximum hamstring tension and then keep leaning forward to get more depth. Don’t! The depth will come with time.
- When you feel tension drive your hips forward to come back up.
- Again, keeping your core tight and shoulders pulled back.
Deadlift off blocks
- The last step is to perform the deadlift steps off blocks
- Start with the bar elevated. As you get comfortable with the movement lower the blocks until you are lifting off the floor.
Now that you understand how to properly build up to and perform a deadlift, take your time and go at your pace. It isn’t a race. You are better off doing it light and right than heavy and wrong.