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Start with preferred grip (see each type of deadlift for grip and stance instructions). Do not bend your arms at anytime during the lift. Before lifting the weight, sit back slightly so that you bodyweight is balanced between the soles and heels of your feet, then “lock” your back by squeezing shoulder blades together as much as possible (see image). Visually "mark" a spot on the ceiling about 2 feet in front of your body. Tighten grip as much as possible when starting upward and do not try to “jerk” the bar to start the lift. Continue to look at your ceiling "mark" as you lift the weight. If the mark is not visible during any portion of the lift, then your torso is bent to far forward, causing excess stress on your lower back muscles and the weight should be dropped immediately. This problem often occurs when the knees lock to early in the lift (see image). Try to lock knees at that same time your hips align vertcally with your shoulders at the end of the lift. As soon as knees and shoulders are aligned vertically, drop the weight. Do not hyperextend the back (shoulders behind hips vertically) at the completion of the lift. Go through the same procedure for each rep of every set. Taking extra time to reset stance and grip is fine for this lift. |