The Guide To The Perfect Deadlift
Now, who hasn’t had a moment when they wished they could lift heavy weights with ease and perform a perfect deadlift like a pro? After all, being able to lift weights proves you have the muscle, core strength and absolute control. Experts make it all look so easy and it’s tempting to jump in and have a go. But there’s more to the perfect deadlift than getting that weight up without bursting a seam in shorts. Finding the right type of deadlift for you is all about lifting the appropriate weight according to your stamina with the correct posture and without hurting yourself, so here are a few tips for achieving a deadlift that’s perfect in every way.
Correct Selection Of Deadlift
Choosing the correct deadlift variation makes your workout more beneficial and less risky. Different variations can be:
The trap bar is used at the beginner level of the deadlift. It does not exert much weight on the spine and allows full range movement to make it an ideal choice for novices. Unlike higher-level weights, trap bar can be lifted conveniently by people with hip and ankle mobility issues.
Sumo is another variation of the deadlift and falls under an intermediate level of weight balancing. This is ideal for trainees who have developed enough stamina to perform on squat racks and adjustable workout benches as well as performing short arm and long torsos effortlessly. For sumo, you have to open your feet wider than your shoulder width and then move up and down carrying the weight. It will increase your mobility and flexibility.
Modified conventional is just like the standard deadlift but with a slight variation. In this workout, the weight bars are placed on elevated mats or on rack bars for convenience. This is also suitable for people with an intermediate level of stamina.
The conventional deadlift is the most advanced version of the deadlift and is only for experts. To perform this, you need to be a pro weightlifter and have sufficient experience of the modified conventional deadlift. This kind of weight lifting requires perfect mobility of every joint and a strong spine as it exerts a lot of pressure while lifting the weight.
Placement Of Weight Bar
Placement of weight bar on the perfect spot on the floor is crucial for the effective deadlift. It must be placed so it exerts the least pressure on your spine and gives you perfect starting posture. Don’t forget to wear proper weightlifting shoes.
Ideally, the bar must be placed so that you don’t need to lean forward to pick it up. It should be just beneath your shoulders. But at the same time, it should not be too close to your body as this won’t allow ample space for your knees to bend and pick up the bar effortlessly.
For deciding the perfect placement of bar simply slide your feet under it. The bar should reach the middle of your feet for perfect placement.
Hip And Shoulder Movement
The best tip for effective deadlift is to make hip and shoulder movements harmonious. Neither should proceed the other but move simultaneously. Lifting weights this way strengthens your core and keeps your posture correct.
It’s been the practice of all expert weight lifters to keep their shoulders above the bar while keeping the bar above the middle of the feet, the center of gravity of the body. This way you pull the weight in a vertical line, opposite the gravity pull downwards. This starting position also rotates the energy in a trio and enables you to lift weights more efficiently. The energy that is generated by the legs is transferred to the back and from there to the bar via your shoulders.
While lifting the weight with your shoulders just above the midfoot, there are chances of injury to your knees and shins. As when you bend knees for lifting weights, your knees are in between your shoulders and feet and if the weight is not pulled carefully it will make contact with your knees.
One way to lift the weight without hurting your knees is to lift it in a slight circular motion instead of straight but this way of weight lifting is not practical. The solution is to keep the bar a little farther away so that you will have to lean forward to pick it up. Although this will protect your knees it will exert additional pressure on your shoulders and back.
The most effective way of lifting the weight in the vertical line just opposite the line of gravity without injury to the knees is to place your feet so that your toes are pointing outwards at 15-degree angle and push your knees in the same direction while moving up and down. This way your knees will get out of the way of the line of pull and it will also increase muscular movements. Wearing knee sleeves could provide additional support.
Finish Deadlift In An Upright Position
For perfect deadlift always finish your deadlift in an upright position as it strengthens the glutes and hip muscles. Squeeze your glutes while moving up and don’t let your hips hanging out instead thrust them inside. This way you will be able to finish deadlift in an upright position. Make sure you use equipment like weightlifting belt and weightlifting gloves for extra protection.
Focus On Breathing
Controlled breathing is a key feature of any workout. It can make or break up your weightlifting game. For a deadlift inhale before lifting the weight then hold your breath as you lift. Continue holding your breath until you have slowly put down the weight and are back in an upright position and then slowly exhale. This pattern of breathing will strengthen your lower back while lifting the weight and creates a natural belt around your back that supports your back and increases its safety.
If you are determined to impress with the perfect deadlift, you have to work it and hard. It’s the details that matter here. Besides warming up properly for weightlifting, it’s important where you place the bar or your feet and when to breath in and when to exhale. Master these at the trap bar with your knees still in tact and you too have a chance to prove you’ve got what it takes to even to take on the challenges of the conventional deadlift. It’s always got to have something to aim for and thankfully, there are variations of the perfect deadlift that can help you get safely there without mishap, knees, short seams or otherwise.