Proper form is the most crucial aspect of this total-body lift
By CJ Lampad | Lead photo by Victor Freitas/Unsplash and additional photo courtesy of Primal Ape CrossFit
Deadlifts are probably one of the most common weightlifting exercises we often hear in gyms and Crossfit boxes. It’s also one of the most important because when done correctly, it will help you build your strength that will allow you to lift massive weights.
Deadlift movement starts when you pull the barbell from the floor up to your mid thighs. Then you must lock your knees and hips before you return the weight to the floor by moving your hips back and bending your legs. Basically, the deadlift is simply the proper approach of picking up things from the ground.
We asked coach Xhi Tabalan, CrossFit L1 trainer, head coach of Primal Ape CrossFit and the first female CrossFit head coach in the Philippines, for her tips and advices on how to execute a perfect deadlift:
Keep the bar as close as possible. Almost roll it up to your shins until you get to your knees and then almost roll it up to your thighs until you’re upright.
Maintain a neutral spine. Keep your core tight at all times and avoid arching your back.
Utilize your hips. As you bring the barbell past your knees, do not pull with your back, instead, thrust using your hips
Chest out. Straighten your back by raising your chest to keep your back aligned properly.
Keep it straight. As you bring the weight up, you want your legs to straight out simultaneously as your hips come in completely—form a straight line at the same time with your hips, knees, and feet.
Deadlifts have a risk of injury like any CrossFit movement and as always, the best way to increase safety is by adhering to proper form.