Monday, June 16, 2008

How to lower the bar from a deadlift

I don't deadlift much any more, but this is a superb article:

How to Lower The Bar Correctly on Deadlifts


How to Lower The Bar Correctly on Deadlifts. Move your hips first on the way down, not your knees. Push your hips back as far as you can. Flex your knees once the bar reaches knee level to bring the bar back to the floor.

  • Keep Your Chest Up. If your upper-back is straight, rounding your lower back gets harder. Chest up, shoulder-blades back & down.
  • Head up. Looking at the ceiling will hurt your neck. Looking down rounds your back. Keep your neck inline with your spine. Don’t look at your feet.
  • Bend Your Hips First. Lower the weight by bending your hips first, not your knees. Use the same technique as when you Squat down.
  • Push Your Hips Back. Think of sitting on a toilet. Push your hips back as far as you can. Flex your knees once the bar reaches knee level.
  • Check the video below. Hips go back first on the way down. Knees flex once the bar reaches knee level. The bar doesn’t hit the knees. The pull starts with the bar against shins and shoulder- blades above the bar.

2 comments:

Erik said...

Good video. Why are you not deadlifting anymore ... ?

Chris said...

I'm not deadlifting for a few reasons. I'm not really training in a proper gym very often now amd don't have access ot a hevy barbell so I'm stuck with dumbbells, kettlebells and calisthenics.

My focus is more on conditioning and general fitness / GPP so heavy deadlifts aren't necessary.

I also hurt my back a few years ago and am pretty careful with exercise choices and form now.

I occasionally do one leg deadlifts which can be done with lighter weights and work the glutes and hams hard plus really hit the balance.