The Definitive Guide to Performing the Perfect Deadlift

Deadlift is one of the most efficient exercises and involves almost every muscle group in the body. When done right, deadlifts can strengthen the muscles around the abdomen, thighs, arms, butt and the hip; promote the healthy production of hormones such as testosterone and act as an outstanding calorie burner. However, this primal movement must be performed with caution as the slightest mistake can cause severe pain and muscle damage. Read on to find out the various techniques, the common mistakes and the best tips to be used while performing the deadlift. Deadlift Variations While the conventional deadlift also referred to as the barbell deadlift is practised by most power lifters, some men opt for the variations of a deadlift based on their weight goals, body injuries, height and body build-up. The most common deadlift variation is the Sumo Deadlift in which the individual has a wider stance and the focus is turned towards the lower back. Other common variations of the deadlift include Deficit Deadlift, Romanian Deadlift, Trap Bar Deadlift and Clean Grip Deadlift.

 The Procedure To perform a safe and appropriate deadlift, the following steps must be followed.

 • The feet must be stretched enough to match the shoulders and with the balls of the placed under the bar. Toes must be pointing straight and placed flat on the ground.

 • The knees must bend very little and the hands gripping the bar must be outside the leg space. The individual must keep the head up, chest out and hinge forward only from the hip. This movement involves inhaling of the air.

 • As the weight is lifted past the knees, air must be exhaled and the heels, rather than the toes, must continue to support the grip.

 • Once the bar is lifted past the knees, the arms become straight and the back must be erect. The bar is rested against the thighs as this allows building better strength.

 • Before lowering the bar back to the floor, the back must be straightened again and the individual must hinge forward with the knees slightly bending at the same time.