Elite Physique The New Science of Building a Better Body

Deadlift
The barbell deadlift is another fundamental exercise that can work well for virtually
anyone. The key is to not limit yourself to pulling from the floor. The exercise is just as
effective when the barbell is elevated, say, four or six inches (10-15 cm) higher. This is
necessary for taller athletes or people who have low back or mobility deficits. So even
though the exercise is shown from the floor, you can elevate the starting position to
whatever height is necessary to maintain a neutral spine at the beginning of the pull.
Finally, always lower the deadlift relatively quickly, but under control, to avoid unnecessary
stress on your discs.
DEADLIFTS
HOW TO DO IT
1. Load the bar and roll it against your shins. Set your feet about shoulder-width
apart, toes straight or angled out slightly, and grab the bar overhand, with your
arms just outside your legs. Push your hips back, push your chest out, and tighten
everything from your hands to your feet (see figure a).
2. Thrust your hips forward and pull the bar straight up the front of your legs until
your ankles, knees, and hips are fully extended (see figure b).
3. Pause, lower the bar to the floor along the same path relatively quickly, reset
your grip, and repeat.
a
b
ADVANTAGES
• The deadlift has functional carryover to all aspects of life and sport.
• Most people can perform a deadlift, especially with the load in an elevated
position.
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