To lift a deadlift bar, you essentially hinge at the hips while keeping your back straight, grip the bar, and then drive through your legs, keeping the bar close to your body until you're standing upright. Here's a breakdown:
Deadlift Execution: Step-by-Step
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Setup:
- Stand with your feet hip- to shoulder-width apart, toes pointing slightly outward.
- Position the barbell over the middle of your feet, roughly an inch away from your shins.
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Grip:
- Hinge at your hips, keeping your back straight, and bend your knees slightly.
- Grip the bar with an overhand (pronated) grip, just outside your legs. You can also use a mixed grip (one hand overhand, one hand underhand) for heavier weights, but be consistent on which hand is which to avoid imbalances.
- Your arms should be straight.
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Positioning:
- Lower your hips until your lower back is flat. It should not be rounded.
- Your shoulders should be slightly in front of the bar.
- Keep your core engaged. This is crucial for preventing injury.
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Lift:
- Take a deep breath and brace your core.
- Initiate the lift by driving through your heels and extending your legs.
- Keep the bar close to your shins and thighs as you stand up.
- As you approach the top, squeeze your glutes and pull your shoulders back slightly to achieve a fully upright position. Avoid hyperextending your back.
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Lowering:
- To lower the bar, hinge at your hips, keeping your back straight.
- Bend your knees as the bar passes them.
- Control the descent, maintaining a straight back, and return the bar to the floor.
Key Considerations:
- Back Safety: Maintaining a flat (neutral) back is paramount to prevent injuries.
- Bar Path: Keep the bar close to your body throughout the entire lift.
- Core Engagement: A strong core provides stability and prevents lower back strain.
- Breathing: Proper breathing helps maintain core stability. Breathe in before lifting, hold your breath during the lift, and exhale as you lower the bar.
By following these steps and focusing on proper form, you can safely and effectively lift a deadlift bar. Start with a lighter weight to master the technique before increasing the load. Consider consulting with a qualified fitness professional for personalized guidance.