Every one who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and others are only down with yoga or bodyweight training. If you've been training with me for a while then you know I love to do it all. However, there are a few exercises that have withstood the test of time, and these moves have become staples in my plan. Here is the Deadlift and how to do it correctly.
1. The Deadlift
The deadlift is what I call an "essential" movement. Picking something heavy off the ground efficiently develops real world functional strength. The type of strength where you go from zero potential to activating as many muscles as possible develops your starting strength.The tension that you create before and during the lift makes you stronger. It may even make you bigger and faster as well.
How to Deadlift – A Step-by-Step Guide
Step 1: Approach the bar and set your feet
Step 2: Stand up tall
Step 3: Hip hinge driving your hips backward while keeping your torso straight
Step 4: As your hips go back, reach for the bar
Step 5: Grab your bar with a double overhand grip and squeeze as hard as you can
Step 6: Take a deep breath and brace your core outward in all directions
Step 7: Pull up on the bar to ‘take the slack out’, engage your lats, and pull your hips down to lock into position
Step 8: Drive your knees outward into your forearms creating torque at the hips
Step 9: With your torso locked into position, while maintaining intense full body tension, drive the floor away with a powerful leg press.
Side Note: This is the step that most people screw up. You shoulders should not move before your hips. You are standing with the weight, not pulling it off the ground. So engage the glutes and drive from the heels. Read more.
Step 10: After the bar passes your knees, drive the hips forward with a powerful glute contraction, locking your body into a straight position
Step 11: Reverse the movement by re-engaging a hip hinge and driving the hips back until the bar reaches your knees
Step 12: After the bar passes the knees, squat the bar back to the floor under control
Step 13: Reset and repeat