The deadlift is a powerlifting movement that works grip strength and primarily the muscles of the lower back, gluteus maximus and hamstrings. When executed correctly, your lower back will have a slight arch in the first stages of the lift. This is normal and acceptable. What you want to avoid, however, is rounding your lower back, which is the opposite of arching. Rounding occurs when you reach too far forward; this position puts extreme stress on your lower spine and the surrounding musculature.
Using weightlifting shoes that have a slightly elevated heel and hard soles is preferred to cushioned running or fitness shoes. The advantage of a lifting shoe is that the elevated heel increases ankle mobility and the hard sole transfers more energy from the lifter to the floor. With adequate ankle mobility, you can start the deadlift in a more stable position with a flatter back, rather than rounding your back to gain the extra distance to reach the barbell from a standing position.
Your starting position sets up the proper position for the entire lift without rounding your back. Stand with the barbell over the top of the middle of your feet. The bar should be touching your shins and your feet should be approximately shoulder-width apart. Do not bend forward at the waist to grasp the barbell with your hands but rather think of dropping your hips while keeping your chest lifted up and facing the opposite wall. If your chest faces the floor, you are rounding your back.
Upper Back and Head Position
Before you lift the weight off the ground, roll your shoulders back as if you were attempting to hold a glass of water on your back between your shoulder blades. This will tighten the upper back musculature to help stabilize your back as well as prevent your shoulders from rounding, which will contribute to rounding your lower back. Likewise, where your head goes, your body follows. Keep your head in alignment with your shoulders by keeping your gaze on the wall in front of you. You may also slightly elevate your chin by staring at a high spot on the opposing wall.
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As you begin to pull the bar off the floor, it should stay against your shins, thighs and hips on the way up to the standing position. This will keep the bar close to your center of gravity and prevent you from bending forward at the waist and rounding your back.
Attempting to lift too heavy of a load will lead you to use poor technique and round your back when trying to move the barbell off of the floor. As a novice deadlifter, focus on technique first and load second. Keep your rep ranges between five and 12 during your first few months of deadlifting and do not attempt a maximum lift until you are confident your form is correct.
- Youtube.com: Mark Rippetoe: Intro to the Deadlift
- The Westside Barbell Book of Methods; Louie Simmons
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