Deadlifting has nothing to do with the grim reaper unless we’re talking about death to your inner weakling. Nor is the classic move only for those who are dead serious. Instead, the “dead” part comes from the notion that you resist momentum. You don’t have to be a competitive weightlifter to conquer classic deadlifting moves. But, paying close attention to your deadlift forms will help oodles and allow you to form a healthy, long term relationship with this barbell staple.
Deadlifting simply requires you to pick-up a weight off the ground in a solid movement. You lift from a still start with control and purpose. If you take the time to master deadlifting, it can become a go-to exercise in your workout plans that will help you build strength, stability, and focus.
2 Basic Deadlift Forms You Need to Know
Deadlifting doesn’t have to bore you to death either. Many individuals surprise themselves by how much weight they can heft when they master deadlifting. It’s a great boost for body, mind, and confidence. There are two deadlift forms to learn; Traditional Deadlifting and Stiff-legged Deadlifting. Traditional Deadlifts include a squat and work muscles in the entire core including glutes, hamstrings, hip flexors, abs and back. Stiff-legged Deadlifts work the core but focus even more on hamstring strength.
Deadlift Form 1: Traditional
Start with a barbell on the ground. Scoot your toes underneath the bar with your feet a little more than shoulder width apart. Keep your weight on your heels and your back straight. Lean forward, squat and grab the bar with hands wider than your legs. Keep your head up, chest lifted and core engaged as you straighten your legs and squeeze your glutes bringing the bar to your thighs. With control, bend your knees again, keep your chest up and return the bar to the ground to repeat the movement.
Deadlift Form 2: Stiff-legged
Remember the focus here is on the hamstrings, but you will still be required to brace your core throughout this movement. Instead of starting with the bar on the ground like you did with the Traditional Deadlift, start with the bar at your thighs, feet wider than your shoulders. Your legs will remain mostly straight throughout this movement. From the start position, hinge at your hips while keeping your chest lifted so your glutes push back. Tap the bar on the ground. Rise back up, contracting your glutes. Focus your bodyweight through your heels or mid-foot.
Don’t let the name fool you. Many people can discover a healthier life by incorporating deadlifting into their workout plans. Take your time to learn proper technique and practice this killer move. You stand to gain better coordination among your back, hips, knees, and ankles, in addition to improved posture, increased muscular strength and tone. It works wonders for rehabilitation and injury prevention, yet allows the best of the best competitive weightlifters to showcase their strength.