Defranco Fitness Tips: How to Practice Proper Deadlift Form
January 16, 2016 Updated April 11, 2018
Benefits of Deadlifts
The barbell deadlift is one of the greatest exercises of all time for developing full body strength. It really is the king of all lifts. Even so, most people do it wrong and they end up injuring their low back because of it. So, today I am going to go over proper deadlift form.
Proper Deadlift Form Steps
Step 1: Always deadlift without your shoes. Most sneakers have a heel on them which pulls you forward, and pulls you out of position.
Step 2: Close your eyes and do a vertical jump. Wherever your feet our when you land is where you want to position your stance. This is usually about hip width.
Step 3: Place your shins close to the bar, but not right on the bar. Keep your shins around an inch from the bar and perform a hip hinge until your hands are around the barbell.
Step 4: Before you pull the barbell off the floor, you are going to pull the slack out of the bar. If their is 135 pounds on the bar, only pull with 134 pounds of force. Make sure your chin is tucked, this will ensure you maintain a neutral spine.
Step 5: Force your knees out against your arms, this will create torque at the hips.
Step 6: Make your pull and stand up straight, do not over arch and overextend your back.
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