How to do a safe Deadlift

A deadlift (conventional deadlift) is a popular exercise that aims to strengthen your posterior chain muscle, including the erector spinae muscle, glutes, and hamstring. It is considered a really top list of important exercises to do, and it can be fun and rewarding, but when the weight you move starts increasing, it can lead to severe injuries if you are not using the right technique. Let’s then look into what we need to do to get a good deadlift by starting to analyse from bottom to top how the body should be placed.

Centre of mass and biomechanics in deadlift

To start with, let’s talk about the biomechanics and the centre of mass for a deadlift. When doing exercises, biomechanics plays a crucial role in safety and optimal exercise execution, and there is no exception for the deadlift. Furthermore, along with all exercises, the lifting and the descending part, the weight has to be in line with the centre of mass. These two components are strictly interconnected to the other one, which means if I don’t use the right biomechanics, I am not going to have the weight aligned with the centre of mass, or if the weight is not aligned with the centre of mass, I am not using my biomechanics at its full potential.

So, what’s the centre of mass in the deadlift?

The centre of mass in a deadlift is that imaginary line that runs right from the mid-portion of your feet up right in front of your shins, and as you lift the weight up, it passes right in front of your pelvis. That’s where the bar is going to end once you complete the lifting motion.

What happens if I don’t keep the bar along the centre of mass?

At any stage, during the lifting or the descending motion, if you move the bar further away from the centre of the mass line, there is a great danger of injury. This is because, as the weight travels away from the centre of mass, there is an increase in momentum, which means that your muscles and ligaments that are working hard to move the weight are suddenly placed under a greater load.

What are then the proper biomechanics to observe along a deadlift?

Ankle and Knee

To execute a good deadlift, we want to ensure we have good ankle dorsiflexion, which is not as important as when we squat, but still, we better ensure it is working right. This would allow a straight forward movement of the knee, which would not need to find its way medially or laterally along the initial bending for when we go to grab the bar. Moving up the chain, as we said, the knee have to point straight ahead, following the toes direction.

Hip and lower back

Next is the hip. This is an important joint, and here is where we need to make sure that we tilt the pelvis forward (bring the teil bone upwards) and as we hinge the hip, we have to have enough movement in there that the greater trochanter (bone landmark that represents the side of the femur’s head) is posterior to the malleolus (the bone landmark that make the side and medial portion of the ankle).

Now, if we managed to have tailbone project far back and up, and hip hinged with a slightly bent knee, our back up to cervical area would be alrady quiet flat.

Thoracic and head

If we keep going upwards, we get to the upper thoracic area, right between the scapula. Here, we want to keep the scapula protracted and have the rhomboids and serratus anterior muscles active and strong so that the arms can hang down straight towards the bar and sit right next to the knee. Regarding the head, use your eyesight to look down at the floor at 45° in front of you and feel the ears pulling away from the shoulder. That would keep your neck nice and long and place the head in the right position.

Arms and hands

Arms hang down from the shoulder in a straight line, from the AC Joint down to the wrist. The arm has to feel heavy and prolonged, and the hands must sit right next to the shin. Indeed, your arms must stay as wide as your shoulders. That would ensure that your arms are at 90° with the bar, and from a vertical pool point of view, they can take the maximum load ever.

Lastly, regarding the hands, there are different grip types that can be used for the deadlift. What is most important is that the wrist is straight following the armline. For exercise purposes, you can have a regular grip where your thumb is gripping around the bar. For heavier weights, you may want to do a mixed grip, where one hand (the dominant one) has the palm facing forward, and the other hand has the palm facing you.

In conclusion, the biomechanics of the deadlift, if used correctly, will allow you to always weight in a safe spot, in line with the centre of mass.

Your back has to be flat at all times, and along the exercise execution, you want to grasp air in, engage the core to flat out the lower back and then you can lift off.

Benefits of Deadlifting

Now, let’s look into the benefits of deadlifting.

1. Full-body workout: Deadlifts engage multiple muscle groups—glutes, hamstrings, quads, lower back, core, traps, and forearms—providing a full-body workout in a single movement.
2. Improved strength: Deadlifts are among the best exercises for building overall strength, especially in the posterior chain (back, glutes, and hamstrings).
3. Better posture: Deadlifts can improve posture and reduce the risk of slouching by strengthening your back and core muscles.
4. Core stability: The movement requires significant core activation, helping to enhance core strength and stability.
5. Increased athletic performance: Deadlifts translate well to other athletic movements, as they improve explosiveness, agility, and endurance.
6. Fat loss: The intensity and demand on multiple muscle groups can elevate metabolism, aiding in fat loss and overall body composition.
7. Grip strength: Holding heavy weights during deadlifts improves your grip strength, which can transfer to other lifts and functional tasks.
8. Injury prevention: Strengthening your muscles and improving your range of motion in the hips, knees, and back can help prevent injuries in daily life and other physical activities.

These are a few of the benefits of deadlifting, and none of those is more or less important than others. Of course, in terms of strengthening muscles, before you can start lifting more and more, it would be wise to strengthen the individual muscle group, like the glut or the serratus anterior as per the cuff rotator.

This approach would ensure that you can maximise the performance of your deadlift and that no muscle group is left behind during the exercise’s execution.

What other exercises should you do to prepare yourself to deliver a safe deadlift?

To ensure you have a minimum of strength as a starting point for a safe deadlift, I highly recommend strengthening your cuff rot muscle, serratus anterior, and gluteus max and improving hip and ankle mobility.

The ankle and hip mobility would ensure that you can deliver a great hinging and a lowering of the body when you are in the lifting phase.

On the other hand, strengthening muscles like the cuff rotators and serratus anterior would guarantee the ability to hold your shoulder and scapular/thoracic in place throughout the exercise.

Glut muscle lastly, specifically the gluteus maximum, is a muscle that would allow you to extend the leg as you lift the weight up and help with the straightening phase of your upper body.

In conclusion, if you are keen to learn more about how to deliver a safe deadlift, or other exercises, book now your next Exercises Session with Giovanni.

FAQ – Deadlift Technique and Benefits

Q: What is the importance of the centre of mass in a deadlift?
A: The centre of mass in a deadlift refers to an imaginary line running from the middle of your feet, up over your shins, and in front of your pelvis. Keeping the barbell aligned with this line ensures that your body uses proper biomechanics, preventing injury. If the bar moves away from this line, it can cause excessive strain on muscles and ligaments, increasing the risk of injury.

Q: What are the common mistakes to avoid when deadlifting?

A: Common mistakes include:

• Not maintaining a flat back: Rounding the lower back during the lift can lead to serious injury.
• Incorrect knee positioning: The knees should track straight ahead and not cave inward or outward.
• Not engaging the core: Failing to brace your core puts extra pressure on the spine.
• Pulling the bar away from the centre of mass: This increases momentum and can lead to muscle strain.

Q: How do I know if my deadlift form is correct?
A: Ensure the following:

• Feet and knees: Your feet should be flat on the ground, with knees pointing forward and aligned with your toes.
• Hips and back: The pelvis should tilt forward slightly, and your back should remain flat or slightly arched (not rounded).
• Scapula and arms: Keep your scapula protracted and arms hanging straight from your shoulders.
• Head position: Look at the floor about 45 degrees ahead of you, maintaining a neutral spine from your neck to lower back.
• Breathing and core engagement: Brace your core before lifting to protect your spine.

Q: What muscles does the deadlift target?
A: The deadlift primarily targets the posterior chain, which includes the glutes, hamstrings, and lower back. It also engages the quads, core, traps, forearms, and upper back muscles, making it a highly effective full-body exercise.

Q: How can deadlifts improve my posture?
A: Deadlifts strengthen the muscles in your back, core, and hips, which helps to improve posture. By strengthening these areas, you can reduce slouching and improve overall spinal alignment during daily activities.

Q: What is the best way to avoid injury when deadlifting?
A: To avoid injury:

• Use proper biomechanics and technique at all times.
• Warm up before lifting to prepare your muscles and joints.
• Start with lighter weights and gradually increase as you build strength and confidence.
• Focus on core stability, keeping the lower back flat and the shoulders engaged throughout the lift.

Q: Can I deadlift if I have lower back pain?
A: If you have lower back pain, consult with a healthcare professional before attempting deadlifts. Once cleared, make sure to focus on proper form, especially keeping a neutral spine and bracing your core. It may also be helpful to build strength in the surrounding muscles (glutes, hamstrings, core) before adding weight.

Q: What grip should I use for the deadlift?
A: There are two common grips:

• Regular grip: Both palms face forward, with your thumb wrapped around the bar.
• Mixed grip: One palm faces forward (pronated), and the other faces backward (supinated). This can be helpful for lifting heavier weights, as it provides more grip stability.

Q: How can I improve my deadlift strength?
A: To improve your deadlift strength:

• Focus on progressive overload, gradually increasing the weight you lift.
• Work on strengthening the muscles involved, especially the glutes, hamstrings, and lower back.
• Incorporate accessory exercises such as hip thrusts, glute bridges, and Romanian deadlifts.
• Improve your mobility, particularly in the hips and ankles, to ensure proper form.

Q: What exercises can help me prepare for deadlifting?
A: To prepare for deadlifting, you should:

• Strengthen your glutes (e.g., glute bridges, hip thrusts).
• Enhance shoulder stability (e.g., rotator cuff exercises, scapular retractions).
• Improve ankle and hip mobility (e.g., ankle dorsiflexion exercises, hip flexor stretches).
• Activate your core (e.g., planks, bird dogs).
• Work on grip strength (e.g., farmer’s walks, dead hangs).

Q: What are the benefits of deadlifting beyond strength?
A: In addition to building strength, deadlifts offer numerous benefits, such as:

• Improved posture and reduced back pain.
• Increased core stability and overall body balance.
• Enhanced athletic performance, including better explosiveness and agility.
• Fat loss due to the high energy demand of the exercise.
• Grip strength improvement, helpful for other lifts and functional tasks.

Q: How can I make sure I’m ready for heavier deadlifts?
A: Before attempting heavier deadlifts:

• Ensure your form is perfect with lighter weights.
• Strengthen supporting muscles like the rotator cuff, glutes, and core.
• Work on mobility in your hips and ankles for better movement mechanics.
• Progress gradually with heavier weights, and always prioritize form over lifting heavier weights too quickly.