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[How-To] The Deadlift

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

May 11 4 minutes read

Welcome to the next installment of our "How-To Series" where we take you step-by-step through some of the most popular exercises on the planet!

Today we're going to take you through everything you need to know about one of our favorite strength exercises -- The Deadlift!

Now before we get into how to deadlift, it's time to clear the air.

See, the deadlift has gotten a really bad wrap over the years.

This bad wrap is mainly due to the risk of injury involved with the deadlift, especially at the low-back.

What is important to understand though is that not all deadlift exercises are the same. (We will get into this more below.)

As with all exercises, when done incorrectly, and/or when the wrong version of the exercise is completed by the individual, or if the weight is too high, etc. injuries can certainly happen. 

Bad form + too heavy of weights + wrong version of the deadlift + fatigue = a recipe for injury.

What is also important to understand is that when done correctly and safely, the deadlift is one of the best exercises you can do.

The problem is that most people only associate the deadlift with the barbell deadlift and start learning the deadlift exercise with that version. 

This version is by far the most challenging deadlift to perform correctly and safely.

Because the bar is so low and out in front of your body, it requires great technique and mobility at your ankles, hips, and shoulders to safely get into the right position to protect your back and use your legs.

Most of us do not have this mobility.

We end up compensating and lifting the bar up with our back instead of driving the floor away with our legs.

This is why we do not deadlift our members with the barbell. 

It can be like playing with fire and for us the risk-reward just isn't there.

Instead, we slow things down and take our members through a step-by-step process of learning the proper deadlift technique.

We start with no weight, and then introduce light weights with beginner and intermediate versions of the deadlift that we will take you through today.

This allows our members to still reap the tremendous benefits of deadlifting, like:

  • Building lower-body strength
  • Improving ease of day-to-day activities (picking things off the floor)
  • Injury prevention (learning to keep spine in safe position)
  • Building upper-back and grip strength
  • Strengthening the very important stabilizing muscles of your knee (glutes and hamstrings)
  • Improving core strength
  • Burning fat
  • Building muscle and shaping your legs and butt

...all while reducing the risk of injury associated with traditional barbell deadlifts.

Like the squat, the deadlift is extremely versatile and one the BEST today body exercises you can do! 

Add weight to your deadlift and improve your lower-body strength and shape. 

Add reps to your deadlift and decrease rest periods to improve your endurance, burn calories, and shred fat. 

Challenge yourself with a variety of deadlift tools like kettlebells, dumbbells, and bands.

The variety of types of deadlifts you can do is endless. This is great for keeping your workouts fun and breaking through plateaus. 

Today, we're going to cover everything you need to know about how to perfect the deadlift and make it work for you regardless of your fitness level. 

Let's get into it!

Step 1| Master the Foundational Hinge

Step 2| Master the Kettlebell (KB) Chest Supported Hinge

Step 3| Master the Kettlebell (KB) Sumo Deadlift

Step 4| Master the Trap Bar Deadlift

Step 5| Master the Elevated Barbell Deadlift

Ready to get started at DSC?

Schedule your first trial class! It's on us!

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