Deadlift Form – Improve Power Without Getting Hurt

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Hearing that repetitive pounding against the floor as the weight slams back to earth after a heavy deadlift is quite primal. It looks like a simple lift, but unlocking raw power is heavily influenced by deadlift form.

If you want to improve your deadlifting power, without getting hurt, here’s the proper deadlift form for the three most popular variations.

Most Common Deadlift Form Mistakes

Spine Alignment

The alignment of your spine will play a vital role in your strength, and avoiding major deadlift injuries. Most people know they don’t want a rounded back while deadlifting, or lifting anything heavy in general. This can place extreme pressure on the discs resulting in a serious injury.

You also don’t want an exaggerated arch of the lower back.

The optimal spine position while deadlifting is neutral. This is the natural arch you’ll see in your lower back while standing.

The Bar

The path, speed, and movement efficiency of the bar during a deadlfit are more important than most realize. Sloppy form with the bar often translates into reduced efficiency, greater risk of injury, and reduced deadlift strength.

You want the bar to scrape your shins and knees on the way up. If you allow the bar to get too far from your shins, it can reduce overall power and place greater stress on your lower back.

Deadlift Gear

– Belt (must have)

– Shoes (flat sole, not running shoes)

– Straps (for grip support)

– Long Socks (protect skin from scraping)

– Chalk

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Proper Deadlift Form

Conventional Deadlift – Buff Dudes

(more from Buff Dudes)

Sumo Deadlift – OmarIsuf

(more from OmarIsuf)

Dumbbell Deadlift – Scott Herman

(more from Scott Herman)

Need to lose 10 pounds fast?

Try this three week diet. It has detailed meal and exercise plans to help you lose 5-7 pounds in the first week, and up to 20 pounds after three weeks.