Deadlifts are one of those exercises that you really need to work on the form to get the benefits of the exercise. It might look simple from the outside, but it’s actually really hard to perfect. The exercise is one of the best for the hamstrings and glutes and it’s done with the back and hips. Getting it right takes some work but it can be done. Here are some tips to get the most out of a deadlift.
The start position has to be correct; the bar should be even with the middle of your feet. Keep it close to your shins so you don’t strain your lower back to lift. Your back should be straight and your shoulder blades should be squeezed together.
Bend at your hips, making sure they are below your shoulders and above the knees. Engage your back and core by bracing and reach down to grab the bar with your hands outside your shins. Your grip can be both hands facing the shins or one hand facing away from you.
Lean back on your heels and keep your neck in line with your back. Pull the bar upwards keeping it in contact with your shins and bring up your hips and shoulders one after another.
Once you are up squeeze your abs, lats, and glutes and lower the bar back to the floor using the same form you lifted it with. Repeat 6 times.