The deadlift meets so many criteria; why is that? To begin with, it's not easy to use a moment or cheat, and a supportive but overzealous spotter can't "trick" you into thinking you're getting better. The deadlift is an all-around body-beneficial exercise because it necessitates weight movement.
There isn't a single muscle in the body that doesn't get worked during a proper deadlift, from the toes to the back and the arms to the grip. The owner of the Wichita Falls Athletic Club in Texas and author of Starting Strength: Basic Barbell Training, Mark Rippetoe, says that the exercise is easy to learn.
But, just like any other form of physical activity, you must perfect the motion before you can reap the rewards. You can safely perform the deadlift by ensuring proper form before each rep.
Is the Deadlift Safe?
According to Rippetoe, there are only five simple steps in teaching a person to perform a deadlift, making it much simpler to prepare than the squat or bench press. If you will, the "trick" is in the presentation. Positioning your hands, feet, legs, and chest will contribute roughly 80% of your strength and safety. Once you have achieved power, the rest of the actual movement is highly simplistic.
Before delving into the specifics, you should know that the deadlift requires individualized adjustments. It is because the starting position for a deadlift is more easily adjustable than it is for a squat or bench press. In most cases, 45 lb. plates have a diameter of about 17.5 inches, which means the barbell connecting them will rest just under 9 inches above the floor. The distance to the bottom to pick up the weight is even greater if dumbbells are used. (One way to get around this problem is to use a trap bar.)
Steps to Perfect Deadlift Technique
To test your stability and range of motion, perform one set of deadlifts using light weights, says John Gaglione, owner of Gaglione Strength in East Farmingdale, New York. Only attempt this first set with weight, as using 17.5-inch plates on the barbell is essential for a correct deadlift setup.
Rippetoe suggests using identical 5- or 10-pound plastic plates instead. When a spotter is unavailable, You can use a squat rack or position blocks to raise or lower the bar to the desired height in a gym or at home.
Deadlift Foot Positioning
Rippetoe claims that the ideal distance between your feet for a vertical jump is closer than you realize. The next step is to point your toes about 10 degrees outward.
In a deadlift, your shins should be perpendicular to the floor and, most importantly, about an inch away from the bar. Rippetoe says that's the case for everyone, as that's where the barbell will rest in the center of the foot.