- Keeping your weight on your heels, your head up and your back arched and tight at all times, pull the weight off the floor by pushing through your heels using the power of your thighs.
- Use your hands as hooks on the bar.
- Do not pull on the bar as that will not only diminish your strength tremendously, but will also activate inappropriate muscles and biomechanics, greatly increasing your risk of injury.
- Keep your knees in line with your feet (pointed in the same direction) and never twist or turn your head.
- As you drive through your heels, think about pushing or leg pressing the ground away from you rather than about pulling or lifting the bar.
- The bar should stay close to your legs at all times. It may help to visualize the bar as moving toward your midsection rather than straight up.
- As the bar passes your knees, drive your hips forward and squeeze your glutes hard. Keep your chest high, your lower back arched and your shoulders down. Don't exaggerate the finish by leaning back.
- Exhale and take another deep breath, push your glutes back, and keep the weight on your heels. Don't drop the weight, but let the bar down relatively quickly and without a lot of resistance.
- Pause momentarily. Take a deep breath before starting the next rep.INJURY PREVENTIONDeadlifts are one of the most complex of all exercises and our experts caution that to avoid injury not only must strict form be followed, but also an adequate warm-up should take place. Younger bodybuilders in particular tend to leap into the core of their training without a proper warm-up. If you take the time to do two sets of hyperextensions using your body will be ready for the stimulating work to come.Stay focused on your larger goals of overall muscular growth, but concentrate also on each smaller goal, whether that's keeping your spine properly aligned or holding your shoulders in the proper position.To say that the final rep of a set is the most important and that the effort on that last rep is what determines the rate and amount of growth is misleading. If it were true, a program of all-out single attempts would be the fastest route to a physique like Dorian Yates' or Ronnie Coleman's. It takes little experience to realize that this is not the case. Every rep counts. Perform each rep of every set of every exercise (regardless of how many you're doing) as if you were attempting a maximum single. Remember, bodybuilding success is achieved one perfect rep at a time.SUGGESTED WORKOUT INCORPORATING DEADLIFTSHyperextensions* -- 2 sets of 15 reps
Deadlifts** -- 2 sets of 5 reps
Deadlifts** -- 3 sets of 5 reps
Close-grip cable rows -- 3 sets of 8 - 10 reps
Close-grip pulldowns -- 3 sets of 8 - 10 reps
Dumbell shrugs -- 3 sets of 8 - 10 reps* Perform as a warm-up.
** Perform two warm-up sets with light weight; do only five reps to avoid fatiguing smaller supporting muscles before the heavier working sets to follow.