The Deadlift used to be called the health lift. It has a bad reputation, but all we are really trying to do here is to teach people to lift objects up off the ground in the safest way possible.
Let’s look here at a “Top Down” approach where we get set up and braced for the deadlift before we pick up the bar.
We want to maintain a neutral head here, so this will ideally involve looking just a few metres ahead on the ground. If you do choose to look straight ahead, make sure that you don’t look up as you will be in full hyper extension then of the neck. The straighter out back and head is, the stronger our shoulders will be.
Stand with your feet in jumping width (hip width) apart and your toes facing forwards. Try to pull the ground apart or even better twist the ground creating torque (credit to Kelly Starrett from Mobility WOD for this tip). This will help with locking in your glutes.
When you grab the bar, try to pull it apart as well and that will lock in your upper back. For heavier loads, you will want to use a alternate grip (one hand over and one hand under) with hook grip with your thumb underneath your index and middle finger
Take a deep breath and brace your core.
When you lift the bar, aim to keep the angle of your back the same. In the picture above and below, you will see that the angle of the back remains the same!
To complete the lift (below) the shoulders should be behind the bar with knees and hips fully locked out!
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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