Here is all about how to deadlift with proper form. There are 3 common mistakes I see women make when it comes to deadlifting. I recorded these form breakdowns and exactly how to correct them in the video below. I also added in a few fun things from my day for a little vlog action too.
What is a deadlift? The deadlift is a staple movement in weight training in which a barbell is moved from ground up to hip height and then back down. This compound exercise primarily targets the back, hamstrings and glutes and recruits a ton of core engagement.
I find the deadlift to be one of the best overall exercises for sculpting a fit body. I used to “go lighter” with deadlifts or do a lot of variations with lighter weight; ever since I challenged myself with strength, I saw one of the bigger transformations in my lower body.
I stress the importance of form quite heavily for two reasons:
1) the more obvious reason is for injury prevention. Especially when we begin using heavier weight, proper form is increasingly important to reduce the risk of injury
2) using correct form ensures the workload is being placed in the right areas to engage the targeted muscles. This allows us to see results in the places we are working on.
HOW TO DEADLIFT: FORM CORRECTION VIDEO
I recorded a video below to demonstrate the mistakes and how to correct them. I’ll also write them out below for a quick summary. If you’re not interested in the vlog content, you can skip to 2:38 in the video to jump directly to the 3 deadlift mistakes corrected.
Watch Video HERE
1. ARCHED/CURVED BACKMISTAKE: a loose core leads to a back that is arched or rounded during the deadlift
CORRECTION: the goal is to keep the back straight through the entire movement. To do this we must engage the core. Before even touching the bar, I squeeze my midsection (it’s silly but imagine anticipating a punch in the gut – that’s an engaged core!)
2. STRAIGHT BAR PATH
MISTAKE: bar out in front of the body which leads to moving the barbell in a zig-zag motion or at varying distances from the body
CORRECTION: the goal is the move the barbell straight up and straight down in a deadlift. That is what is known as the “bar path” or the path in which the bar travels from start to finish. By focusing on keeping the barbell as close to the body as possible (within reason and with some slight variation), we can keep a straight bar path and proper deadlift form.
3. SQUAT VS HINGE START
MISTAKE: setting up in a deadlift position that resembles a squat
CORRECTION: the goal is to begin a deadlift in a deadlift stance not a squat stance. We all know what a squat stance is; the difference in a deadlift comes from a hinge in the hips. Hinge at the hips with a slight bend in the knee to begin the movement instead of sitting down into a squat.
If there are any other exercises you’d like to see form corrections for, comment that below!