Deadlifts are one of those moves that look easy at first glance, but are actually incredibly difficult to do correctly. Without the proper form and technique, you run the risk of injuring your lower back. To settle how to do deadlifts [2] the right way, online trainer Kelsey Wells [3] took to Instagram to show three variations of this booty-boosting exercise [4]: traditional, straight-leg, and sumo. But in her caption, she provided a thorough explanation on how "deadlift like a boss" with a barbell.
- Step one: "Holding a barbell with both hands with a pronated grip (palms facing towards your body) in front of your legs, plant both feet on the floor hip-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position."
- Step two: "Inhale. Bending from the hips only, allow the barbell to run along the length of your thighs. Once the bar reaches your knees, bend your knees and allow the bar to run halfway down the length of your shins. Ensure that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (back of your legs).
- Step three: "As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the barbell remain in contact with your legs."
Kelsey also included some awesome form tips for injury prevention that all levels can benefit from:
- "Always keep neck in neutral spine, do NOT look up straight forward throughout the movement (bad neck position)."
- "Keep weight in HEELS, you should not be tipping over or feeling pressure in your toes."
- "When driving up, your hips and knees should straighten simultaneously. Do NOT straighten your legs first then lift your chest up.
- "CORE ENGAGED!!! Keep a strong core and STRAIGHT BACK throughout the movement. NO arching lower back or hunching over."
- "Bar should drag along your body."