I have actually only recently got into deadlifting, in fact only over the past couple of weeks and> after a great session focusing on deadlifts and> in particular my technique they are my new favourite. I have done them occasionally before but never really felt I had the correct technique and> felt like I was pulling my back which is not what you want. I got one of the other Personal Trainers to check my technique and> after a few pointers, and> training in front of a mirror a couple of times I am really starting to feel strong with this lift and> am looking forward to the progress I can make!

The deadlift is a weight training exercise and> refers to lifting a dead weight (without momentum) from the floor and> lowering it back down – most commonly a loaded barbell although it can be done with dumbbells and> kettle bells. It is also one of the 3 power lifting exercises – the others being squats and> bench press. Deadlifts work so many different muscles, they really are a full body exercise – working the legs, glutes, back and> arms – they help strengthen your lower back, build muscle mass and> increase strength.

Technique is so important when it comes to deadlifting, as I found out. When I first started deadlifitng heavy weights, my lower back started to round and> this put it under a huge amount of stress, I struggled to bend down and> pick things up for days – this is not what you want. Here are a couple of tips when it comes to deadlifts but no matter how much you read or watch videos nothing is a good as the real thing – ideally get someone to watch you and> check your technique, if all else fails make sure you begin with lower weights and> check your form in a mirror before lifting heavy.

  • Do not round your lower back – chest out bum out is the best explanation, you need your back to be in a neutral position.  I can not stress how important this is. Deadlifing can cause lower back injuries!
  • Push your hips back – the first thing I say to any client when training deadlifts is hinge from the hips, pushing the hips back!
  • Keep your arms straight
  • Engage your abs – this will help stop your lower back from rounding and> create stability.
  • Engage your upper back muscles – again this will help stop the lower back from rounding.
  • Keep the bar close to your body, almost skimming your shins – letting it drift out will add stress to your lower back which you don’t need!

I really can not recommend deadlifting enough – it is such an amazing exercise, and> you can really feel yourself working hard.  I am currently lifting 50kg and> now I feel confident with my technique I can’t wait to start lifting heavier and> seeing the progress I can make.

Do you deadlift?  Do you enjoy it? Get in touch with your deadlifitng tips or let me know if you give it a try!