What is the proper deadlift form?

Proper deadlift form is essential for safety and effectiveness. Key points include:

• Lower Back Stability: The lower back should remain stable throughout the lift. While some upper back rounding is not problematic for most lifters, the lower half should be kept straight to avoid injury 1.

• Neutral Spine and Bracing: Finding and maintaining a neutral spine is crucial. Employing proper bracing techniques ensures that the spine is supported during the lift 1.

• Bar Positioning: Start the lift with the bar positioned over midfoot. This positioning helps maintain balance and efficiency in the lift. Ensure the bar travels in a straight line as you lift 2.

• Head and Neck Alignment: Avoid looking upwards; keep the chin tucked and focus straight ahead to align the spine correctly 3.

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    1

    Mastering Deadlift Mechanics

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    2

    Deadlift Dynamics

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    3

    Deadlift Form Tips

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    4

    Deadlift Dynamics

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• Arm Positioning: Arms should be straight and tense. This prevents pulling with the arms instead of lifting with the legs and back 4.

Using tools like a PVC pipe can help in teaching the correct form by providing feedback on the alignment of the spine during the lift 1.