Are you looking to add some serious size and strength to your frame? This one exercise can do just that. Deadlifts are a key component in any strength and muscle-building routine. They’re one of the most effective exercises you can do for muscle growth and strength.
But, like with any weight training exercise, there’s a right and wrong way to do them. That’s why we put together this comprehensive guide. Now you can learn all about how to deadlift safely and effectively.
Keep reading to get started on your journey to bigger and stronger muscles!
What’s a Deadlift?
A deadlift is an exercise that works on your posterior chain - hamstrings, glutes, and back. It's a great way to add strength and muscle mass while burning calories.
How to Deadlift Properly
When you perform the deadlift, you should maintain a neutral spine. Keep your head, neck, and back aligned. Keep your back straight to prevent injury.
How to Use Your Quads on Deadlift
While the deadlift is a posterior chain exercise, your quads play an important role. As you descend to the bottom of the lift, engage your quads to help control the movement.
How Low Do You Have to Be for a Deadlift?
Lower the barbell to somewhere around knee-level. This will vary depending on your proportions and mobility. Keep your back straight during the lift.
How to Not Do Your Back Out Deadlifts
First, make sure to warm up before lifting heavy weights. Keep a neutral spine and avoid rounding your back. Use a weight that you can lift safely and correctly.
Use your legs more than your lower back to generate the power to lift the weight. Think about driving through your heels and using your legs and glutes to stand up, rather than just pulling with your lower back.
How to Prevent Herniated Disc Deadlift
Always warm up before lifting heavy weights. Make sure that you're using the proper form. Focus on lifting with your legs, not your back. Use a weight belt to support your back.
Deadlift Tips
What Is the Difference Between a Romanian Deadlift & a Sumo Deadlift?
The Romanian deadlift is a variation of the standard deadlift. It targets your hamstrings and glutes. The sumo deadlift is a deadlift variation that targets your quads and adductors.
How to Perfect a Romanian Deadlift
To perform the Romanian deadlift, start with the barbell on the floor in front of you. Bend at your hips and knees to lower the barbell down your shins until you reach a comfortable position. Extend your hips and knees to return to the starting position.
How to Perfect a Sumo Deadlift
To perform the sumo deadlift, start with the barbell on the floor in front of you. Step your feet out wide and turn your toes out.
Bend at your hips and knees to lower the barbell down your shins until you reach a comfortable position. Extend your hips and knees to return to the starting position.
What Barbell Should I Use for a Deadlift?
You can use any barbell for a deadlift, but we recommend using a Deadlift Bar or a Hex bar. This allows you to maintain a neutral grip, which is easier on your joints. The weight should be adjusted according to your goals and body type.
Deadlifts Give Your Workout a Boost
Now that you know how to deadlift, put this knowledge to use and start reaping the benefits of this exercise! Head over to our shop to buy a set of barbells so you can add deadlifting to your routine.
The VERVE Deadlift Bar
$599 VERVE DEADLIFT BAR The VERVE Deadlift Bar is our newest and most highly anticipated bar yet. Precision engineered and purpose built for competition and power lifting enthusiasts, this bar is ideal in training for your next PR lift. This bar… read more |
VERVE Olympic Hex Shrug Deadlift Trap Bar - 6'
$259 VERVE Olympic Hex Shrug Deadlift Bar - 6' The VERVE® Hex Shrug Deadlift bar is a bar that is designed to surround the lifter within a HEX frame to allow for the handles of the bar to placed at the sides… read more |
VERVE Elite Olympic Barbell - Red - 20kg
$375
The challenge: ignore the cost and create the very best barbell that elite lifters will love to use. We started with an ultra-strong 210k PSI steel to ensure it can handle all your demands. Instead of 4, 6 or 8… read more |
VERVE Elite Olympic Barbell - Red - 15kg
$429
The challenge: ignore the cost and create the very best barbell that elite lifters will love to use. We started with an ultra-strong 210k PSI steel to ensure it can handle all your demands. Instead of 4, 6 or 8… read more |
