Bigger, Faster, Stronger in 1 Move: The Deadlift

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.

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