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How To PROPERLY Deadlift For Growth (5 Easy Steps)

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Rating: 4.5; Vote: 2

Deadlifts can be scary, especially if you don't know how to deadlift with proper form. Here's how to deadlift for beginners in 5 easy steps. Step 1: creating the pillar. Proper deadlift form starts with your feet. Walk up to the bar and align it right over your shoelaces in the middle of your foot. Widen your feet to about hip-width apart with your toes facing forward. Next, your hips and ribs. Deadlifting with the hips and ribs misaligned is the most common reason for back injury. They should remain stacked like a pillar and stay that way as you lift. To do that, let s start with the hips. Think of your hips as a bowl full of water. Tilt your pelvis back so the bowl is flat. You can think as if you were trying to bring your belt buckle to your chin. As for the ribs, flatten them by engaging your core. At this point your ribs and hips should be stacked evenly on top of each other. But to keep them locked in that position, squeeze your glutes and inner thighs together and feel yourself getting taller as you do so. And finally, make a fist in each hand and push them down towards the ground to straighten your arms and activate your lats. Step 2: grabbing the bar. When you perform deadlifts, keep the pillar we created in step 1, and start pushing your hips back while keeping your fists pushing straight down under your shoulders. Imagine you had a bag full of groceries in each hand and you re trying to close the car door with your butt. You want to continue pushing your hips back as far as you can WITHOUT your big toes coming off the ground. Once you reach that end point, bend your knees and bring your shins to the bar to pull yourself down those last few inches. Keep going until you can hook your hands onto the bar just outside your knees. Step 3: creating the wedge. The wedge is a powerful position that will prevent your lower back from being compromised as soon as you lift the weight on the deadlift. To create it, drive your knees out against your arms. Then, take a deep 360 breath as if you were wearing a belt and trying to push air against all sides of it, and then brace your core as if someone were about to punch your stomach. Next, think about extending your chest and getting tall from your hips all the way to your head. And finally, activate your lats by squeezing your armpits as if you had oranges in them and you were trying to make orange juice. Step 4: push. This is actually the simplest step, but it s also where most people screw up their proper deadlift form. They think how to deadlift as a pull and end up breaking out of the position we worked so hard to create. To avoid this, a deadlift technique to use is to imagine your arms were ropes with hooks at the end of them just hanging onto the bar. Then, to lift the weight, rather than going from 0 to 100 and jerking the weight off the floor, keep the tightness we created in step 3 and think about pushing the floor away with your feet harder and harder until the bar lifts off the ground. When done correctly, your hips and chest should rise at the same rate. Continue pushing the floor away until the bar passes your knees, and then think about thrusting your hips forward or humping the air in front of you to meet the bar at the top of the lift. To avoid injuring your back at the top, your shoulders should not be behind your heels and your low back should not be arched. To prevent this, as you come to the top imagine you re about to get punched in the stomach and keep your glutes squeezed together. At the top your hips, ribs, shoulders, and chin should all be stacked like parallel floors of a building. Step 5: descent. We want to control the weight down, but we need to do this with correct deadlift form. Now this will look very similar to what we did back in step 1, the only difference now is that you have a bar. Many people tend to let the bar sway forward in front of them which causes a lot of stress on the low back. Instead, push your hips back and slide the bar down as close as possible along your thighs. As soon as the bar passes your knee caps, that s when you can bend your knees and slide the bar along your shins to get the bar back over your mid-foot. But to avoid losing tension and leaving gains at the table, avoid bouncing the weight up off the floor. Instead, stay tight and gently touch the floor with the weight before your next rep. And congrats my friend! You ve just learned how to deadlift properly! Not so scary after all, right?
Date: 2023-01-22

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Comments and reviews: 14

Jeremy
Hope you enjoyed this one and found it useful! I know how intimidating deadlifts can be especially for beginners. But set your ego aside, take your time to learn the proper form, and you'll master the deadlift in no time. Let me know in the comments below what other exercises you're struggling with and I'll cover that next!
reply

Goat
How to Deadlift
Walk to the bar. Stand with your mid-foot under the bar. .
Grab the bar. Bend over without bending your legs. .
Bend your knees. Drop into position by bending your knees until your shins touch the bar. .
Lift your chest. Straighten your back by raising you chest. .
Pull.
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InStrong
Congratulations with 5m bro!
You are a great motivator and really deserve it!
Thanks to you I also started filming home workouts with no equipment, hope one day to be able to help people like you helped me
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Rounak
Very well said bro about this topic and about how to perform deadlifts correctly and you are doing a wonderful work for all of us who love to stay fit and stay safe and stay healthy always
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Luqman
nice video dude. i finally realize that i did step 5 wrong. thanks for helping me correcting it. i still struggle to do pull up. hope u will do the about about it later. thanks
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Daniel
Even though you've done a dozen videos on deadlifts, each one is valuable and serves as a periodic reminder to pay attention to your form. This breakdown is excellent
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Fabian
Wow! I first learned how to deadlift after watching your very first how-to deadlift video from years ago.
Thanks for this 2023 version!
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Nu e
Hump the air I see a lot of people arch back at the top and then they ll bend forward and let the weight drop on the floor. Drives me nuts.
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Hamza
Can you plese help us understanding calves and the best way to grow them, because a lot of people struggling with building muscles there
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Mia
Let's all appreciate the content this man and his crew makes it's just a masterpiece Imagine what's he's gonna doing in the future
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Ron
I would add pulling the slack out of the bar shortly before the ascent. This can be done at the same time as the oranges metaphor.
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Aaaal
Please add an addendum video for DB deadlifts(maybe even bands) for those of who don't have access to barbells. Thanks, Hapa.
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FuZeDToons!
Haven't watched the full video yet but thank you in advance. This will help once I get the equipment to do deadlifts
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El
I would love to see a video or a series of videos on isometrics in different angles using your muscle sensors Betty machine
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