These days, there are so many different tools available to us to help us perform each exercise. Free weights, cable machines, kettlebells, resistance bands, to name a few. And with each tool comes different factors to consider in order to do the exercise correctly.
The 'Form Breakdown' series will focus on one exercise at a time and break down the way they should be performed for maximal results. In this article, we will be focusing on the barbell deadlift.
Why choose the barbell deadlift?
Alongside squatting and the bench press, the deadlift is considered one of the 'Holy Trinity' of Olympic lifts. This is due in part to its compound nature (i.e. it works multiple joints and muscles throughout each repetition) and therefore is a very good indicator of overall strength. It goes without saying then that the deadlift should absolutely feature in a good workout programme.
Deadlifting also features elements of 2 of our 7 primary functional patterns: squatting and hingeing. The beginning of the lift sees us use our leg muscles (primarily the quadriceps) to push the floor away from us and begin lifting the bar. At a certain point, this motion evolves into a hinge-like pattern where most of our force is provided by the hamstrings and glutes to lockout the movement.
The movement also requires a strong core and strong back muscles to both retain a neutral spine and keep the bar travelling upwards in a straight line. Because of the sheer amount of muscles involved in the movement, the barbell deadlift is a very good exercise to help build muscle and lose weight.
The keys to a good barbell deadlift
Brace your core – particularly at higher weights, bracing your core is essential for reducing the risk of injury. Bracing involves breathing downwards into your stomach and holding your breath throughout each rep, tensing your core muscles simultaneously. Think of it like filling a can with water: it's much harder to crush the can when it's full vs when it's empty – that's exactly the effect we want to create!
The bar should start over your mid-foot – when you first set up and bring your feet under the bar, aim to have the bar over the middle of your foot. This gives you the best position to push into the floor with your feet without losing your balance. Pushing through either the balls of your feet or your heels tends to result in the bar not travelling upwards in a straight line, making the lift less energy efficient as you make small adjustments to correct this
Your shoulder blades should be in a neutral position – for the most efficient deadlift motion, the bar should travel in a straight line from the bottom to the top of the lift. In order to achieve this, your body needs to be in the best position to prevent the bar from moving, which includes having a flexed upper back. Doing so brings your shoulder blades into a neutral position, the bar directly under them at the bottom of the lift, and keeps the bar close to your body throughout
Keep a neutral spine and head position – as with most other compound exercises, the deadlift places a lot of pressure on the entirety of the spinal column, therefore keeping a neutral spine (helped by bracing your core) is vital in lowering risk of injury. Part of this is keeping your head in a neutral position too as craning your head back will place unnecessary pressure on your neck
Breaking down the barbell deadlift
The way we perform all exercises is impacted by our individual proportions and leverages.
This is particularly true for the barbell deadlift for which hip, knee and ankle mobility greatly impact our motion. The below steps are general guidelines for completing a deadlift, but don't be afraid to experiment with slightly different stance widths, foot angles and bar positions until you find what is most comfortable for you.
Step 1: Bring your feet under the bar and place them at around shoulder width apart. Your toes should be pointing forwards
Step 2: Place your hands on the bar at a width just outside of your knees
Step 3: Sink your hips down and back until your shins touch the bar
Step 4: Flex your upper back to bring your shoulder blades into a neutral position. This should bring the bar in line with your armpits
Step 5: Brace your core (imagine you're gearing up for someone to punch you in the stomach)
Step 6: Drive downwards through your mid-foot to begin lifting the bar from the floor
Step 7: As you begin to become more upright, remember to engage your glutes (rear hip muscles) to lockout the lift
Step 8: Return the bar to the floor by reversing your motion (don't drop the bar!)
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
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