Doing dead-lifts properly is crucial in order to prevent serious injuries to your back, arms, and shoulders. Dead-lifts are definitive exercise that can work to strengthen your core and add bulk to your upper body. The big problem with dead-lifts is that many people risk serious injury by improper form and potentially dropping the bar too early. While it’s good to have a spotter for form in the early stages or at least a mirror, once you start to get the right form for your body dead-lifts can get much easier.
The Proper Form:
The proper form for dead-lift starts with the way directly on the floor. Place your hands on the bar and be sure to set up a comfortable weight. Don’t try to do too much too fast as this can always lead to injury and you will definitely want to wear a weight belt.
Start with your feet roughly shoulder width apart and lock your hands around the bar pulling upwards from the floor with your legs bending at the knees until you have locked your hips and knees completely. The goal is to keep your lower back in a neutral position without locking it in the process. Lower the bar back to the floor and then take a break between reps to let your muscles recover.
During a dead-lift you should never around your lower spine as this can cause some of the most serious dead-lifts injuries. With a rounding of your lower spine you can squeeze together all of your spinal discs and potentially cause issues like hernia and serious back pain. Not only does keeping a neutral back position and lifting with your legs provide you with a much easier way to lift but it can prevent injury.
Always wear a lift back belt when doing dead-lifts and try not to overdo it. Give yourself adequate to rest in between sets to let your muscles rest. If you find yourself straining too hard this can be a sign that you’re not using the correct form or that simply lower your weight load.