When deadlifting, you should get as much power from your legs as possible. This requires you to drive through the heel of your foot. Your weight cannot shift forward onto the balls of your feet -- you will lose power and risk leaning forward. Strong leg drive allows you to get your hips underneath your shoulders quicker and thereby reduce the strain on your back. Consult a health care practitioner before beginning any strength training program.
Step 1
Stand with your feet no wider apart than your shoulders. Place your shins against the bar. Bend down and grip the bar with your hands just outside your legs. Turn one hand palm-down, the other palm-up.
Step 2
Bend your knees and hips. Sit back with your hips until you feel your weight shift back onto your heels. Keep your arms straight.
Step 3
Arch your back, pushing your hips back more. Without jerking the weight off the floor, pull the weight smoothly up your legs. Never allow the weight to drift away from your body.
Step 4
Push your hips forward to maintain the bar position. If your hips come up first and you wind up leaning forward, the bar will drift away from your body. This causes your weight to shift onto your toes and increases the strain on your back.
Step 5
Push your shoulders back and hips forward to lock out the lift. Maintaining bar position remains critical on the way down. Do not just lean forward and drop the bar; slide it down your legs using the same method you lifted it with.
Tips and Warnings
- Wear flat-soled shoes. Shoes with an elevated heel will cause your weight to shift forward. Basketball or wrestling shoes work well for this. If you have trouble keeping your weight on your heels, curl your toes up against the top of your shoes throughout the lift.
- Never round your back when deadlifting.
Things You'll Need
- Barbell
References
- "The Westside Barbell Book of Methods"; Louie Simmons; 2008
- "Science and Practice of Strength Training, Second Edition"; Vladimir Zatsiorsky, et al.; 2009
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