How to deadlift to avoid back injury

How to deadlift to avoid back injuries

Deadlifting is good exercise, it can improve many things. It can improve strength, muscular balance, posture and many more.

It involves so many different muscles and stabilizers. When performed properly it can strengthen your glutes, back, abs, quads, and lower back.

It can improve overall body strength, as well as show different muscle imbalances and improve stabilizing muscles, since it is mostly performed with barbells and heavier weights.

However it must be performed properly, otherwise, with the usual heavier weights that allows for people to lift when exercising it could be quite dangerous. Deadlifting must be performed with caution and with really good and proper form.

The proper form of deadlifting includes few key points:

Proper deadlifting form

1.The starting position – choose a weight that you can lift with not much effort, at the beginning. Put it on the floor before your legs. Bend your knees and lean forward keeping your back tight and straight, and also try to use your abs , so your body won’t just rely on the back for the proper form but also your front muscles, the abdominal ones.
Place your arms on the bar with slightly wider width than your shoulders.
Look straight forward and keep your knees behind your toes.

2.The exercising amplitude – when starting to lift the weight, you should keep the back and abs tight and straight and try not to lift with your arms, starting from the floor lift the weight trying to push with your legs. Lift the weight until you are almost completely straight hold for a half a second and slowly put the weight to the floor.

3.Chose proper weight – Pick a weight that allows you to perform at least 10-15 repetitions, but the weight should also be comfortable to lift and not allowing you to break the proper position and posture while exercising.

4.When doing the last repetitions watch out for your form – the usual time when people break the posture is when they are tired and want to do those reps at the end of the set, but at that time you are so focused on the reps that the form is not proper and the weight is too heavy, this is when the injury can occur. If you want to perform those reps, keep extra attention to the posture, if the posture is not okay, just leave the weight on the floor, and take a minute to relax. Then you can either try again or lower the weight.

5.Keep your back straight – keep your back straight, your shoulders back, your toes should be behind your knees when exercising the deadlifting. Try not to lock your knees or hands at the starting or ending position.

Check out this video to give you better idea of the exercise:

Additional advices

If you don’t have experience in training, avoid doind deadlifting by yourself. You might quickly want to lift more and more weight, and if you are not sure how to properly exercise you might injure yourself.

One thing you can do is to look for fitness trainer that have experience to show you and watch you during the first few weeks of exercising.

At the begining you can experience great strength improvement, as most beginners do. However this is where you must be even more cautious about the proper forms of the exercises. Especially ones that allow the bigger weights.

Deadlifting can improve many things, but you have to watch out for improper form and be cautious about the weights.

If you have previous injuries in your back, knees, arms, elbows you might first want to talk to a doctor whether this exercise can improve or be dangerous to the injuries.

At first try to pick lighweights even if you can lift heavier. Concentrate on the proper form at least for few months and then slightly increase the weight , while carefully watching for issues with the form.

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