Traditional Deadlift: Basic Technique
The Deadlift is a fantastic exercise for golfers. Here’s the basics on how to perform the Traditional Deadlift. Or watch the video HERE.
- Feet hip to shoulder width apart with the bar over the middle part of the feet
- Grip the bar with a pronated/overhand grip, shoulder width apart (or just outside the legs).
- Your back should be straight with the shoulders directly above the bar (or slightly ahead).
- Your bum should be above the knees
- Shins should be within an inch of the bar.
- Eyes looking straight ahead or slightly up
Cues: chest up, brace abdominals and grip the bar hard.
- Simply standing up, simultaneously extending the knees and hips
- The bar should stay as close to the body/legs as possible
- Finishing in the tall standing position, with the shoulders back and bum squeezed.
Cues: drive the hips through/forwards, push the floor away, weight towards your heals.
- Push your bum backwards and slide the bar down your thighs
- Once the bar reaches past your knees, bend the knees, lowering the bar towards the floor
- The bar will remain as close as possible to the legs throughout the downward movement too.
Cues: push your bum back, keep your chest up
Rounding back – Do not allow the back to round at any point, especially the low back. Think “chest up and shoulder back!”
Squattting – the hips/bum must remain above the knees when addressing the bar and returning the bar to the floor. Think about pushing the bum back further if you are doing this.
Shoulder behind the bar – related to squatting the bar (above). Make sure the shoulders are above or over/ in-front of the bar during set up.
Bending knees too early – on the downward portion of the lift, make sure the knees don’t bend/flex to early, as this will lead to changing the path of the bath to further away from the body. Think “hips back and then bend the knees.”
Bar moving away from the body – keep the bar as close to the legs as possible throughout the movement. Think about pulling the bar towards you during the upwards portion of the lift.
Bare in mind, that individual difference in body shapes and sizes will mean the deadlift might look slightly different. And then taking into account any particular injuries or injury history.