Tips and Inspiration
From Unilever Beauty Experts
Nothing works up your muscles quite like the deadlift. It’s the ultimate test of full-body power that not only builds your strength massively but also helps you function better in your day-to-day activities. But like other weight training exercises, nailing the proper deadlift form is what you need to get maximum gains instead of back pain. So, before you pick up the barbell, learn how to deadlift like a pro.
Go Barefoot
Going barefoot may not necessarily help you lift heavier weights, but it can help correct your deadlift form in small ways. According to strength and conditioning coach Joe DeFranco, wearing shoes can put you out of position and compromise your body stability, particularly if the soles have thick cushioning or elevated heels. This type of footwear causes you to lean too far forward during the lift, which puts more stress on your lower back.
Many experts also stand by barefoot weight training. In a 2021 study published by the Sports journal, researchers found that deadlifting with shoes required more work. Since shoes add a couple of inches to your height, you’ve got a few inches more to grab and lock out the bar.
Practice Your Deadlift Form with Squats
Fitness coach Mike Thurston recommends doing a few reps of squats to warm up before a deadlift. The glute-training exercise helps neutralize your spine while in a bent-over position. Moreover, squats strengthen the muscles in the thighs, hips, and abdomen – the same groups that are essential for generating power and maintaining proper deadlift form.
Learning how to do squats can also teach you not to thrust your hips forward excessively at the top of the deadlift. This common reaction to picking up a heavy load off the ground can lead to hyperextension of the spine and increase the risk of injury. Through glute-training and core strength, you can keep a safe, neutral position during a deadlift.
Pull the Slack Out of the Bar
If you walk up to a barbell that's on the floor and suddenly pull it upwards, you’ll either be knocked over or end up with sore arms. It’s not a good technique for a nice and smooth deadlift. You can skip this embarrassing situation by building tension between your body, the floor, and the bar itself before initiating the lift – a technique called pulling the slack out of the bar.
To get the hang of the technique, powerlifting coach JP Cauchi advises breathing in and holding your breath in your abdomen while lifting the barbell until you hear a “click.” Breathe out slowly as you let go of your grip and do the same steps for four sets of five reps. Remember to lock the lats (the muscles below the shoulder blades that extend along the spine) to lift the weights and try not to bend your arms.
Keep Your Shins Away from the Bar
Now that you’ve figured out how to pull the slack out of the bar, it’s time for the real thing. One common mistake many lifters make when setting up for the deadlift is positioning the shins too close to the barbell. When your shins are angled forward to meet the bar, your body weight shifts to your toes and puts your deadlift form out of proportion.
Fitness trainer Steve Ross says that everyone should start the deadlift with their shins an inch away from the barbell. When you drop down to the deadlift stance and grip the bar, bend your knees down until the shins make contact with the bar. Then, you can pull the slack out of the bar and lift it off the ground. Pro tip: tuck your chin and squeeze your chest up to generate extra force.
Don’t Rush the Process
It’s important to understand that a deadlift relies on timing and patience. You should prioritize a clean execution over the number of reps, so take your time to make each lift count. If your stance or technique is not yet perfect, don’t be afraid to repeat the process until it feels just right.
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