How to: Deadlift tips & tricks

Feb 8, 2020

The Deadlift is one of the most performed and one of the best fitness exercises to quickly create muscle mass by appealing to multiple muscle groups at the same time within this exercise. Furthermore, it is an ideal fitness exercise for dry training and to lose weight. In short: the deadlift cannot be missed in your training schedule.

What exactly is a deadlift and how do you do this fitness exercise correctly? Find out in the blog below along with some other fitness and deadlift tips.

Deadlift what?

Deadlift is a frequently used exercise that can be performed in many different ways. By changing your posture you will be focussing more on other muscle groups. Variations such as sumo deadlift, stick lay deadlift or romanian deadlift are often applied. The deadlift is a compound exercise in which your entire chain of leg, abdominal, and back muscles are addressed. Besides the deadlift, squats, bench presses and pull ups continue to be very effective exercises. Simply because you use a large number of motor units with the result that the effect on our body is larger.

Deadlift how?

  1. Stand in front of the barbell with your back straight and bend your knees almost 90°.
  2. Take the barbell at shoulder width and take a breath.
  3. As you exhale, lift the barbell up and keep your back straight.
  4. Stand completely straight, bring your chest to the front and tighten your gluteal muscles.
  5. Then lower the barbell back in the same way.

We, the coaches, often know how to perform a correct deadlift. Nevertheless, we often notice that our clients have difficulties with certain aspects of the movement. Bulging of the back, bending the knees inwards or first pushing out the seat followed by the torso are common mistakes.

'Your body is only as strong as its weakest link'. If we continue to ignore the weakest link, the body will become even weaker. As an experienced coach, you can derive a lot from a course of movement and detect possible dysfunctions. It is the task of the coach to use specific exercises to make these weak links stronger in order to influence the general functioning of your client in addition to becoming stronger in the deadlift (in this case).

Deadlift tips uitvoering

Deadlift tips

Some deadlift tips that we provide and that are essential to improve your customer's deadlift performance: work on the basics.

How strong are your feet?

Often we see the most fancy sports shoes or lifting shoes appear in the fitness. This is all nice but do they have a positive effect on the deadlift? Often they don't. What is certain however, is that a strong foot arch is necessary for the better functioning of the entire chain upwards. Let your client walk barefoot for 20 minutes a day, if necessary with spreaders to activate the chain of foot and leg muscles even more. This can be built up progressively on a weekly basis.

Toe spreaders

Sorensen hold

A static exercise addressing the entire posterior chain. In this way you get a measurable picture of the strength or weakness of the entire posterior chain. Let your client do this 3 times a week to muscle failure until he sits for 5 minutes. Only afterwards you can speak of a 'strong' posterior chain. (Try this yourself to be sure, how far will you get?))

Deadlift tips: sorensen hold

Hip mobility

This is a factor that definitely cannot be ignored. Not necessarily in deadlifting but also in daily functioning we often notice a limitation here. We give you 2 exercises that are suitable to open the hips. With customers hip mobility is often a big problem. Weak muscles have the tendency to stiffen up. An increasingly passive lifestyle is often the cause of this.

->Limited hip mobility can cause dysfunction throughout the gluteal chain. Not to be missed in the stability and a full extension in the hip.

Fitness oefening: heupmobiliteit 1
Fitness oefening: heupmobiliteit oefening 2

Tip: Create more customer engagement by explaining why you choose certain forms of practice. Explain in "human language" what you are doing and why you are doing something. Your client will understand you much faster and become even more involved in the process.