A deadlift is a basic compound movement for building strength and muscle. By engaging all of the major muscle groups in the legs, hips, and back, the deadlift can help you develop a well-rounded physique. When performed correctly, it is also a safe exercise that can help to reduce the risk of injury.
The deadlift is a brilliant exercise for developing overall strength and power when performed correctly. It can also help to improve your posture and reduce lower back pain. However, because the deadlift places a significant amount of stress on the body, it is important to learn the proper technique before incorporating this exercise into your workout routine.
Deadlifting With an Open Barbell
An open barbell, also known as a free barbell, is a weightlifting gym gear with straight or slightly curved handles attached to the two ends of a metal bar.
An open barbell allows you to lift barbells with fixed weights. It is open on both ends, so you can add or remove weights as desired. This type of barbell is typically used in powerlifting and weightlifting exercises.
When deadlifting with an open barbell, it’s important to remember to keep your hands close together on the bar so that it doesn’t slip out of your hands. You’ll also want to make sure that you’re using weightlifting straps to secure the weights if necessary, especially if you’re using heavier weights.
What is the Safest and Proper Way to Deadlift
The deadlift gets its name from the fact that it is often used to lift heavy objects that are lying on the ground, i.e., “dead weight.” The exercise can also be performed with weights that are not touching the ground, such as when using a hex bar. When performed correctly, the deadlift is a safe and effective exercise that can help to build strength, power, and muscle mass.
In order to learn the safest approach to do a deadlift, one must practice it with the appropriate form. The safest and most effective way to deadlift is shown in the following steps.
Step 1: Set Up
This is how you should setup.
Load a barbell with a 45-pound plate on each side (this ensures the bar is the right height off the floor, but you can add extra weight as required).
Walk up to the bar, place your feet with your heels approximately six inches apart and your toes pointing slightly out. Move the bar away from your shins for about just an inch.
Bend over and hold the bar with a double overhand grip (both palms facing down) right outside your shins. Take a big inhale of air into your belly (as opposed to your chest), bracing your abs as if you were going to be pounded in the stomach.
Flatten your back by pushing your hips up, wedging yourself into what’s effectively a “half-squat” posture. Pull your shoulder blades “back and down” and drive your upper arms toward your sides.
You should feel considerable tension in your hamstrings and hips as you get into this posture. This is desired because as soon as your hips raise, your shoulders will be able to follow, and the weight will quickly start rising off the floor
Step 2: Elevate
Pull the bar straight up by squeezing it as hard as you can. To help you pull, imagine pulling your torso up and slightly backwards onto your heels with a lot of effort. As you push into your heels, keep your elbows tucked in and your lower back slightly arched.
Your shoulders and hips should both lift at the same time. Don’t use your back like a lever to raise your shoulders after lifting your hips.
Keep the bar as vertically straight as possible since any deviations will slow you down and make it more difficult to maintain proper form. There should be no noticeable movement of the bar in either direction.
Push your hips into the bar as soon as the bar slides over your knees. You’ll notice your hamstrings and hips working hard as it moves up your thighs. Your chest should be raised up, and your shoulders lowered at the peak. Avoid hunching your back or shrugging off the weight.
Step 3: Descend
Reverse the action to return the bar to its initial position on the floor while maintaining your back flat and your core firm. In many ways, this is a reversal of your progress.
Keep your hips back and allow the bar to glide down the thighs until the bar clears your knees, then drop it to the floor.
The bar should not be lowered gradually or gently. One to two seconds should be plenty for the full drop. Start your next exercise after taking a few seconds to bring yourself into the ideal starting posture.
Best Tips for Deadlifts
When performed correctly, the deadlift is an incredibly effective exercise for building strength and power. However, improper form can not only reduce the effectiveness of the exercise but can also lead to injuries.
Here are our top tips to help you deadlift with proper technique:
Crush Oranges In Your Armpits
Imagine an orange tucked beneath both of your armpits and that you’re attempting to extract the juice from both of them simultaneously.
This will allow you to lift heavier weight and keep your technique constant from one repetition to the next, be sure your shoulders are in the proper starting position.
Prevent your upper back from sagging (which reduces the likelihood of your lower-back rounding). To help you lift more weight, bring your complete body into the appropriate posture before pulling.
Push Back Your Butt
Pushing your butt out and back behind you is a good idea once you’ve positioned your feet correctly and gripped the bar.
This way, your back will be less prone to injury, and you’ll be better able to lift more weight when you flatten it. Each repetition should begin with your hips at the correct height, which will save you energy and therefore allow you to lift more weight.
Drag The Bar Up Your Legs
People often make the mistake of allowing the bar to wander a few inches in front of their shins during a deadlift, which wastes energy and increases the risk of rounding their back.
This difficulty can be solved by keeping the bar as near to the front of your legs as feasible. That’s why you’ll hear someone say, “draw the bar up to your legs.” Keep a straight back as it reduces the distance the bar must travel. Ensuring that you don’t move the bar farther than necessary helps you lift more weight.
To maximize your results, you may invest in DMoose’s high-quality steel open barbell that’s incredibly robust and perfect for professional lifters.
High-grade steel and black phosphoric sleeves give the bar its rugged look and make it a great choice. You won’t have to worry about ripping your fingers on this bar since it has a diamond-knurled surface.
Take a Break After Each Rep
Lifting heavier weight and doing more repetitions is possible only because the exercise is made simpler by bouncing the weight off of the floor at the bottom of the deadlift rather than halting and resetting completely.
By resetting after each rep, you improve your technique and get a greater understanding of your maximum lifting capacity.
Use The Valsalva Maneuver
Are you stuck with your weights and looking for ways to increase them while deadlifting? The Valsalva Maneuver technique is commonly used when deadlifting. When performed correctly, it can help you to deadlift more weight and improve your overall lifting performance.
The Valsalva Maneuver is a simple but effective technique that can help you get the most out of your workouts. The manoeuvre involves exhaling forcefully against a closed glottis, or opening at the back of the throat. This increases thoracic pr
The open barbell deadlift is a great exercise to improve your strength, power, and overall fitness. However, it’s important to use the correct form to avoid injuring yourself. We hope these tips will help you do the open barbell deadlift safely and with proper technique.
Remember, it’s always recommended to start with a lighter weight until you get the hang of it. And as always, if you have any questions or concerns, consult with a professional trainer.
Now go forth and lift!