The deadlift is one of the most popular exercises in weight training. It helps to strengthen the posterior chain muscles of the body, including the hamstrings, glutes lower back and trapezius. In this blog post, we will discuss some cues to master your form when doing the deadlift exercise.
The deadlift exercise has three main variations: conventional, sumo and Romanian. In this article, we will focus on the conventional deadlift. Specific cues for the sumo and Romanian deadlift will not be discussed.
Set up
Stand with your feet hip-width with your shins almost touching the barbell. You should be able to see your toes over the barbell from standing position. Then, grab the barbell just outside your knees. Your hips should be half way between your knees and shoulders, and your lower back in a neutral position.
Bring your shoulder blades together
Once you are in the set up position, gently pull the barbell without lifting it. Keep your shoulders retracted in order to engage your trapezius and rhomboids muscles. This will protect your shoulders and upper back from being strained.
Push the ground with your feet
Imagine you want to push the ground away from you using your feet, so that you get a good contraction in your glutes and quadriceps. This will prevent your hips from raising too fast, and avoid excessive strain in the lower back.
Keep the barbell close to you
During both the ascending and descending parts of the movement, keep the barbell close to your body. The barbell should almost touch your shins and thighs throughout the movement. By doing so, you will avoid unnecessary stress in your lower back, and make the lift more efficient.
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