Deadlifts are baller. To me, deadlifts demonstrate the incredible capabilities of the human body. As of March 2016, the world record deadlift was 1,025 lbs. That’s astounding for a lift that seems so simple. All you do is “pick up heavy, put it back down.”
Though the deadlift mainly uses your glutes and hamstrings, its benefits are more far-reaching. You learn to pick up heavy things with proper form. And when you realize you can lift your own body weight and then some, you’ll feel a surge of confidence. In short, deadlifts are the quickest way to feel like a boss in the gym.
If you’re a beginner, slowly add weight. As the weights get heavier, you do fewer reps. Your one-rep max is the most you can lift ONE TIME. This is often a PR, or personal record. When the bar starts to get too heavy, a switch grip can help you hold on.
Feet slightly wider than hip width.
Hands grip the bar outside your knees.
Pinch your shoulder blades together. (This protects your lower back from strain.)
Keep the bar close to your lower legs. Almost drag it up your shins.
Cues I use for the deadlift:
1. Tight core.
2. Take the slack out of your arms, sit back in your heels.
3. Drive up through your legs.
Accessory moves for deadlift day
Bird dogs – static holds or slowly alternating
Single-leg Romanian Deadlifts
Back squats, goblet squats, air squats
Jumping squats – weighted or not
Barbell hip thrusts