It’s October! And the spooky workouts continue! One of my all time favorite compound movements is up first. Now, I may love it because I am built with long arms and a short torso but it is one of my favorite none the less. It has a scary name which fits but it is incredibly functional. It’s the deadlift! Here’s a technical breakdown of the conventional deadlift:
- Starting Position:
- Stand with feet hip-width apart, toes under the barbell.
- Barbell over mid-foot, close to shins.
- Hips higher than knees, shoulders slightly in front of the bar.
- Grip:
- Grip slightly wider than shoulder-width.
- Alternating grip (one palm facing up, one facing down) or double overhand grip.
- Lift Off:
- Brace core, keep back flat.
- Push through heels, extend hips and knees simultaneously.
- Keep barbell close to body throughout the lift.
- Extension:
- As bar passes knees, hips fully extend.
- Shoulders move back as hips extend.
- Maintain a neutral spine.
- Lockout:
- Stand tall, shoulders pulled back.
- Hips fully extended, knees locked out but not hyperextended.
- Barbell held at thighs.
- Descent:
- Hinge at hips, lower barbell under control.
- Keep back flat, engage core.
- Barbell returns to floor with controlled motion.
- Common Mistakes:
- Rounding or arching the back.
- Allowing the bar to drift away from the body.
- Using too much weight, sacrificing form.
- Variations:
- Sumo Deadlift: Wider stance, hands inside legs.
- Romanian Deadlift: Focus on hamstring and glute engagement with less knee bend.
- Trap Bar Deadlift: Using a trap bar for a more upright torso position.
Do not be scared of the barbell or weights. Start light. Focus on form and move well. Remember, functional lifts make you functionally strong!
