The Do's and Don'ts of Deadlifting
Nightwatch discovered that we have a lot of powerhouses among our fans. Maybe because we team up very well. Our 100% plant based extreme energy drink for focus and power is an ideal supporter for intensive and long training. A round through the gym brought us to a recurring question. A very popular exercise is the dead lift. You don't need a lot of space for it, but it does train many important muscles at once: thighs, calves, buttocks and lower back. But how do you execute it the right way? Here it comes!
Survive the deadlift alive and kicking
Deadlift is a part of powerlifting. It's less dangerous than it sounds, but you have to do it right to avoid serious injuries. The "dead" in the name deadlift comes from the fact that your weight is pulling ‘dead off the floor. Not like, for example, the bench press where you lower it before you press it up. Ready? Here are the steps.
1. Put on a belt.
To start with, we advise you to use a power belt and lifting straps when deadlifting. This supports and prevents injuries.
2. Starting position
Stand in front of your barbell and place your feet hip-width apart. Make sure you are standing firm and bend your knees until your thighs are parallel to the floor. A common mistake is that the lower back is convex or concave. A straight back is an important aspect to prevent injuries. In addition, your head should be in line with your back, so when you are down you look at the ground a few meters in front of you and when you are up and standing up, you look straight ahead.
3. Grab the barbell
Grab the barbell with both hands. Position your hands slightly wider than your shoulders. You can choose the overhand grip or the mixed grip. In the overhand grip, you have both palms facing you to build up as much power as possible. With the mixed grip you have one palm facing you and the other palm away from you underhand. This allows you to lift extra heavy weights because the barbell does not slip out of your hands quickly. Make sure you are well warmed up and build up slowly to avoid injuries with the mixed grip.
4. Start lifting
When you start lifting, you push your legs into the ground, as it were, so that the rest of your body goes up automatically. Your arms remain straight during this exercise. Bent elbows can only lead to less strength and more injuries. When the barbell is near your knees, push forward with your hips to lift the weight for the last stretch. Be careful not to stretch your legs too early. When you do that, the power only comes from your back, increasing the chance of a back injury.
5. Ending position and rounding
Your exercise ends upright and you stretch your torso and legs. Be careful not to overextend your knees. Do not pull the barbell with your shoulders up, do not bounce the barbell, but just keep the barbell still when you are on top. Hold this for one or two seconds. Then go back down in a controlled manner. Do not do this too slowly, this puts unnecessary pressure on your lower back and increases the chance of an injury. In fact, you do the same as the way up, but exactly the other way around. So first lower your upper body and when the bar is approximately at your knees, you lower your legs. Do not drop the dumbbell on the floor, but put it down calmly.
That’s how it properly works! Happy lifting!
