This post continues the series instructing about the proper way to perform the most common exercises by moving to a new body-part, namely the lower back. This body-part is mainly worked using the deadlift and its variations. This is a very demanding power exercise that targets the spinal erectors, but also involves the quadriceps, glutes, hamstrings, traps, and forearms to a great extent.
Starting position of Barbell Deadlift exercise is standing in front of a loaded bar with your feet about shoulder width apart and toes pointing straight forward, or slightly turned out to the sides. At this point, bend your knees, lower your butt, lean slightly forward keeping your back straight (or slightly arched) and hold the bar using an overhand grip about shoulder width apart. You can use wrist straps to prevent that your grip gives out before your back and legs do. Mixed grip (a.k.a. staggered grip, in which one hand is pronated and the other is supinated) is popular among powerlifters. It improves the grip but puts a lot of stress on the biceps of the supinated hand, which could be dangerous.
Lock the back in a straight position, pull the shoulders backwards, look straight forward or slightly up, and maintain this position during the entire movement. This is extremely important, since rounding the back puts a lot of pressure on the spine and can lead you to a serious injury. Now, begin the lift by straightening your legs and, when the bar is around knee level, start bringing your back up, all the while pushing with the legs in one smooth motion. A common mistake is to straighten the legs and then the back, or vice versa. A good rule to remember is that hips and shoulders should ascend together. During the ascent, keep the bar as close to the legs as possible. The finished position should leave you standing up straight, arms down at your sides, and the bar across your upper thighs.
It is not needless to insist on the importance of proper form with this exercise, as bad form (e.g. rounding your back) can lead to a very serious injury. According to this, using a lifting belt can be an option when working with heavy weights in order to take some pressure off the lower back.
There is a deadlift variation, known as Sumo Deadlift, where the feet stance is wider and you grip the bar on the inside of the legs. This moves part of the pressure from the lower back to the legs and can be more comfortable for some people.
The Romanian Deadlift is another variation that is mainly targeted to hit the hamstrings, but it also involves the lower back to a considerable degree, so it is worth mentioning it here. The main difference with the regular deadlift is that in this exercise you keep the legs almost straight (they must be slightly bent at the knees) during the entire exercise while you let your butt move back as you bend at the hips to lower the weight. Again, it is extremely important to keep your back straight throughout the entire movement. Starting position is also slightly different, since your feet are only a few inches apart (at most shoulder width apart).
A final note is that the furthest you lower the weight, the more you involve the lower back. According to this, as Romanian Deadlift aims to target the hamstrings, it recommends to stop lowering the weight when your back forms a 30 degrees angle with the floor. Another variation, called Still-legged Deadlift, suggests lowering the weight all the way down to involve more the lower back. You must be careful if you use it, as this can be potentially dangerous.
You can find further information about all these deadlift variations in the articles “All Out Back Training” by John Giljum and “Deadlifts: Learn Why The King Is Dead!” by Curtis Schultz, and the book “The Insider’s Tell-All Handbook On Weight-Training Technique” by Stuart McRobert.
Starting position of Barbell Deadlift exercise is standing in front of a loaded bar with your feet about shoulder width apart and toes pointing straight forward, or slightly turned out to the sides. At this point, bend your knees, lower your butt, lean slightly forward keeping your back straight (or slightly arched) and hold the bar using an overhand grip about shoulder width apart. You can use wrist straps to prevent that your grip gives out before your back and legs do. Mixed grip (a.k.a. staggered grip, in which one hand is pronated and the other is supinated) is popular among powerlifters. It improves the grip but puts a lot of stress on the biceps of the supinated hand, which could be dangerous.
Lock the back in a straight position, pull the shoulders backwards, look straight forward or slightly up, and maintain this position during the entire movement. This is extremely important, since rounding the back puts a lot of pressure on the spine and can lead you to a serious injury. Now, begin the lift by straightening your legs and, when the bar is around knee level, start bringing your back up, all the while pushing with the legs in one smooth motion. A common mistake is to straighten the legs and then the back, or vice versa. A good rule to remember is that hips and shoulders should ascend together. During the ascent, keep the bar as close to the legs as possible. The finished position should leave you standing up straight, arms down at your sides, and the bar across your upper thighs.
It is not needless to insist on the importance of proper form with this exercise, as bad form (e.g. rounding your back) can lead to a very serious injury. According to this, using a lifting belt can be an option when working with heavy weights in order to take some pressure off the lower back.
There is a deadlift variation, known as Sumo Deadlift, where the feet stance is wider and you grip the bar on the inside of the legs. This moves part of the pressure from the lower back to the legs and can be more comfortable for some people.
The Romanian Deadlift is another variation that is mainly targeted to hit the hamstrings, but it also involves the lower back to a considerable degree, so it is worth mentioning it here. The main difference with the regular deadlift is that in this exercise you keep the legs almost straight (they must be slightly bent at the knees) during the entire exercise while you let your butt move back as you bend at the hips to lower the weight. Again, it is extremely important to keep your back straight throughout the entire movement. Starting position is also slightly different, since your feet are only a few inches apart (at most shoulder width apart).
A final note is that the furthest you lower the weight, the more you involve the lower back. According to this, as Romanian Deadlift aims to target the hamstrings, it recommends to stop lowering the weight when your back forms a 30 degrees angle with the floor. Another variation, called Still-legged Deadlift, suggests lowering the weight all the way down to involve more the lower back. You must be careful if you use it, as this can be potentially dangerous.
You can find further information about all these deadlift variations in the articles “All Out Back Training” by John Giljum and “Deadlifts: Learn Why The King Is Dead!” by Curtis Schultz, and the book “The Insider’s Tell-All Handbook On Weight-Training Technique” by Stuart McRobert.
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2 comments:
Another great post highlighting the importance of form. It makes me cringe to see some of the poor form some people display in my gym, but posts like this are really helpful! Keep up the good work!
Thanks for your kind words! Good form is critical for staying injury-free in the long term. Sadly, many people realize of this when it is late. I hope these posts can help to prevent this.
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