The deadlift is one of my favorite lifts. The simplicity of the lift and the amount of weight that can be lifted really make it fun to do. Even though the deadlift is a simple lift there are still quite a few parts of the lift that can go wrong. Anyone with back problems automatically thinks that the deadlift is out, and people who don’t have back problems can quickly acquire a problem if the lift is done poorly.
Starting with the bar on the ground and assuming it is loaded with standard Olympic size plates, step up to the bar over the middle of the foot. A good rule of thumb here is to hide the knot of you shoe laces as you look down. Feet should be about hip width or just a hair wider.
With a straight solid back position, bend at the hips reaching towards the bar. As you get close to grabbing the bar or to get deeper bend the knees until your shins contact the bar. Your grip should be about shoulder width with a solid grip on the bar. Your knees should be pressed out towards your arms.
Before starting to lift the bar off the ground, load the back of your legs by shifting your weight towards your heels slightly and pulling against the bar. This should take any slack out of your hips and back and put you in good position to lift.
To start the lift press through your heels and start extending the knees until the bar rises to knee level. Once the bar clears the knees, squeeze your butt to extend you hip and drive your chest up. The bar should stay in contact with your legs throughout the left.
At the top position squeeze your butt and abs to full extension and keep the shoulder blades pulled back. You should be in a good standing position with the shoulders, hips, knees and ankles in line.
To return the bar to the ground start bending at the hip keeping the good back position. Bend at the hip until the bar reaches knee level. Once the bar passes the knee, start bending the knees as the bar slides down the shins.
When the deadlift is done correctly the bar should travel in a straight line from the floor to the top position and a straight line returning to the floor.
Some of the common issues that people will run into when they are deadlifting are below.
Rounded back: Rounding your back during the deadlift can cause big issues and it only takes one time to suffer a debilitating injury. Focus on driving your chest up as you lift the weight and let you butt take more of the load. Sometimes the back rounds because you simply can’t get low enough to grab the bar in a good position. In this case work with a coach to find a way to start the lift in a higher position and slowly work your way down.
Hit your knees going up or down: Hitting the bar against your knees when deadlifting usually indicates a timing issue. If the bar hits your knees on the way up, this is because you are pulling your hips in too soon. Keep your hips pulled back until the bar passes your knees then start to pull your hips to the bar.
If the bar hits your knees on the way down, you are starting to bend your knees too soon. Again force the hips back until the bar is at knee level then start bending the knees to return the bar to the ground.
