To perform a barbell deadlift, position yourself correctly, maintain proper form throughout the lift, and control the weight as you lower it. Here's a breakdown:
Barbell Deadlift Technique
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Setup:
- Stand with your feet hip-width apart, or slightly wider.
- The barbell should be over the middle of your feet.
- Bend at your hips and knees to reach the bar, keeping your back straight.
- Grip the bar with an overhand grip, slightly wider than shoulder-width. You can also use a mixed grip (one hand overhand, one hand underhand).
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Starting Position:
- Hips should be lower than your shoulders.
- Back should be straight and tight. Engage your lats (back muscles).
- Arms should be straight.
- Eyes should be focused forward or slightly upward.
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The Lift:
- Take a deep breath and hold it.
- Drive through your heels and lift the bar, keeping it close to your body.
- Extend your legs and hips simultaneously.
- Maintain a straight back throughout the lift.
- As you reach the top, squeeze your glutes and pull your shoulders back slightly.
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Lowering the Bar:
- Hinge at your hips and bend your knees to lower the bar back to the ground.
- Keep your back straight and the bar close to your body.
- Control the descent; don't just drop the weight.
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Repetitions:
- Reset your position between each rep.
Important Considerations:
- Proper Form: Maintaining a straight back is crucial to avoid injury.
- Breathing: Holding your breath during the lift helps stabilize your spine. Exhale as you lower the weight.
- Warm-up: Always warm up before attempting heavy deadlifts.
- Progressive Overload: Gradually increase the weight you lift as you get stronger.
- Listen to Your Body: If you feel any pain, stop and consult with a qualified professional.
Common Mistakes to Avoid:
- Rounding your back
- Jerking the weight off the ground
- Not keeping the bar close to your body
- Using your arms to pull the weight up
- Looking down
