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DeadliftThe Deadlift is a compound movement which targets the lower back area, Gluteus, hamstrings and gastrocnemius. The Deadlift movement is a concentric movement, lifting the bar from the floor to a standing position.
The Deadlift exercise should be completed in a gym environment with correct safety precautions used, such as reinforced floor area, Olympic lifting bars, Bumper plates and safety clips. An demonstration of correct Deadlift technique can be seen in the video on the left. Further technique information can be seen in the skill breakdown below, separating the movement into different phases. |
Start PositionEnsure the bar is placed on a flat surface with no objects obstructing the flight bar of the bar. The start position allows for correct technique set up, it is the first part of the movement, overcoming inertia.
Correct set up technique: - Bar positioned vertically over toes, close to shins - Feet positioned slightly wider than shoulder width apart, pointing forward - Hands positioned slightly wider than feet position - Overhand grip position, with thumbs tucked in behind the bar pressing between palm and bar - Knees bent, with hips positioned above knee height - Rotate shoulders to maintain neutral spine, straight flat back - Shoulders should be vertically positioned over the bar - Look forward and keep chin parallel to the ground. Once in the correct set up position, push through the floor and drive the bar upwards using your legs. |
Finish PositionThe finish position, marks the completion of the Deadlift movement, successfully lifting the bar from the floor to a standing position
In order to reach the finish position you should, - Keep your core muscle activated, whilst rotating the shoulder blades back, ensuring you keep a neutral spine position As the bar starts to move up off the floor and reaches knee level push hips forward whilst extending the knee joint to help stand up vertically. As the bar travels over the knee joint and hips are pushed forward torso should lean backwards simultaneously with hip movement to straighten the body up All the time keep core engaged and shoulders pulled backwards to protect the lower back When you reach the finish position return the bar to floor, with the reverse technique, bend from the knees, keep the core engaged shoulders back and lower the bar to the floor |