We love deadlifting almost as much as we love squatting. Actually depending on what phase of our training we are on, sometimes we love it even more than squatting.
Of all of the exercises, this is the one that we are able to move the most weight and there is definitely a big thrill in stacking multiple plates on either side of a barbell and being able to pick it up. We believe that of all of the exercises, this is also the lift with the most potential for strength gain and we hope that all of you babes out there will agree with us when we say that strength is empowering.
Because we are able to lift bigger weights with this movement than other exercises, it is absolutely crucial that our techniques is impeccable, because without proper technique, the risk of injury is high, so what we have for you is our technique pointers and our top deadlifting tips to help you train effectively and injury free.
BASE BODY BABES TOP TECHNIQUE POINTERS FOR A CONVENTIONAL DEADLIFT:
1. Grab the barbell with your hands positioned on the outside of your legs and pull the bar as close to your shins as possible, we like to touch ours (beware of some little bruises). This ensures that the weight is close to the center of gravity, which makes the weight easier to lift, as well as significantly reducing the risk of injury to the lower back.
2. Stand with your feet shoulder width apart, ensuing your feet are firmly on the floor and the weight is distributed evenly across the whole foot throughout the entire movement.
3. Pick up the bar, while keeping the bar as close to your body as possible, we like to basically drag the bar up and down the front of our legs throughout the entire movement.
4. Hold your body tight and imagine putting your shoulder blades back and down into your back pockets. Holding this tight position push the world away until you are standing in an upright position. Focus on keeping your chest up and maintain a neutral spine and perfect posture throughout the whole movement.
5. Still maintaining tightness, lower the weight back down by bending forward at the hips, move the bar back down the front of your legs until it touches the ground. The hips must be below the shoulders at all times. This ensures that you are using the muscles of the lower body and not just the muscles of the lower back.
6. Put the bar down on the ground and repeat the movement again.
BASE BODY BABES TOP TIP:
- We love to deadlift with our bare feet. This is the most stable way to perform this exercise. Most people use comfortable running shoes to train in, but running shoes are actually designed for running, not lifting heavy weights. The thicker and more padded the sole of the shoe, the more unstable you are when lifting. Some gyms don’t allow you to train with bare feet, so we recommend using flat sole shoes, with minimal thickness in the sole.
There are many Deadlift variations and we love to use them all. We have given you our top tips for a Conventional Deadlift today, but stay tuned for more. Let us know if you have any exercises you would like featured here on the blog.
Happy Deadlifting Babes!
F & D xx