Deadlifting is a great exercise to strengthen your back, hips, and legs. Here’s a simple guide to get your deadlift form right:
Starting Position:
- Stand with your feet hip-width apart.
- The barbell should be over the middle of your feet.
Grip:
- Grab the bar with both hands, palms facing you, or a mixed grip (one palm facing you, one facing away).
Body Position:
- Bend at your hips and knees, keeping your back straight.
- Your chest should be up, and your lower back should maintain its natural curve.
Lift:
- Push through your heels as you stand up, lifting the barbell.
- Keep the bar close to your body.
Finish:
- Stand tall with your shoulders back and hips fully extended.
Lowering the Bar:
- Hinge at your hips and bend your knees to lower the bar back to the ground.
- Keep the bar close to your body during the descent.
Common Mistakes to Avoid:
- Don’t round your back; maintain a neutral spine.
- Avoid lifting with your back; use your legs and hips to generate the power.
- Don’t jerk the bar; lift it smoothly.
Breathing
- Inhale before you lift.
- Exhale as you stand up.
Remember, start with a lightweight to practice your form. As you get comfortable, gradually increase the weight.
