7 EXHALE
Breathe out forcefully as you reach the top of the lift.
8 AT THE TOP
Stand erect in the fully upright position with your legs straight and knees unlocked, but don't lean back at the top of the lift. Keep your chest out and shoulders back, holding the arch in your lower back. Take 1 to 3 deep breaths and hold your breath as you descend back down.
9 STAY ALIGNED
Keep your ankles, knees and hips aligned at all times to ensure an ideal line of force and reduce stress on the knees and hips.
10 ON THE WAY DOWN
Lower the bar under control by bending your hips and knees. Push your hips back and, as you bend your knees and maintain normal spinal curvature, incline your torso forward about 45 degrees. The exact degree of forward inclination is determined by your ability to hold the natural arch in your lower back.
11 FEET FLAT ON THE FLOOR
Keep your weight centered over your feet. If your head is down, it can pull your body forward and your heels will come off the floor, which disengages a lot of the working muscles, Johnnie says. Keep your bodyweight centered over your feet at all times.
12 AT THE BOTTOM
Don't bounce the bar off the floor at the end of the lift. Stop at the bottom as the plates touch the floor, then go right into the next rep from a dead stop.
BONUS!
Here are a few extra tips to help you get the most out of this exercise.
>> Get warmed up.
Do a 5 to 10-minute cardio warm-up plus some simple exercises to get blood flowing through the muscles, joints and connective tissue of the upper and lower body. When going heavy, include several lighter sets not taken to failure.
>> Skip the belt.
For all but your heaviest sets, rely on the strength of your torso muscles instead of a
lifting belt. Wearing a belt takes some stress off the lower back while increasing the workload on the abs, but it won't improve your overall torso strength.
>> Never allow your grip strength to compromise the lift.
If your grip is giving out even though your legs and back can handle the weight, use chalk or straps to assist in the lift. Otherwise go raw.
>> Set up the bar.
Load the barbell on the floor with collars snug so the plates won't roll off. Clear the area of loose plates and other equipment.
>> Get feedback.
If you're new to the lift, have someone with knowledge of deadlifting watch your form to provide feedback on your technique.
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