Keeping your back straight on the deadlift reduces the shearing force on your lower spine and puts you at less risk of injury. This requires a strong lower back and strong abdominals and obliques -- the muscles at the sides of your waist. You must control your breathing. Wearing a belt makes it easier to increase the pressure in your abdomen, which helps in keeping your torso erect. Consult a physician before beginning any exercise program.
Step 1
Tighten your belt but not so much that it restricts your breathing. Pull your belt tightly closed and ensure that it is properly latched. If you are using an extremely stiff powerlifting belt, you may need someone to help you with this.
Step 2
Bend down and grip the barbell while standing with your feet shoulder-width apart. Hold the barbell with your hands just outside of your legs. Grip the bar with an alternate grip, one hand palm-down, the other palm-up.
Step 3
Squat down but keep your arms straight. Sit back by pushing your hips to the rear and using the weight of the barbell to keep yourself in place. Bend at the knees and hips until your shoulders are behind the bar.
Step 4
Breathing in deeply, then let half of your breath out. Push your abdominals and your air out against the belt to create tension -- or intra-abdominal pressure. Hold your breath as you pull the barbell off of the ground.
Step 5
When pulling the barbell from the ground, push your head and shoulders back while straightening your legs, which keeps your shoulders behind the bar. When you hit the point where the bar starts to slow down, blow out the air you were holding. Push your hips forward at this point, tucking them under your shoulders, which will keep your spine in line.
Tips and Warnings
- Keeping your shoulders behind the bar at all times decreases the chances of your back rounding.
- Never bend your elbows when deadlifting; this puts a lot of strain on your biceps tendons.
Things You'll Need
- Barbell
- Lifting belt
References
- "Medicine and Science in Sports and Exercise"; A Three-dimensional Biomechanical Analysis of Sumo and Conventional Style Deadlifts; R.F. Escamilla, et al.; July 2000
- "Clinical Biomechanics"; Effects of Abdominal Belts on Intra-abdominal Pressure, Intra-muscular Pressure in the Erector Spinae Muscles and Myoelectrical Activities of Trunk Muscles; K. Miyamot, et al.; February 1999
