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How to Deadlift With Proper Form and Avoid Injury

June 29, 2023 2 min read

How to Deadlift With Proper Form and Avoid Injury

The deadlift is an incredibly effective exercise that should be a part of any comprehensive fitness program. It’s a compound exercise that works all the major muscle groups while simultaneously strengthening your core and back. However, the deadlift can be dangerous if done improperly. To maximize the benefits of this exercise while minimizing the risk of injury, it’s important to learn how to deadlift with proper form.

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How to Deadlift With Proper Form

Before getting started, make sure you have the right equipment for the job. You’ll need a barbell that is the correct width for your body size and weight. If you’re new to deadlifting, begin with an empty barbell until you are comfortable with the movement. You should also use a weight belt to protect your lower back against strain or injury.

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To begin, stand with your feet hip-width apart and the barbell directly over your mid-foot. Bend your knees and hips slightly and grab the barbell with an overhand grip, hands just outside your legs. Keep your chest up, shoulders back, and maintain a neutral spine throughout the lift. This is your starting position.

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To initiate the lift, push through your heels and drive your hips forward, simultaneously lifting the barbell off the ground. Keep your arms straight and the bar close to your shins as you do this. When the bar passes your knees, slightly bend your knees to keep the bar close to your body, then drive your hips forward and stand tall at the top of the lift.

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Hold the bar in this position for a second or two before beginning your descent. To lower the barbell, push your hips back and bend your knees, keeping your chest up and your spine neutral. Once the barbell reaches the ground, reset your body and repeat the lift.

Tips for Avoiding Injury

When it comes to the deadlift, safety should always be your number one priority. Here are a few tips to help you stay safe while performing the exercise:

  • Warm up thoroughly before beginning the exercise. A dynamic warm-up that focuses on the muscles you’ll be using during the lift is ideal.
  • Focus on your form. Make sure your posture is correct throughout the lift, and take your time when performing the exercise.
  • Don’t use too much weight. It’s better to start light and increase the weight gradually as you get more comfortable with the movement.
  • Know your limits. Don’t push yourself too hard; stop when you start to feel fatigue.

By following these simple tips, you can ensure that you’re performing the exercise correctly and safely.

The deadlift is a great exercise for building strength and muscle mass, but it’s important to know how to do it correctly. By following the steps outlined above and taking the necessary precautions, you can ensure that you’re performing the exercise safely and maximizing the benefits. So get out there and start deadlifting!