If you’ve ever had a fit of rage where you would rip a person’s head off and shit down the hole if you only had the strength, then the deadlift is for you. If you can lift 400 lbs up off the floor, you can rip some one’s arm off and beat them with it.
This lift will turn you into a true power house. It is considered a whole-body exercise because it stresses every muscle. And you will feel it. This is probably the most dangerous exercise too. You can imagine how doing this improperly might mess up your back or knees, but it can also tear your shoulders, biceps, and chest. Hernia? Yes!
Again, don’t be a pussy. Be a Beast and do the damn exercise. This is the king maker. Nobody fucks with this exercise, except serious weight lifters. Start with low weight, focus on proper form, and slowly increase, and you will have nothing to worry about.
With the bar on the floor, and no weight, step up to the bar. Feet at shoulder width. Bend over at the waist, with knees at about a 45 degree angle, and grab the bar.
Most people choose an over/under grip. One hand palm down, one hand palm up. This can help keep the weight balanced throughout the lift. You can go full over or even full under. Whatever is comfortable. Powerlifters often do all.
Shoulders pinched back, chest up, pull the weight up, as if you wanted to go all the way up to your chest, without moving your arms or shoulders. Drag the weight up your shins and thighs. About the last 50℅ of the lift focus on driving your hips forward. Never allow your back to round. If you can’t do the weight without rounding your back, drop the weight lower and retrain yourself to do it right. Never sacrifice form for weight.
Repeat 10-20 times to get warmed up. Just like the squat, find increments to increase at for additional warm up sets, until you reach your working weight. So if you’re doing 405, you would warm up with 135, 225, and 315.
As you learn this exercise, I want you to focus on finding the sweet spot at the beginning of the lift. You want to bend you knees enough to keep your lower back from going above the parallel plane, but not so low that you’re squatting the weight up either. The sweet spot activates your power train (hams, glutes, hips), while still hitting everything else. This is important because your power train can take the stress. Failing to get the sweet spot can lead to lower back injury later.