What is the barbell deadlift? The barbell deadlift is a weight training exercise in which a loaded barbell or barbells are stood on end and then lifted off the ground to the level of hips, then lowered under control. This movement primarily uses the large muscle groups of your back, glutes (buttocks), hamstrings (back thigh muscles) and quadriceps (front thigh muscles). It also works your grip strength.
The deadlift can be considered one of the “Big Three” powerlifting exercises along with squatting and bench pressing as it allows for heavy weights to be used. A person who performs this exercise correctly will extend their hips fully at the top position, contract their abdominals hard while maintaining a natural arch in their back, tense their lats to lock the weight in place and get use the legs to help get the weight moving off the ground. In this article, we will cover the proper way to do a barbell deadlift.
Preparation
Before you start lifting weights you should warm up because it will not only save your body from any possible injury but also make your muscles ready for hard work.
Once ready, you will want to hold the bar at shoulder-width or slightly wider overhand or mixed grip, squat down with your feet flat on the ground.
Execution
Lift the bar by stretching your hips and knees to their farthest extent possible. Reposition rounded shoulders if they are forward at the peak of a raise. In order to return to a standing position, bend at the hips with knees bent forward, maintaining your back straight and knees pointing in a straight line with your feet. Repeat.
Proper deadlift form is very important to avoid injury. You should keep your hips tucked into the floor and your shoulders erect at all times while lifting. It is important to keep the knees and feet aligned during the exercise. To improve mechanical leverage, keep the bar close to your body. To accomplish several heavy-resistance repetitions, grip strength and strength endurance are typically hindered. To improve your grip, try using gym chalk, wrist bands, grip practice, or a mixed grip.
Mix-up your workout routine, Kettlebell Deadlift Routine
It is possible to hold anything with an overhand grip and underhand grip at the same time. Weight plates may be loaded and unloaded more quickly and easily with the help of a lever barbell jack.
Tips for Doing A Barbell Deadlift
Keep your shoulder joint slightly behind the bar for better leverage and mechanics when powerlifting (imagine a ‘teeter toter’). As the weight is shifted upward, the upper body will recoil. In order to develop range of motion effectively, don’t just tap a heavy barbell down to the ground during reps. Instead, let the barbell rest on the ground between reps. Latissimus Dorsi is highly activated during heavy barbell deadlifts.
In conclusion, the barbell deadlift is a weight training exercise that primarily engages your back and legs. It also works your grip strength as it requires you to hold onto a loaded barbell or heavy weights for extended periods of time. In this article we have covered how to do a perfect barbell deadlift from preparation all the way through execution. We hope that these tips help you with your next workout!
