Ground lift

The deadlift is a powerful exercise that trains the entire back of the body , including the back , glutes , hamstrings and lower back . This is one of the most basic and effective strength exercises available, both for building muscle mass and increasing strength in the body.

Correct Technique for Deadlifts

To deadlift correctly and reduce the risk of injury, it is important to follow these steps carefully:

1. Starting position : Place your feet shoulder width apart with the bar close to the rails. Keep your back straight and your chest up. Grasp the bar with your hands just outside your knees.
2. Grip : Use an overhand grip or a mixed grip (one hand above and one hand below) for better control.
3. Lifting movement : Push through your heels, keeping your chest up and pulling the bar along your calves. The back should be neutral throughout the movement, and the hips should move up at the same time as the shoulders.
4. Top Position : When standing upright, pull your shoulders back and tighten your core. Avoid leaning too far back.
5. Breathing technique : Breathe in deeply before starting the lift, and breathe out when you are in the top position.

Common Mistakes in Deadlifts

Many people make technical mistakes in deadlifts that can increase the risk of injury. Here are some of the most common:

• Rounding of the back : A common mistake is to allow the lower back to round when you lift. This puts a lot of pressure on the spine and increases the risk of injury. Always keep your back straight and your core engaged.
• Push the hips too early : Do not push the hips too early, as this can cause the back to take more strain. The hips and shoulders should move up at the same time.
• "Bouncing" the bar : Letting the bar bounce to the floor between reps can make technique sloppy. Lower the weight in a controlled manner and start each repetition from a dead stop.

Modifications and Variations

There are several ways to modify and vary the deadlift, so you can adapt the exercise to your level and goals:

• Sumo deadlift : A wider foot position and narrower grip that places more focus on the inner thighs and glutes .
• Romanian deadlift : Here you focus on training your hamstrings and seat more by keeping your legs almost straight and lowering the bar in a controlled manner.
• Hex-bar deadlift : Use a hex-bar (trap-bar) for a more knee-friendly version that puts less strain on the lower back.

Video 1: How to Perform Deadlifts

Video 2: Deadlift Variations

Repetitions and Sets

For strength training, it is recommended to do 3 sets of 5-8 repetitions. If you are a beginner, start with lighter weights and focus on technique. Advanced lifters can try 4-5 sets of heavier weights and fewer repetitions to increase maximal strength.