Do Not Underestimate Proper Deadlift Technique: A How To

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It is very important to follow proper deadlift technique so that you don’t risk injury. The barbell deadlift is one of my very favorite exercises to do and I always look forward to them. If you don’t currently do any deadlifts, you’ll want to after you learn which muscles they target:

• Gluteus Maximus
• Erector Spinae (isometrically)

In addition, deadlifts also strengthen your legs (quadriceps and hamstrings). Deadlifts are similar in movement to the squat. Here is the proper deadlift technique:

1. Stand up with your feet about hip-width apart.
2. Grasp barbell with a grip of about shoulder-width with one hand in an overhand grip and the other an underhand grip. I do mine with both hands in an overhand grip – it just feels more natural to me and not awkward.
3. Squat down, lowering the bar (and keeping it close to your body) until your thighs are just about parallel to the ground. I usually lower until the bar is just about the top of my shoes.
4. Return to the starting position and repeat.
5. Always keep your back straight and do not try to lift with your back.
6. Push up through your heels bringing your hips forward while squeezing your glutes.

If you want to perform these in your next workout, try doing 3 sets of 12 repetitions. Be ready to feel it in your butt and your hamstrings the following day.

Be sure to use proper deadlift technique so that you don’t injure yourself – your back especially. If you don’t keep it straight through the movement, you can risk injuring discs in your back.