Among the three staples of the most effective compound exercise, Barbell Deadlift has the meanest name and reputation. It is one of the best exercises for your traps, back as a whole, glutes with involvement of legs as well. When you are performing the barbell deadlift, your whole body from head to toe is stressed and demolishes maximum amount of muscle fibres. Breaking of muscle fibre is the first step of muscle gain. With involvement of barbell deadlift in a workout routine, the growth has been seen to increase significantly.
Grips for Barbell Deadlift
Grip is basically how you lift the barbell. There are generally three grips for performing the deadlift they are as follows:
- Double Overhand Grip
It is the most common and basic grip to start deadlift with. You grab the bar with both palms facing yourself. It is the strongest of the grips as well. You should start with this grip and continue with the grip until your grip becomes the limiting factor for your lift.
- Mixed grip
In mixed grip, you grab the bar with palms facing each other. Your one arm has overhand grip while another has underhand grip. It is strong as with weak grip, bar rolls away from the palm quite easily. With this grip, when bar rolls away from one palm, it acts oppositely on other hand, so the bar doesn’t slip.
- Hook Grip
While we loose grip, thumb is the first one to give up. Hook grip is often used by the Olympic lifters, trapping the thumb between the bar and the first 2 fingers in double overhand grip. It is painful for beginners until the are used to it. There is no way around, you need to learn to get used to it.
Though for building the strength, use of double overhand grip is advised. First you need to build your strength the natural way, they you can start tweaking up your grip as you go up in weight. For the heaviest of your lifts, you can use weight lifting straps for extra grip strength.
Instruction to Perform Barbell Deadlift
Following the correct instructions and keeping the form right all the time will insure the safety of your back. The instructions are as follows:
- Approach the bar so that it is centred with your legs.
- Keep your legs hip-width apart.
- Bend at hip with natural curve of your back keeping the core tight.
- Grab the bar with your favourite grip, arms being shoulder-width apart.
- With the proper set up, bend at your knees squatting down until your shin touches the bar.
- Keep your chest up and back arched to natural curve.
- Look forward and with a deep breath push through your heels and try to stand up.
- When the bar passes the knee, pull aggressively with your back pulling the shoulder blades together.
- When you reach the top, start the descend by lowering the bar nicely by bending the hips and keeping the bar on the ground.
While performing the exercise, avoid any kind of jerking motion. Your back is complex route of spines, you never know what can go wrong. Perform the motion clean and in controlled way.
Also Read: Leg Workouts Without Weights
Variations of Barbell Deadlift
As per the variation, it is done in different ways depending on your perks to perform the lift.
Somewhat similar to barbell deadlift, dumbbell deadlift involves stability as well with two individual weights in hand. You can immediately change grips as well with dumbbells as well. It is a great way to perform deadlift if you are having some sort of problems in their knees or any other that doesn’t let you perform the lift.
Conventional deadlift is the one with the positioning as discussed in the instructions above. It is common one. You get great advantage of your legs during the lift.
Sumo deadlift is performed by standing in the sumo position first. Keep your legs 2x the hip width apart. Grab the bar from inside your legs and perform the lift. This variation decreases the bar travel path from ground to top position.
Hence, barbell deadlift is one of the important lifts that you need to be doing. This increases the overall strength and muscle building capability of your body. But you need to keep good care of your back. Start using weight lifting belts to keep the core tight and assist the lower back during heavy exercise. Perform the lift with safety in mind.