One thing I like beginners to learn early on is to contract their traps as soon as the bar passes mid-thigh, rather than waiting until they’re fully erect and the bar is stuck. That almost always results in a hitching, jerky motion to complete the lift. If, however, you start using your traps early in the movement, when the bar passes midthigh, the finish comes easy. Once your traps have elevated the bar, it’s quite simple to bring your hips forward.
You can breathe at the completion of the lift and when you reset the bar back on the floor, but hold your breath while the bar is in motion. The reasoning behind that is the same as for any strength lift. Holding your breath helps you lock your diaphragm, which creates a positive intrathoracic pressure. If you breathe during the exertion, your diaphragm and rib cage must relax, which diminishes your power base. A rep only takes a second or two, so there’s really no danger of running out of oxygen.
While you’re learning the proper form on the deadlift, stay with 5 reps. I know that many recommend 10’s and 15’s for beginners on any exercise, but I’ve found that higher reps promote form breakdowns because the muscles being used in the lift have not yet developed enough. Technique deteriorates as you get tired. I find it more prudent to stay with moderate reps so you can always maintain perfect form. If you want to do more work, add a few more sets.
If you aren’t doing squats, doing deadlifts twice a week is fine, but you should still only work them heavy once a week. After you’ve been deadlifting for some time and have moved your numbers to a high level, you can do deadlift every two weeks. That helps to keep you from going stale on the exercise.
Prior to doing any deadlifts, even with light weights, you should do some ab work and an exercise for your lower back. A set of situps or leg raises and a set of hyperextensions or reverse hypers help prepare your body for the work ahead and can greatly lower your risk of injury.
The Deadlift By Bill Starr
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