The deadlift is one of the most fundamental and effective exercises in strength training. It targets multiple muscle groups, including the glutes, hamstrings, lower back, and core, while also improving overall strength and power. However, proper technique is crucial to avoid injury and maximize gains. In this article, we explore eight key ways to improve your deadlift technique, according to a trainer. These tips will help you lift with better form, reduce the risk of injury, and get the most out of your workouts.
1. Breathe Into Your Abdomen
Proper breathing and bracing are essential for a safe and effective deadlift. Breathing into your abdomen, rather than your chest, creates intra-abdominal pressure that supports your spine during the lift. This pressure acts as a natural brace, helping to keep your spine in a neutral position and preventing flexion or extension during the lift.
To breathe into your abdomen, take a deep breath through your nose, allowing your belly to expand. Hold this breath as you brace your core, then initiate the lift. This technique provides stability and helps you maintain proper form throughout the deadlift.
2. Take the Slack Out of the Barbell
Before you even start lifting, it’s important to take the slack out of the barbell. When using weight plates on the barbell, there’s often a small gap between the top of the weight plate hole and the bar. Taking the slack out means pulling upward on the bar to eliminate this gap and create tension in the setup position.
To do this, gently pull up on the barbell without lifting it off the ground. This action engages your muscles and prepares your body for the lift. By taking the slack out of the barbell, you’ll ensure a smoother and more controlled lift, reducing the risk of sudden jerks or strains.
3. Engage Your Lats
Your latissimus dorsi, or lats, play a crucial role in stabilizing your body during the deadlift. While they don’t directly move the weight, engaging your lats reduces the strain on your hips and spine, helping to keep your upper body in the correct position.
To engage your lats, imagine trying to squeeze your armpits together. This action pulls your shoulders back and down, creating a more stable upper body position. By engaging your lats, you’ll have better control over the lift and reduce the risk of rounding your back during the movement.
4. Screw Your Feet Into the Floor
Proper foot placement and technique are essential for a strong deadlift. Screwing your feet into the floor helps create a stable base and reduces the risk of injury. This technique involves rotating your feet outward slightly, as if you were screwing them into the ground.
To do this, stand with your feet shoulder-width apart and toes pointing slightly outward. As you set up for the deadlift, apply outward pressure with your feet, creating tension in your lower body. This action stabilizes your knees and hips, providing a solid foundation for the lift.
5. Push Your Hips Back
One common mistake in the deadlift is allowing the hips to rise before the barbell, leading to lower back strain. To improve your technique, focus on pushing your hips back during the setup phase, keeping them low and in line with your knees.
As you prepare to lift, hinge at the hips and maintain a slight bend in your knees. This position helps you engage your glutes and hamstrings, allowing them to do the work during the lift. By pushing your hips back and keeping them low, you’ll avoid over-relying on your lower back, reducing the risk of injury.
6. Use Deadlift Training Variations
Training variations can be a powerful tool for improving deadlift technique. By incorporating different deadlift variations into your routine, you can target specific areas of weakness and correct technique errors. Here are a few examples of deadlift training variations:
- Tempo Deadlifts: Slow down the eccentric (lowering) portion of the lift to improve control and technique.
- Paused Deadlifts: Pause at the mid-point of the lift to build strength and stability in that position.
- Controlled Eccentrics: Focus on controlling the descent to enhance muscle activation and reduce the risk of injury.
- Partial Block Lifts: Use blocks or mats to raise the barbell off the ground, reducing the range of motion and allowing you to work on specific parts of the lift.
Experiment with these variations to find the ones that work best for you and help you improve your deadlift technique.
7. Incorporate Supporting Accessory Exercises
While deadlifts are a fantastic exercise, incorporating supporting accessory exercises can strengthen the muscles that support the lift and improve your overall performance. These exercises can help address specific weaknesses and provide a more well-rounded training program. Consider adding the following accessory exercises to your routine:
- Romanian Deadlifts: A variation that targets the hamstrings and glutes, helping to improve hip hinge mechanics.
- Good Mornings: This exercise strengthens the lower back and glutes, providing additional support during deadlifts.
- Barbell Rows: A compound movement that engages the lats and upper back, contributing to better deadlift stability.
- Core Exercises: Planks and other core-strengthening exercises enhance your ability to brace and maintain proper form during the deadlift.
By incorporating these accessory exercises, you’ll build a stronger foundation and improve your deadlift technique over time.
8. Enjoy the Process with Intent
Training with intent and focus is often overlooked but can significantly impact your deadlift technique. If you’re not fully present during your training sessions, you might miss out on the subtle cues that contribute to proper form. To get the most out of each session, make sure you train with intention and enjoy the process.
Focus on each movement, paying attention to your breathing, bracing, and form. Take the time to adjust and correct any errors, and don’t be afraid to ask for feedback from a trainer or experienced lifter. By training with intent, you’ll not only improve your deadlift technique but also gain a greater appreciation for the art of lifting.
Improving your deadlift technique requires a combination of proper form, focused training, and supporting exercises. By following these eight tips, you’ll be well on your way to lifting with better technique, reducing the risk of injury, and achieving your strength goals. Remember, the key to a successful deadlift is consistency, so stay committed to your training and enjoy the process of getting stronger.
