The Basics, Part II: The Deadlift

Yesterday, we covered the basics of the Front Squat. In Part II today, we're going to continue with the conventional deadlift. Just as for the squat, there are several variations of this exercise, but mastering this will be the first order of business for you. 

If you divide your body along the front (aka coronal) plane, you can essentially group muscles that work anteriorly (in the front) or posteriorly (in the back). The front squat, despite being an exercise that's meant to target the quadriceps anteriorly, also activates the spinal erectors posteriorly. Another reason why it's such a great pick. 

But to keep things simple, let the front squat act as our anterior exercise, while the deadlift serves as our posterior exercise.

Benefits of the Conventional Deadlift

• a compound exercise like the front squat
• activates the posterior chain of muscles (hamstrings, glutes, and spinal erectors)
• because of the location of the weight being movied, the subsequent stress on the spine to maintain a neutral position forces the 'core' to work..very hard
• develops joint coordination and overall strength
• excellent for 'toning' the low back, glutes, and hamstrings

Performing the Deadlift

• begin with a narrow stance - toes pointed forwards
• hold the bar using a pronated grip with elbows locked out throughout the motion
• at no point should you try and shrug the bar up - this is not an exercise for your shoulders
• keep the chest high (inflate the lungs) and tummy sucked in
• lower the bar along your legs (never break contact with your skin) and keep the weight in your heels throughout
• once the bar has been lowered to the knees, bend the knees and continue lowering till the weight plates touch the group lightly
• reverse the motion by thrusting the hips 'through' and forward
• squeeze the glutes at the top and try to get your head to touch the ceiling

This video is a pretty good example of a good conventional deadlift except for one thing - the position of the head. Remember, keeping your spine neutral is important when lifting any sort of weight - so the correct position of the head would be a neutral position with the chin down and eyes facing the floor. A lot of people employ this head position whether consciously, or just because of habit - but it just increases the risk of straining a muscle. 

Now get to it!