Tutorial: Barbell Deadlift
WHAT
This barbell deadlift is widely considered to be a foundation exercise for building overall strength.
- Although there are many variations of the deadlift, using a barbell will help drill the technique and allow for progressive increases in weight.
- Experienced lifters will be comfortable using an Olympic bar and bumper plates; however, beginners can use fixed weight barbells until they feel confident with an Olympic bar.
HOW
- Stand behind the bar with feet hip to shoulder width apart. Feet should be close to the bar.
- From here, bend the knees slightly and push the hips back to bend down and grab the bar, keeping back straight. Once you have the bar, keep the back straight, engage the core, and drive the hips forwards and up, returning to standing. Keep the shoulder and core set through the movement.
- When you have a full hip extension, keep everything engaged as you slightly bend the knees and reverse the move to lower the bar (either back to the floor or a low hang position).
- Repeat for desired reps or time.
WHY
- The deadlift is widely known as an essential foundational lifting movement for functionally building strength and stability. For many years it remained as an elite movement only performed by strength/power athletes. Thanks to training methods such as Crossfit, it has become more accessible to all athletes.
- As well as being a great strength exercise, the deadlift is often underestimated as a useful shoulder stability exercise. The efficiency of movement requires reflex stabilization in the shoulder joint – effectively teaching the shoulder to become more stable ‘automatically’ during lifting.
- As the technique, flexibility and balance improve, explore different variations that will provide functional diversity, including dumbbell/kettlebell/core bag deadlifts, as well as cable machine deadlifts.
