Deadlifts for beginners: Using proper form and technique
A very common exercise that’s enjoyed by many in the fitness world is the deadlift.
Unfortunately, if performed poorly, the heavy weight and sheer force necessary for
this exercise poses a great threat of injury.
Do you know how to protect yourself by having a proper deadlifting form? When
using this compound exercise, learning a few primary deadlift tips and tricks will
help keep you safer while lifting more.
Benefits of the deadlift
Have you ever wondered what makes deadlifts such an important exercise?
This is due to the fact that it’s a compound workout and therefore almost every
muscle in the body is used during it. Throughout the lift your arms, forearms, and grip help keep the bar secure and in place. Moreover, your core and back keep your
body tight and stable while also securing your spine.
Did you know an exercise that utilizes many muscles all at once achieves a higher
degree of calorie burning and fat loss? This is because these kinds of workouts take
a lot more energy to execute.
Another (not so) fun fact is that back pain is the main cause of injury in Americans of all ages. Fortunately, deadlifts are perfect for improving the muscles of your posterior chain and back
Executing a deadlift
If we know form is imperative to deadlifting safely what does this look like? Let’s go over the different steps so you have a better idea. First, you should know you can use either a barball or kettlebell to perform this exercise. To get started:
- Stand with your feet beneath the bar and shoulder-width apart.
- Grab the bar with your preferred grip just further than shoulder-width apart.
- Bend your legs forward until the bar reaches your shins.
- Straighten the lower back while keeping your shoulders and chest up.
- Power through with your legs and raise the bar off the ground.
- Pause at the top by locking your hips and ankles
- Return to the ground by moving your hips back and simultaneously bending your
knees.
This is a very simple description but it is a perfect starting point for any beginner. You can see these steps demonstrated in this deadlift video tutorial.
You should begin by only practicing your form. Improving technique is the easiest way for you to boost your skills and the amount you can deadlift. Once you are familiar with the deadlift form you should start applying more weight slowly. Another way to make this movement more challenging is to check out this deadlift progression video with 7 different deadlift variations.
Deadlift checklist
Below are some great cues you can use to remind yourself of the proper form and
improve your technique:
- The barbell or kettlebell should be held with your palms facing towards your body and in a vertical, straight line when looking from the side.
- The barbell or kettlebell should return to the floor and, after every rep, be over the center of your foot
- Your feet should be fully planted on the floor at an angle of 15-20 degrees.
- Grip is a personal choice, however, your thumbs should be curling around the bar to help with grip strength
- You should never bend your elbows, always try to keep them straight and locked
out - To eliminate rounding in the lower back, you should keep your chest up.
- There should be a natural inward curve in your lower back and no unnecessary
outward rounding. - Your shoulder blades should be above the bar and relaxed.
- Your hips should remain above parallel at all times.
- Before the lift, you should take a deep breath, keep it at the top, and exhale again at the bottom.
- It should be a seamless flowing motion to lift the bar off the ground.
When I’m in the gym I usually go over this like a checklist. This will help keep your form on track and allow you to see where you can improve
Usual problems with the deadlift
Scraping of the knees
Excessive scraping to the shins is one of the key concerns that I typically see from beginners’ deadlifting with a barbell. The bar scraping the shins is a typical (and uncomfortable) concern that immediately turns many individuals away from the exercise. Luckily, something like a high and padded deadlift sock might be enough protection from the bar, however, if the problem persists there are a few simple ways you can easily fix this further.
- Pulling the bar backward and not upwards is the first and most common
explanation for this problem. You should be moving the bar directly vertical from a side view. If you’re having issues with this during your workout, the reason is probably that you’re rocking back or raising your chest and shoulders too quickly. Remind yourself that only once the bar is raised off the ground should your shoulders and chest begin their movement upwards.
- Beginning with your hips too low is a second frequent error in beginners. This is an issue because dropping your hips will force your knees to be pushed forward.
If this is the case, your knees and shin will then be in the way of the bar, allowing it
to scratch upwards on its course to the top.There’s a pretty quick solution to this, just pull your butt and chest up and remind yourself that your hips can never break below parallel.
A back that’s rounded and arched
happen.
Well, then how can you fix a rounded back? The secret to this is tension and a good set up from the start. The best way to have more spinal stability and to avoid an arched back is by engaging the lats more. Some people believe the proper way to accomplish this back tightness is to pinch the shoulders. This is not the case, since the distance that the bar would have to move would consequently increase.
Lack of grip strength
Deadlifts are one of the perfect exercises for building strength
For any beginner, deadlifts are the perfect exercise since it works just about every single major muscle group in the body that helps in building strength. There’s a reason it’s one of the main powerlifting exercises done by people all around the world!
Just remember to start slow and focus on that form, the heavy weight and big gains
can come after you master the basics!
This article was written by, Josh Lafond, the owner and operator of healthygymhabits. After receiving his PT certification in 2014 he became a personal trainer at his local gym. Since then Josh has been bettering his understanding of fitness to help others achieve their health goals online and in person.
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