Want to learn how to deadlift with proper form?
Before we get into it, please let us please mention that there are numerous ways to exercise - we are by no means saying this is the only way to do deadlifts, but we are trying to teach you the importance of what hip hinging is and how to perform deadlifts safely.
When deadlifting, you can do bent leg or straight leg deadlifts. You can do bilateral or unilateral variations. You can use barbells, kettlebells, dumbbells, bands, bodyweight… the options are endless.
For the purpose of this post, we will be going over the conventional bent leg deadlift.
HOW TO:
Position yourself directly above your chosen weight.
Take a deep breath in, and brace your core.
Inhale as you squat down to prepare for lifting the weight up. Exhale as you stand up.
Take a deep breath in at the top, bracing your core. Hinge* your hips backwards before slowly lowering weight back down (with bent knees) to the floor. * When hinging, imagine pushing your hips back, using your bum cheeks to close a door behind you. Continuously draw your shoulders back and down as your lower the weight down, keeping the rest of your posterior chain engaged throughout the movement.
Repeat for the designated number of sets and repetitions.
Our top 3 deadlift variations:
Kettlebell sumo deadlift
Barbell Romanian deadlift (RDL)
Single leg assisted RDL