Deadlifts are a multi-functional, multi-joint movement, which means they can be used in daily life and use more than one muscle group. Deadlifts focus on building your back, glutes, and hamstrings, also known as the posterior chain.
More than anything, proper form is essential to protect your body. The Deadlift form can be used to pick up groceries, suitcases in your car on the way to DIA, or anything you pick up off the ground. Shocker heavy lifting moves can be applied in real life to make your life easier and safer!
Follow these form cues to learn how to do the barbell deadlift correctly:
- Step up to the bar or barbell loaded, starting with your feet about shoulder-width apart (this may vary depending on your anatomy and personal preference with experience), with your feet under the bar. Your shins should be close to or touching the bar.
- Push your butt back and hinge at the waist to bend over to grab the barbell or dumbbells on either side of your legs. Grab it with both hands using an overhand grip so your hands are facing you.
- Make sure your hips are lower than your shoulders. Squeeze your shoulder blades together to set your lats, then engage your core. Keep your neck in a neutral position; don’t look up, your eyes should follow the movement as you go up.
- Push your feet through the floor and pull the weight up, keeping the bar close to your body. You may find that you scratch your shins with the barbell, but that’s okay. Invest in long socks or wear pants. Squeeze your glutes at the top of the list, but don’t lean back.
- Repeat three times with eight to 10 reps