The bottom half of the deadlift should be about extending the knees and maintaining your torso position relative to the floor.
To accomplish this, your quad muscles will produce force in order to initiate knee extension and bring the barbell off the floor.
Your back position will be maintained by having your erectors engaged and your lats actively keeping the bar on your body. However, instead of simply not being able to break contact with the floor, your body will generally compensate for weak quads, and try to lift the weight by getting your hip and back extensor muscles more involved.
What this will look like is your hips shooting up in your start position, often before the bar leaves the ground, which will bring your torso angle more horizontal to the floor. What this will look like is your back rounding in the start position as you pull the weight off the floor.
While back rounding can occur at any time throughout the range of motion, it typically occurs in the bottom range when the back is more horizontal to the floor.
When the back is more horizontal to the floor, your erectors will need to work harder to assume an upright position. With that said, your spine has a natural curvature. This curvature is normal and should be maintained while deadlifting. The role of the lats is to prevent the barbell from coming off your body and pulling you forward. With that said, the lock-out of the deadlift will be initiated by hip extension, and to a lesser extent, back extension.
The muscles responsible for hip extension are the glutes, with the low and mid-back facilitating back extension. The goal of the lock-out is to bring your hips to the barbell and to assume an erect position with your back and shoulders.
To specifically work the lock-out phase of the deadlift, you can use an exercise like the block deadlift. Your glutes and adductor magnus will be weak if you fail to bring your hips to the barbell in the lock-out position.
If you track your hip position when the barbell goes from the floor to the knee it should look like a straight line. Once the barbell is at the knees, the hips should travel horizontally in the direction of the barbell. This is because your glutes are responsible for bringing your hips forward to the barbell. Just like if you notice that your back is rounding in the start position, the same thing can happen at lock-out.
This would mean that your erectors are weak. The major reason why your erectors are weak in the lock-out, however, will be because you are using them too much in the start position. This is especially true if your back angle is too horizontal in the start position. While you can certainly pull using this back angle, the consequence is that your back will be fatigued by the time you get to your lock-out and may start to round or fail to assume an upright position.
At the final stages of the deadlift, you need to pull your shoulders back into an erect position. The conventional deadlift is considered a hip-dominant movement and will use more muscles of the posterior chain, such as the spinal erectors. This is particularly true just off the floor to about knee height, because the angle of the torso will be more horizontal to the floor when compared with other variations such as the sumo deadlift.
You can read more about the differences between the conventional and sumo deadlift and which one you should be doing to maximize strength in my latest article. There are a few variations on deadlifts to keep in mind, all which affect your body a tad differently:.
How to: Hold your weight down in front of your thighs at arm's length. Stand with your feet hip-width apart and your knees slightly bent. Brace your core. Bend your knees, and hinge at your hips, lowering until your thighs are almost parallel to the floor. Pause, then squeeze your glutes and raise your torso back to starting position. That's one rep. How to: The difference here is that you don't lower the weight all the way to the ground.
Of course, you're not going to properly work your muscles if your deadlift form is out of whack. To avoid this, be sure to keep your spine aligned, and core tight to support the spine. Perform deadlifts no more than 2 to 3 times per week, allowing muscles ample time to rest in-between workouts.
For more weight, add 2. The amount of weight to use depends on your fitness level. Use a cable machine with a cable on a low height at a medium resistance. Equipment needed: Kettlebell. Equipment needed: Bosu balance trainer. Deadlifts are a challenging exercise to master. If you belong to a gym, work with a trainer or fitness professional.
They can demonstrate the correct technique. Have the trainer watch your form to confirm you are performing the exercise correctly. Once you have the correct form down, you can practice deadlifts regularly as part of your exercise routine. Always talk to your doctor before starting a new fitness regimen. Engage your core as you raise yourself up using your hips and legs and bring the kettlebell up to chest level.
Using a low bench or step, place your left foot comfortably behind you. Keeping your back straight and core engaged, lean forward, letting your arms fall forward toward the floor.
Deadlifts are the unicorn of the fitness world. You can use dumbbells or kettlebells to do the exercise, especially for variations like the Romanian deadlift. Deadlifts will save you time compound exercises FTW! Jandra Sutton is an author, historian, and public speaker. After graduating from Huntington University with a B. In her spare time, Sutton enjoys fangirling, running, and anything related to ice cream. Pluto is still a planet in her heart.
She lives in Nashville with her husband and their two dogs. You can follow her on Twitter and Instagram. Compound exercises work more muscles in less time, and we could all use a little more of that. Here are the best compound exercises for every fitness…. Firmness is one thing, lift is another. These moves will give your glutes enough lift to benefit other areas.
Dumbbells are good for more than just biceps curls!
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