A serious deadlift injury can be avoided by learning proper form and working with a professional trainer. It is easy to get caught up in the idea of getting stronger and lifting more than you should focus on what is essential first. A deadlift is dangerous when the proper form is not learned and filled for every single set and repetition.
The key to safely deadlifting is to learn the correct technique and to work with an expert. Performing deadlifts regularly can help alleviate back pain and strengthen your body. The proper deadlift technique is important, however. Don’t round your back, hyperextend, or twist as you exercise. Those are bad deadlifting habits.
Table of Contents
Let’s examine the deadlift technique in more detail.
Overhand grip, or pronated grip, is when your hands are over the bar. Make sure your hands are a little wider than shoulder-width.
Your feet should be just at shoulder width, and the bar should be placed over your midfoot, not too far forward.
When deadlifting, you should squat down with your chest up and head up, looking straight ahead with your eyes. When your shoulders are over the bar, you are deadlifting. Your lower back should not be rounded, or your head should not be looking down.
As you brace yourself, keep your arms straight to keep your trunk stable. Avoid bending your arms when you pick up the bar.
Make sure you keep your hips and knees aligned as you push the bar through the floor with your legs, keeping your bar close to your shins as you do so.
Extend your legs and back after it clears your knees until your body is upright. Use this technique to avoid back injuries!
Once you’ve lowered the bar back down, keep it close to your body and keep it in control until you’ve reached the ground.
A Guide to Gripping
You can follow these tips or rules to get the best grip when you’re exploring how to grip for a deadlift. As a beginner, you should not attempt to mix grips.
Each hand should be facing you when you grip the bar. Your thumbs should also be wrapped, as not using them makes it harder to hold the bar.
Ensure the bar is closer to your fingers rather than in the middle of your hands. By doing this, hand pain is avoided.
There will be a strange feeling when you first use your deadlift grip if you’ve never used it before, but practice, and you’ll get used to it.
You may experience pain in your hands at first when using the deadlift grip, but this is because you haven’t developed the deadlift calluses yet. Be patient; it should get better after a couple of sessions.
Explaining the types of deadlifts
Several different kinds of deadlifts exist, so let’s see what some of them look like. You can use just about any weight when you do deadlifts, including the traditional bar, kettlebells, medicine balls, dumbbells, and trap bars.
Deadlift Techniques and Types
- Conventional Deadlift – You should start with the conventional deadlift when you are a beginner to the barbell or dumbbell deadlift.
- Hex/Trap Bar Deadlift – With a special bar, the hex bar, the mechanics of this exercise are altered, allowing your weight to be distributed evenly.
- A sumo deadlift works the hips, quads and shoulders in the motion used, similar to a squat. You place your hands in the middle of your feet and spread your feet apart. If you have never lifted heavier weights, you should start with lighter weights.
- A snatch grip deadlift works the hamstrings well because the grip is wider. This is used in Olympic lifting.
- Straight Leg Deadlift, Roman Deadlift, Stiff-Legged Deadlift – The legs are straight, the knees slightly bent, and you start from shin height. In this deadlift, it is still vital to drop the bar in a controlled manner as you lower the hips.
- A deficit deadlift or rack pull is shortened by using the rack so that your movement is upper, not lower. Back extension is used more than leg drive. This is a skill for experienced lifters.
- Using a kettlebell deadlift weight is an option if you are worried about the length of your barbell deadlift or if you are not confident with your barbell deadlift technique. As you bend your knees and grasp the kettlebell with both hands, you get in a squat position with the kettlebell between your feet. Raise your body and the kettlebell, keep your arms stretched out, and your spine should be neutral. As you raise, you need to engage your core and tighten your glutes. Bend your knees from the standing position, then go back down slowly. The kettlebell deadlift is that simple.
- One of the various types of barbells is the hack lift. This type of lift works your quadriceps but puts more strain on your knees since it works your quadriceps.
Deadlifting rules: what are they?
Before reaching the final position, the bar cannot move downward
Your shoulders must be back when you stand erect
When the lift is completed, your knees must be straight.
During the lift, you cannot let the bar rest on your thighs.
Holding a deadlift for how long is best?
What’s the best way to maximize your deadlift grip? At the top of each repetition, you should hold the maximum weight for 10 seconds. After completing the lift, squeeze and hold the bar in your hands for 10 seconds. This is the most effective way to increase grip strength.
How is a deadlift disqualified?
At the beginning of the lift, there cannot be any upward movement of the bar. Any downward movement is cause for disqualification, and no significant downward movement is permitted at the end of the lift before the “down” command is given.