Deadlift tips! ✅ #wilsoncoaching #fitness #gym, by Shiv Wilson on YouTube. 1 min 11 s.
- Video length
- 1 min 11 s
- Time to do it
- 30 minutes
- Difficulty
- Medium
- Steps
- 9
What you need
Steps
Load the bar with matching plates on each side and clip on the collars. Start light, with an empty bar or small plates, while you learn the pattern.
Stand with your feet between hip and shoulder width apart, toes turned out slightly, so the bar sits over the middle of your foot.
Hinge at the hips and bend your knees until your shins touch the bar. Keep your back flat and your chest up.
Grip the bar just outside your shins. Pull your shoulder blades down and back so your upper back is tight before you lift.
Breathe into your belly, brace your core, and pull the slack out of the bar until you feel tension.
Push the floor away with your legs and stand up. Keep the bar dragging close to your legs the whole way up.
Finish standing tall with hips and knees straight. Do not lean back or shrug your shoulders at the top.
Lower the bar by pushing your hips back first. Bend your knees once the bar passes them, and set it down softly.
Reset your grip, breath and brace before the next rep. End the set when your back starts to round.
Tips and common mistakes
Film one set from the side to check the bar tracks over your mid-foot and your back stays flat.
Keep your neck neutral and look at a spot on the floor a couple of metres ahead, not at the ceiling.
Stop the set the moment your lower back rounds, even if you planned more reps.
Build grip strength with a double overhand grip before reaching for straps on heavy sets.
Questions
How heavy should I start?
Begin with an empty bar or light plates and add weight only when every rep looks the same. A coach or a spotter can check your first heavy sets.
How many sets and reps should I do?
Three to five sets of three to five reps works well for most people. Use a weight you can lift with clean form on every rep.
Should I do sumo or conventional?
Both are valid. Pick the stance that lets you keep a flat back, keep the bar close and reach lockout without straining.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
