To deadlift from the floor, focus on pushing the floor away with your legs, rather than simply pulling with your back. This engages the posterior chain and allows for a more efficient and powerful lift.
Here's a step-by-step guide to deadlifting from the floor, emphasizing the "push the floor away" cue:
-
Setup:
- Stand with your mid-foot under the barbell. The bar should be close to your shins.
- Feet should be hip-width apart, or slightly wider, depending on preference.
- Bend at the hips and knees, reaching down to grip the bar. Your hands should be just outside your legs. Use an overhand grip, or a mixed grip (one hand over, one hand under) if needed for a stronger hold.
- Keep your back straight (neutral spine). Avoid rounding or arching your back.
- Your hips should be lower than your shoulders.
- Shoulders should be slightly in front of the bar.
- Take a deep breath and brace your core.
-
Initiate the Lift (Push the Floor Away):
- Crucially, focus on driving through your heels and pushing the floor away. This activates your glutes and hamstrings, which are essential for a powerful deadlift.
- Maintain a straight back throughout the lift. Avoid letting your hips shoot up too quickly, which shifts the load to your lower back.
- Imagine you are performing a leg press, but with the weight in your hands.
-
Stand Up:
- As the bar leaves the floor, continue to push through your heels, keeping the bar close to your body.
- Extend your hips and knees simultaneously, pulling the bar up in a straight line.
- Keep your back straight and core braced.
- At the top of the lift, squeeze your glutes and stand tall. Avoid hyperextending your back.
-
Lowering the Bar:
- Hinge at your hips, pushing your hips back while keeping your back straight.
- Lower the bar along the same path it came up, keeping it close to your body.
- Bend your knees as needed to control the descent.
- Touch the bar to the floor, and reset for the next rep. You can also lower it with control all the way down to a dead stop each time.
Key Considerations:
- Back Position: Maintaining a neutral spine is critical to prevent injuries. Focus on engaging your lats (the large muscles in your back) to help keep your back straight.
- Breathing: Take a deep breath before each rep and hold it as you lift. Exhale as you lower the bar, or after you've passed the sticking point.
- Bar Path: The bar should move in a straight line. Avoid letting it drift away from your body.
- Progression: Start with a weight you can comfortably lift with good form. Gradually increase the weight as you get stronger.
- "Push the Floor Away" Cue: This cue helps engage the correct muscles and prevents excessive strain on the lower back. It promotes a more efficient and powerful lift.
By focusing on pushing the floor away, you'll engage the correct muscles, improve your form, and lift more weight safely.
