How to Deadlift Safely: A Guide for You

Have you wondered why deadlifts are important? There are a few exercises that help to strengthen your glutes, back, and hamstrings. The deadlift is a perfect exercise because it involves your full body movement. The deadlift is a bend pattern that we all use when picking up a suitcase, groceries from the trunk, or lifting a baby.

However, deadlifts are quite dangerous if you don’t know how to do a deadlift. If you screw up when doing a deadlift, you may cause a major back injury. Doing a deadlift is not a child’s play. My best day of the week is deadlift day.

There are different techniques for conventional style and sumo deadlifts. As a lifter, how do you know which workout is better for you? Try both and go for the one that feels more powerful and safe. I will show you how to deadlift safely and efficiently. Check out the guide on how to deadlift properly.

How to Deadlift (Traditional way)

1.  In a traditional deadlift, the width at which you plant your feet can vary depending on the body type. I recommend you to stand in a position from which you can produce the most power. In a standing vertical leap, that is usually the width from which you will jump the highest point.

2. To lower yourself and grasp the barbell, hinge at the hips. The location of your hands should be just outside of your shins. If you grip the bar so broadly, you’ll have to pull it further than required, potentially creating unnecessary tension in positions you don’t want it. Thus, try to keep your arms as near to your shins as possible.

Bend your knees about 30 degrees to the floor and to avoid back injury. Moreover, your shoulder blades should be over the bar and you will be able to drag the bar in a straight line with full force.

3. You should also engage your lats and relax before starting the movement. Many lifters vigorously shake the barbell off the floor, and this is inaccurate and risky. This will most certainly whip the handle, round your lower back, and hinder you from maintaining a straight bar direction.

4. Take a deep breath, hold the bar firmly, and pull towards you.Consider pulling the floor away to get the weight going. Remember, you are pressing the weight away from you with your legs tight to your abdominal wall. You will use your glutes and hamstrings to push the floor away from you and lift the barbell.

 5. Squeeze your glutes and move your hips forward as the weight leaves the ground. This will help you to maintain a straight bar line and lock it out even more effectively. As you stand straight, avoid extending your lower back forcefully. You should stand straight and keep your lower back firmly.

6. Now that you are locked out, neither let go of the barbell suddenly nor lower the weight. Lifters often injure their backs because they drop the barbell or try to lower their backs slowly. The injury happens due to a lot of torque on the spine. The best way to lower the bar is to unlock your glutes and let your hips fall back. Let go of the holding bar to the floor in the same line it came up.

There are 8 different types of deadlift:

1. Traditional Deadlift

2. Hex or Trap Bar Deadlifts

3. The Sumo Deadlift

4. Romanian Deadlift

5. Snatch Grip Deadlift

6. Rack Pulls

7. Deficit Deadlift

8. Different Variations of Dumbbell Deadlift

Here are 7 Common Mistakes While Deadlifting

New lifters often make common mistakes while deadlift causes them serious back injuries. Avoid these 7 common mistakes at any cost.

1. Avoid rounded back- You should always keep your spine in a neutral position. Avoid rounding your lower back while deadlifting. Rounding your lower back can lead to a serious spine injury.

2. Avoid looking up with your neck- In addition to maintaining a neutral spine, we can avoid hyperextending our necks to look up. Otherwise, you can get a serious injury to your neck.

3. Never hyperextend at the end of the movement- Even holding the barbell at the top, your spine should be in a neutral position. You don’t need to hyperextend while holding the barbell at the top.

4. Doing the deadlift like a squat- Do not squat when you hold the bar in your hands. Never start with a squat position and stand up with a different movement.

5. Don’t let your barbell come forward- The bar should remain across the midline and you pull up your entire body with the lift. Avoid movement of your bar midline.

6. Avoid raising your bottom faster than your chest- Remember always your chest should lead the deadlift while your whole body moves upward at the same time.

7. Never bend your elbows- Keep your arms straight during the deadlift. If you want to raise the bar faster, never bend your elbows. You may get hurt badly.

After knowing these 7 common mistakes, now you know how to deadlift safely and efficiently. However, if you don’t follow the guide properly, then you may have a serious lower back injury.

Equipment

If you don’t have the proper equipment, make sure to know everything about deadlift safely and properly. The proper equipment makes a significant difference in your deadlifting performance. Here is simple 4 equipment necessary for deadlifting exercise.

1. Footwear 

Having proper footwear matters in your deadlifting exercises. You should wear a flat shoe during deadlifting exercise. I don’t recommend squat shoes for deadlifting. The shorter the distance you can easily pull the bar, and the better your deadlifting style would be, the lower you are to the ground.

2. Belt 

I recommend you wear a strong weight belt to brace your abdominal wall during your deadlift workout. The belt will keep you more upright and firmly when pulling the bar upwards.

3. Socks 

If you don’t wear long socks or tights, your shins will scrape and you’ll be bruised badly. Socks maintain a straight path while you are deadlifting.

4. Straps 

Straps will help you to grip the bar firmly and safely. 

In conclusion, there’s a risk in deadlifting but you should be okay as you know the following guide properly. This is how to safely deadlift as a lifter.