Deadlifts are one of the most basic yet powerful lifts to perform–and a standard in every gym, especially your CrossFit box. They are introduced to athletes at a very young age because they work to develop multiple muscles at the same time. Outside of it helping to build core strength and improved balance, the Deadlift works your hamstrings, quads, glutes, back and forearms. The technique for a deadlift is quite simple and straightforward, however, form is key. Listen to your Coach and review these basic steps until they become second nature:
First. With the weight on the floor, and your feet hip-width apart, roll the bar close to you so it is over mid-foot.
Second. Bend your knees until the bar hits your shins. Your hips should be above parallel. This is where you should feel the stretch in your hamstrings.
Third. With your arms straight and outside of your legs, grab the bar. Lift your chest so your back is straight and your head is neutral. Do not look up!
Fourth. With the bar against your legs, push through your heels and pull with your arms and back, keeping it straight. If your back is arching, pick your chest up and pull your shoulders back.
Fifth. A completed deadlift ends with your hips and legs locked out. Do not shrug your shoulders or lean back. As you lower your weight, push your hips back first then bend your knees.
Deadlifts are a highly functional movement that most will put to use in real life situations. Think about every time you bend down to pick up something heavy like a bag of soil or pet food. Take note if you bend at the waist or at your knees. You should always lift with your legs, not with your back. Plus, the Deadlift is known to produce high levels of endorphins, so you will leave your workout feeling strong, confident and happy! Who doesn’t want that?