The Do’s and Don’ts of Performing Deadlifts

September 3 2013 ·

The Do’s and Don’ts of Performing Deadlifts

The deadlift is a physically intense exercise that works out the muscles in your legs, arms, chest, core and back. Because of this, it’s considered one of the most effective high-intensity interval training (HIIT) exercises around. Performing just a couple deadlifts on your ‘max’ weight is sure to yield positive results in your muscle mass. The only problem, however, is that most people don’t know the correct way to perform them. To help you achieve a safer, more beneficial deadlift workout, keep reading for some important do’s and don’ts.

Don’t: Bend Your Back

One of the biggest mistakes beginners make when performing deadlifts arching their back in an abnormal manner. A small amount of natural curvature is perfectly fine, but you must avoid bending your back during the lockout. It’s certainly easier to perform a deadlift by leveraging the arch of your back, but it’s also a surefire way to injure yourself. Remain conscious of your posture throughout the deadlift and avoid bending your back.

Don’t: Use a Wide Grip

There’s some belief that performing deadlifts with a wide grip is more beneficial than a narrow grip. By placing your hands father apart on the bar, there’s naturally a greater amount of strain placed on your muscles. Unfortunately, though, a wide grip also leaves you more susceptible to injury. Whether you are a beginner or experienced deadlifter, you should get into the habit of gripping the bar about shoulder width apart.

Do: Hold Your Breath

When you get ready to raise the bar during a deadlift, take a deep breath and hold it. Breathing in and using your diaphragm will give you a boost of valuable endurance and strength, both of which are critical elements to performing deadlifts. If you’ve ever watched professional bodybuilders or competition weightlifters, you’ll notice how they hold their breath before raising the bar. This is a small step that will result in more power while reducing the chance of accidents.

Do: Keep The Bar Close

Try to keep the bar as close to your body as possible when performing a deadlift. Not only is this easier, but it will also reduce your risk of injury. In fact, you can actually touch the bar to your legs and knees as you roll it up your thigh. Trying to raise the bar while it’s stuck out several inches in front of you will only leave you vulnerable to injury, so keep it close to your body.