lift the bar are one of the most powerful weight lifting exercises that you can have in your routine. It’s technically a back exercise, but really works every single muscle in your body. If you are looking at using it to improve your muscle size and strength then you need to be able to know how to get set up correctly and execute the movement with proper technique – That is, if you want rapid results without injury.
To begin with you need to make sure you are in a relatively open space to allow you to perform deadlifts without obstruction. It is important to understand how much weight you will be able to lift so do not load the bar with to much weight to begin with and give yourself an impossible challenge as it won’t benefit you and it will put you at risk of injury.
You must prepare your body for this challenging full body exercise by getting yourself in the correct position, which is the most complicated part of the entire exercise.
Firstly, make sure your stance is correct by standing directly in front of the barbell, keeping your feet about shoulder width apart and angling your toes outwards slightly. The barbell itself should be extremely close to your body, resting on the floor over the middle of your feet and just a few inches away from your shins. Although you may find this a bit of an unusual starting position for the bar to be in, you will see that the bar is actually in contact with your body for the entire deadlift.
With the barbell in the correct position, you should bend down from the waist to get a hold of it. If you need to then you can bend at the knees a little but ensure you do not lower your hips in this motion as you need them to be as high as possible. Grab hold of the barbell with both hands and have both palms facing towards you. Your hands should be positioned just to outsides of your legs and this position should remain the same for each and every lift. Although you can move onto to testing different grip techniques your grip width must stay the same.
Bend your knees and get your shins down to the barbell until they make contact. This shouldn’t take too much bending as the bar is right front of your shins to begin with. Make sure you leave the bar in its resting spot and do not roll it towards you. As you bend your knees remember not to lower your hips. You need to sort out your upper body position as well before you are ready to lift. Push your shoulders back and bring your chest out and this will straighten out your back as well locking your arms. You may notice your hips might start to lower if you don’t have the flexibility to get into this position efficiently and the key thing to do is make sure your shins are still touching the bar. Do not try and compensate by moving your shins back. Automatically, your head should come up and you should look forwards across the room.
Before you begin the deadlifts exercise, make sure your entire body is correctly positioned with your hips as high as possible. Your shoulder blades should be straight above the bar and you should feel tension in your body and that is what will generate the force for the lift. Once your body is ready to lift the weight without having to make any adjustments then you are ready to begin the exercise.