How To Keep Your Arms Straight In A Deadlift

Keeping your arms straight when doing a deadlift cuts down on the risk of injury, particularly to the biceps tendon. When performed properly, the deadlift will strengthen your lower back, legs, hips and upper back. If you fail to use proper form, you may end up with a painful reminder of why it is important to keep your arms straight in a deadlift. The deadlift is the last test of strength in a powerlifting meet, and powerlifters avoid injury by using good technique.

Step 1

Stand with your feet shoulder-width apart and your arms just outside your legs. Reach down and grip the bar with your hands slightly wider than your shoulders. Grip the bar solidly; do not allow it to roll, which will cause a change in your starting position.

Step 2

Lower yourself by bending your knees and hips. Assume a sitting position with your hips back until your shoulders are in line with the bar. Use the weight of the bar to maintain your position.

Step 3

Straighten your arms. Ensure that they remain straight by flexing your triceps--the muscles at the back of your arm--and squeeze them hard to keep your elbows straight. Lift the bar up from the ground smoothly. Never jerk the bar from the ground; this increases the risk of your elbows bending.

Step 4

Pull the bar up by pushing your hips forward, and raise it until you are standing completely erect. Do not rock your body to help pull the bar up. If you start to lean forward when you should be standing upright, set the bar down. Trying to force the bar back into position can cause the bar to bounce up and down, which may result in your elbows bending.

Step 5

Lower the bar along the same path you picked it up. Do not just drop the bar or slide it down your legs; lower it while keeping the weight under control.

Tips and Warnings

You can wrap your elbows lightly with an elastic bandage to remind yourself to keep the elbows straight. Do not wrap tightly. Remember to consult a health care professional before beginning any exercise program.
Never round your back when lifting.