Many fear the Deadlift. Maybe it’s the name. Deadlift. Or maybe it’s the movement. I often get told it’s not healthy for the lower back.

The Deadlift is the best exercise for back strength. It learns you to keep the lower back rigid under a load.

But yes, Deadlifts can lead to injury if not performed correctly. Here are: 7 tips for a safer Deadlift.

1. Don’t Hyperextend The Back. Hyperextending the back at lockout puts posterior stress on the lower spine. This can lead to intervertebral disk injury, like hernias. The correct way to lockout the weight is:

• Lift the chest up
• Pull the shoulders back
• Bring hips, knees & lower back into extension simultaneously

Don’t overdo the back extension.

2. Don’t Roll The Shoulders. Rolling & shrugging the shoulders at the top is bad. You could injure your neck. Chest up, shoulders back, full extension, you’re done.

Some roll & shrug at the top to hit the traps more. Heavy Deadlifts will give you enough trap work. If you feel you need more, do Power Cleans.

3. Keep The Bar Close To Your Body. Two reasons:

• The shortest distance between start & top is a straight vertical line
• The closer the bar, the smaller the stress on your lower back

It’s impossible to achieve a bar path perpendicular to the floor. However you should strive for this model. How? Try this:

• Use your lats to pull the bar toward your body
• Start the lift from the floor with the bar touching your shins

4. Keep Your Elbows Locked. There’s no better way to get injured than by letting 200kg straighten your elbows for you.

The elbows add nothing to the lift: the weight is lifted by your knees, hips & back, not by the arms. Deadlift safely. Start the lift with the elbows locked.

5. Brace Your Abs. Your back muscles support your spine from the back, your abs from the front. Bracing the abs increases the pressure in your abdomen, which leads to increased stability. How do you use bracing to your advantage?

• Set up for the Deadlift
• Take a big breath
• Squeeze against it
• Breathe when the bar is back on the floor

Never breathe while lifting. It’s unnatural & puts more stress on the lower back.

6. Look Forward. Looking down will make the bar leave your body. As we discussed in point 3, this puts more stress on your spine. Look at a point half way up the wall facing you. This will keep your chest up & upper back tight.

7. Squeeze Your Glutes. Contrary to what many do, the Deadlift is not a pull back. Lockout occurs by extending knees, hips & back simultaneously. Think hip forward, not pulling back.

The best way to do this is, is by squeezing your glutes. This will bring them forward. If you can’t involve your glutes, try some glute activation.