Barbell Deadlift
Differentiation: Mechanics
This variation of a deadlift is unique. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution challenges each muscle in your body.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic bar.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Position the Olympic bar on the floor.
4) Load plates onto the Olympic Bar.
5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
6) Stand behind the bar with your feet hip-width apart - for stability.
7) Your legs should be straight without locking out your knees. It is very important that your legs do not move from this position during the exercise.
8) Bend down from the waist toward the bar.
9) Grasp the bar with your hands shoulder-width apart - and your palms facing your body.
10) Point your shoulders back and your chest out...
11) ...with your head upright
12) ...and arms fully extended in front.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you power upward slowly
3) ...until you are standing upright, keeping the bar close to your legs.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Bend at the hips, while rotating your glutes back and lowering the bar to starting position,
7) ...keeping the bar close to your body.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
During the hinge movement, your shoulders stay back, your chest should stay pressed out and your back does not round. Rounding one's back is the cardinal sin of deadlifts. Serious injuries can occur from missing this important step.
Your weight should be on your heels and hips.
Keep the bar close to your body as you pull up.
Keep your head up and your face forward as you lift.
Keep your arms straight.
Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.
To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Heavy Leather weight lifting straps | $18.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Tip
Practice makes perfect! Deadlifts are one of the hardest exercises to learn, do not get discouraged and keep at it. After extending the barbell down to the bottom of the movement, you should feel a stretch in the back of your legs. This is your hamstring muscles, they are the dominant muscles used in this exercise.