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Here’s how to do deadlifts the right way to avoid painful back injuries

Updated on:26 February 2021, 17:35pm IST
The deadlift, when it comes to weight-lifting exercises, is the most famous but you need the right technique to avoid injuries and see results.
Aayushi Gupta
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Avoid your risk of injuries by following the right deadlift technique! Image courtesy: Shutterstock
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If you’re someone who is serious about lifting weights, then you’ve probably got deadlifts on your list of things-to-do. The thing is that deadlifts can work several large muscle groups at the same time. Many even refer to them as ‘miracle lifts’ because they can keep your muscles firm if practised regularly.

There is, however, one problem: If you don’t get your technique right, you can end up injuring yourself. So, we thought we should shed some light on the right way of doing deadlifts to help you out!

First, let’s look at all muscle groups deadlifts can have an impact upon.
  • Hamstrings
  • Glutes
  • Femoris
  • Hips
  • Core
  • Trapezius
  • Rhomboids
  • Lats
  • Abs
  • Spinal erectors

Now you see why this is a favourite for those who lift weights? One single exercise can affect so many difficult muscle groups and help you tone up your body.

Follow these tips and aim at doing deadlifts correctly to avoid the risk of serious injuries:
  • Stand with your midfoot under the barbell so that it touches your shins. Basically, your foot should be angled slightly outward. Your heels should be hip-width apart.
  • Bend your knees slowly but do not bend your waist. Keep your upper body straight.
  • Grip the barbell with both of your hands, keeping them shoulder-width apart. Rotate your elbows but only very slightly. Your arms must be vertical to each other.
  • Your spine must stay neutral and your core should be engaged. 
deadlifts
They call it a ‘deadlift’ because you could literally end up ‘dead’ or on the bed if you do it wrong. Image courtesy: Shutterstock
  • Keep your head up and back straight. Look in the front and tighten your shoulder blades.
  • Without changing your position, take a deep breath! Hold the barbell tightly and take it off the ground, keeping in mind the weight of it. Do not bend your back during this process.
  • Thrust your hips forward and squeeze your glutes when you stand.
  • Press your feet to the ground till you’re standing straight.
  • Now, reverse your movement and slowly back down to the original position until you place the barbell on the ground.

Note: Remember to unlock your hips and knees when you’re returning to your original position 

Here’s why you should add the deadlift to your daily workout routine:
  • Often referred to as the ‘king of weightlifting exercises’, it is one of the best strength and muscle-building exercises.
  • If you want to lose weight, the deadlift can prove to be useful because it is an intense full-body exercise that will help you burn calories.
  • If you want to build that booty, the deadlift can help you reach your goal because it targets the glutes.
  • It strengthens your back, shoulder, core, neck, and knee.
  • You can improve your grip.

So, ladies, deadlifts are definitely effective but only if you do them the right way!

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.