THE DEADLIFT My favourite exercise of all time. Despite being the strongest at this compound, it took me a good few years to perfect the technique on this one. The deadlift has always been one of those compounds that I would always describe as ‘badass.’ It’s that type of exercise you can envision in your head in a romanticised kind of way, almost in slow motion. The way your hands clutch at the ice cold treasure of a barbell, the way you place the wraps upon your hands like a suit of armour before heading into battle, the way you brace and prepare yourself before the initial lift as your adrenaline pumps a hundred miles an hour through your entire body, the way your stomach performs a mountain of somersaults, the beautiful sound of the bar ringing through my ears as it expertly kisses the platform and that feeling afterwards when you have lifted it triumphantly off the ground; complete and utter gratification.
Early on in my weight-lifting career, deadlifts would get me every time. For some unknown reason, it would be the only exercise where I would be physically shaking out of sheer nerves before each set and on a few occasions, I even felt sick rise to the top of my throat, especially before a PB. Admittedly, the head rush afterwards still gets me even now from time to time but now I welcome that invigorating dizziness and spinning head rush that comes after the tension and anxiety. Out of every PB I have achieved in any exercise, the deadlift has always given me the most fulfilment. Just in case you care to know, my PB on a deadlift (achieved back in 2020) was 155kgx3 reps. But, please remember, once upon a time I never even knew what a deadlift was. If you’ve never deadlifted before then this one will guide you on how to start and even if you’re an experienced lifter, this one will remind you of what good technique is.
HOW I STARTED
As the deadlift works your posterior chain, alongside learning to deadlift, my coach ensured I was building my back and hamstrings in other ways eg Cable rows for back, dumbbell RDLs for hamstrings etc. It’s so important you have a clear training plan that works a variety of muscles so that you eventually become stronger in your compounds. Undoubtedly, my deadlifts improved as the strength in my back and overall body improved.
I believe I must have started off on Rack Pulls or even Kettlebell Deadlifts way back when and then eventually when I was strong enough, I was put on the Trap Bar. I think once I got past 60kg or 70kg on the Trap Bar, I started off on Sumo Deadlifts with the bar, eventually learning to deadlift conventionally.
TIPS FOR THE PERFECT DEADLIFT
Never lift with a round back
Never squat a deadlift-your hips should be down, chest facing the mirror (have your body in a triangle shape)
Shoulders should be pinned right back, keeping tension in the back
Brace before you lift and exhale at the top
As you lift, ensure your hips do not come up first. I tell my clients to imagine their head is being pulled directly up to the ceiling and keeping your badge of honour (your chest) to the mirror
Tempo: I used to go way too fast. Keep the movement slow on the way down with a light touch to the floor and pausing at the top as you push your hips forward into the bar, squeezing the glutes
Don’t hyperextend or lean back too much at the top
If you don’t have this full range of motion, DO NOT overload the bar
You SHOULD NOT be shaking as you lift the bar-this is the worst technique I see way too often in the gym (and usually by male ego lifters!)
YOUR DEADLIFT JOURNEY COULD LOOK LIKE THIS
Kettlebell deadlifts ➡ Rack pulls ➡ Trap Bar deadlifts ➡ Sumo Deadlifts ➡ Conventional deadlifts
Trust me, give it a go. You won’t regret it. You’ll only ever regret dying before you have mastered it.
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