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We’ve covered the deadlift before. So you may be thinking that I’m flogging a “dead” horse here…
But I’m constantly struck by how BADLY people massacre this essential weight training exercise. Every time I hit the gym I see a new cringe-inducing version of how to NOT do the deadlift.
Now you may be saying, “but that’s not a bodyweight exercise.” But it’s important to remember that bodyweight training is only one tool in the health and body shaping universe.
You can do a lot with bodyweight alone. But if you have the inclination or the opportunity to add certain weighted exercise to your workouts you can reap some very specific benefits.
Here are some of the reasons deadlifts rock and why you might want to add them to your training toolbox:
- They’re the best butt shaping exercise ever
- They place a huge metabolic demand on your body (great for fat loss)
- You’ll strengthen the oft ignored “posterior chain” (backside of your body)
- Heavier deadlifts help increase testosterone (listen up fellas)
It’s hard to argue with the usefulness of this basic weight training exercise. But to my dismay, many trainers and media outlets warn you to stay away from them. They say they’re dangerous…
But the truth is, ANY exercise is dangerous if you do it wrong. And that’s doubly true for the deadlift. But if you do it RIGHT, it’s no more dangerous than any other exercise. In fact it’s LESS dangerous than many popular sports like soccer, basketball and even tennis.
So that’s why I decided to make a super DETAILED video for you. Watch the whole thing to discover the exact technique you should be using to stay safe while deadlifting yourself to a leaner body and more shapely butt…
Want the cheat sheet version? Here ya go…
- Shins against the bar
- Back neutral, head straight off spine
- Rock back onto heels
- Leg press until bar clears knees
- Drive hips through to standing
And a word about grip…
Some people will recommend an opposing grip for the deadlift—one overhand grip and one underhand grip. This is in order to increase the amount of weight you can pull since the limiting factor is often grip strength.
DON’T DO IT…!
Using an opposing grip on the deadlift is an open invitation to a biceps tear. Instead, if you want to increase your weight and you’re limited by grip strength, use lifting straps.
If you have any questions about adding deadlifts to your training, pop them into the comments below.
Action!
A good tip regarding grip is to do as many as you can WITHOUT straps, and then finish with the straps. This way you’ll be improving your grip (and building wicked forearm definition) without limiting the amount of DLs you do.
Definitely…!
I bought a pair of lifting straps but, how do you use them?
I’ll see if I can shoot a video for you. 🙂
I saw another guy put them on in a video. The first one is easy – use the other hand. I think you wrap it around the handle and then get the end under your hand and hold it in your grip. I think you have the strap inside your grip on the bar. The other hand is tricky – you have to wrap it with the fingers of that hand. I’ve never seen them live, but I think I know in my mind how to.
What is the chance of getting a neck injury from a dead lift I have someone trying to sue me .I am a PT .The are claiming they got a bulge disc in c5 from a dead lift.I think it’s impossible even with bad form.
Watch the position of the head. If it is not kept in the neutral position you can do a lot of damage (I know from personal experience). Never occurred to me to sue my PT, though.
Hi Dale. Unless your client heard a certain “snap” or immediately felt the pain VERY soon afterwards (ie. up to 24 hrs), it is going to be very difficult to prove that the disc bulge was caused by doing deadlifts. In addition, they can now determine the “age” of the bulge or herniation. Depending on the age of your client, you could use a longer term “degeneration” argument. They may have had that condition for a long time. Also, does your client perform any other fitness regimes outside your training? Yoga? How about their occupation? Lifestyle? To comment or your initial question, it would be very unusual to get a bulge in the cervical spine from a deadlift. Sure, there is some compression. But usually folks hyperextend their neck, not flex them, during a deadlift. Flexion under load is the recipe for a disc bulge or herniation. So the lumbar area is much, much more at risk. I am a Pilates instructor with a lot of anatomy and alignment training. Hope that helps, and best of luck with that client.
I don’t have any personal experience of that happening, but can’t say with authority.
Great explanation. Too bad most don’t understand the subtleties of the dl.
Thanks. I love the deadlift and have studied it a lot. I want people to develop an appreciation for it and know how to do it right. It’s such a fantastic exercise.
Can a deadlift be performed with dumbbells rather than a barbell?
To follow up on Rick’s question, what do you think about deadlifts with objects other than a barbell, like a sandbag perhaps?
Hey Rick and Matt. You can use dumbbells, and even some “odd objects.” But to be honest, I’ve never been able to get the same groove as I can with a barbell. My own personal opinion is that this is a barbell exercise. But I’m certainly not dogmatic about it…
Liked it. can’t wate to do it, just this way.
Great tips Adam, thanks. Farmers Walk with heavyish dumbbells (I use the 20’s) is a great exercise for improving wrist, forearm and grip strenghth.
Yeah, farmers walks rock. I actually have a special set of farmers walk bars that I can load weight plates onto. I take them down to the soccer field in the summer and do entire workouts of walks! 🙂
your youtube videos are marked “private” and inaccessible. Doubt you intended that. Tried to watch this deadlife one as well as new kettlebell snatch video.