The Deadlift is one of the most complete body exercises and is also one of the best core exercises. Although all you are really doing is lifting weight off the floor, it also is fairly difficult to perfect the form. Preforming the deadlift improperly can result in significant back pain and also limit your gains.
Starting Position: Get a barbell and place it on the ground where you have some room. Start with a weight you can easily lift from the ground if it is your first time. Stand with your feet shoulder width apart with your front of your feet under the bar. Your shins will be about 3 inches from the bar and your feet should be angled out a little bit.
Performing the exercise: Hold the bar with an over/underhand grip combination as you squat down to grab it. You should now be holding the bar in the squatted position with your back straight and looking straight ahead. Slowly begin lifting the weight up as you are pushing your feet against the ground. You should be moving you hips in and your shoulders up as you lift the weight up. Once you have stood up with the weight to your side you can slowly lower the weight back down to the ground in bending down similar to the squat position decent.
- Head up – Look straight ahead the entire time
- Back straight – Keep your back straight; do not round your back
- Full Rep - Return the bar to the ground before doing another repetition
- Make sure you are bending your legs and using your leg muscles as you lift. You shouldn’t be lifting the weight just with your lower back
- Keep the bar close to your legs on the way up and down