‘ACCURACY’ HAS BECOME one of the most common words uttered by Irish athletes in search of greatness in recent years.
It relates, not just to hitting the target with a ball or putting your feet in the right place during competition; it encompasses everything within the daily grind of trying to become fitter, faster, stronger, better.
So, every Tuesday we’ll aim to bring you the best technical advice on an individual exercise that can make all the difference to both your physique and performance. This week, we reach for the weights and the Deadlift.
Shutterstock
Shutterstock
Before you even look at a weight, we should bring you an IMPORTANT NOTE:
This is a weightlifting exercise that predominantly works your back. So if you have any existing back problems or have been advised not to put unnecessary strain on that area then steer clear.
That said, if your lumber is fit and healthy then following the below technique is the best way to keep it in good nick (along with your hamstrings, glutes, abs, arms and shoulders along the way).
For the purposes of this exercise we’ll run through the technique with a barbell, but you can also use dumbells or a pair of kettlebells.
Start off with a minimum weight, especially as you’re still perfecting the form. And don’t be in a rush to pile on the plates, if you’re a beginner then the motion alone is a pretty good toning exercise.
Let’s lift!
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1. Stance and deliver
Approach the bar and place your feet hip-width apart underneath it.
2. It’s all in the hips
It should go without saying, but (we’ll always say it anyway) at no point should you allow your back to arch up.
Lower yourself down to the weight by bending your hips, coming back into a half-seated position to put you within reach of the bar.
3. Straight lines
Especially in a gym where there’s a mirror in front of you, there’s a natural temptation to keep looking at a fixed point ahead of you – don’t.
Keep your neck in line with your spine – if it helps, imagine a broom handle placed along your back, touching the back of your head and all the way down to your arse – and keep your eyes focused forward. You should be seeing wall, floor; whatever your movement puts in front of you.
4. Grip it, don’t rip it
Give yourself an overhand grip, arms coming straight down just outside your legs.
Your shins should be angled slightly across the plane of the bar. Now make sure your weight is shifted to your heels, breathe in, and lift.
Shutterstock
Shutterstock
Push down through your heels and rise slowly, focus on keeping your back arched and eyes pointed straight ahead.
Don’t be afraid to let the bar touch your shins. Avoiding them could force the back to curve over.
5. Stand tall
Own your lift. Push you hips forward into the bar, shoulders back and stand right up.
Keep your arms straight as you lower the weight, your knees will bend slightly with your hips, but don’t begin to bend them fully until after the weight has gone beneath them.
Again keep the weight close to your leg all the way down and let it settle for a second before repeating.
Take your time, do five reps to start off and enjoy yourself.
6 steps to getting your deadlift down
‘ACCURACY’ HAS BECOME one of the most common words uttered by Irish athletes in search of greatness in recent years.
It relates, not just to hitting the target with a ball or putting your feet in the right place during competition; it encompasses everything within the daily grind of trying to become fitter, faster, stronger, better.
So, every Tuesday we’ll aim to bring you the best technical advice on an individual exercise that can make all the difference to both your physique and performance. This week, we reach for the weights and the Deadlift.
Before you even look at a weight, we should bring you an IMPORTANT NOTE:
That said, if your lumber is fit and healthy then following the below technique is the best way to keep it in good nick (along with your hamstrings, glutes, abs, arms and shoulders along the way).
For the purposes of this exercise we’ll run through the technique with a barbell, but you can also use dumbells or a pair of kettlebells.
Start off with a minimum weight, especially as you’re still perfecting the form. And don’t be in a rush to pile on the plates, if you’re a beginner then the motion alone is a pretty good toning exercise.
Let’s lift!
1. Stance and deliver
Approach the bar and place your feet hip-width apart underneath it.
2. It’s all in the hips
It should go without saying, but (we’ll always say it anyway) at no point should you allow your back to arch up.
Lower yourself down to the weight by bending your hips, coming back into a half-seated position to put you within reach of the bar.
3. Straight lines
Especially in a gym where there’s a mirror in front of you, there’s a natural temptation to keep looking at a fixed point ahead of you – don’t.
Keep your neck in line with your spine – if it helps, imagine a broom handle placed along your back, touching the back of your head and all the way down to your arse – and keep your eyes focused forward. You should be seeing wall, floor; whatever your movement puts in front of you.
4. Grip it, don’t rip it
Give yourself an overhand grip, arms coming straight down just outside your legs.
Your shins should be angled slightly across the plane of the bar. Now make sure your weight is shifted to your heels, breathe in, and lift.
Push down through your heels and rise slowly, focus on keeping your back arched and eyes pointed straight ahead.
Don’t be afraid to let the bar touch your shins. Avoiding them could force the back to curve over.
5. Stand tall
Own your lift. Push you hips forward into the bar, shoulders back and stand right up.
6. Don’t lose it on the landing.
To go back down, push your hips back out and hinge your back forward.
Gravity’s against your now, so controlling this will test your back muscles.
Keep your arms straight as you lower the weight, your knees will bend slightly with your hips, but don’t begin to bend them fully until after the weight has gone beneath them.
Again keep the weight close to your leg all the way down and let it settle for a second before repeating.
Take your time, do five reps to start off and enjoy yourself.
Not ready for weights? We’ve got plenty of other exercise options
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