Deadlift

Deadlifts are one of the most effective compound exercises for building total-body strength, focusing on the glutes, hamstrings, and lower back. Wearing a weightlifting belt provides additional core support, helping maintain proper spinal alignment and reducing the risk of injury when lifting heavier loads.

How to Perform Deadlift

Follow these steps to perform a deadlift with proper form:

• Step 1: Stand with your feet hip-width apart and position the barbell over the middle of your feet
• Step 2: Wear a weightlifting belt if lifting heavy to support your core and maintain spinal stability.
• Step 3: Hinge at the hips and bend your knees to grip the bar just outside your legs, keeping your back flat and chest up.
• Step 4: Engage your core, brace, and push through your heels as you lift the bar off the ground, extending your hips and knees simultaneously.
• Step 5: Stand tall at the top, locking out your hips and squeezing your glutes while keeping your shoulders pulled back.
• Step 6: Lower the bar back to the ground in a controlled manner by hinging at the hips first, then bending your knees.

Tips to Perform Deadlift

• Ensure the belt is fastened snugly around your core to provide optimal support.
• Brace your core before lifting to create intra-abdominal pressure for stability.
• Keep your back straight and avoid rounding your spine throughout the movement.
• Focus on driving through your heels and engaging your glutes at the top.
• Start with lighter weights to perfect your form before progressing to heavier loads.