4.3 How do I do the Classic Deadlift (DL / BLDL)?
Description
This article is from the Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly and Craig R. Sadler with numerous contributions by others.
4.3 How do I do the Classic Deadlift (DL / BLDL)?
Some basic tips:
(a) Start Position
- Set yourself up with bent legs, feet close together, bar close
to the shins, and head up.
- In the start position, the back will be bent forward, but will
be STRAIGHT.
- Your arms hang in a straight and vertical line, no bending at
the elbow.
- Your arms will lie outside your legs.
(b) Lift
-"Squeeze" the bar off the floor. No Snatching. Simultaneously
push with the legs and pull with the back. Keep the pressure on
your feet well spread, and off the toes.
-At the top, straighten up, and shrug the weight back slightly.
But do not thrust your hips out.
-When lowering the weight, don't drop it rapidly, and don't bounce
it off the floor. Briefly set the weights down between reps.
Working the DL, and SLD once a week is enough in the hardest
parts of your cycle. If you are getting acclimated to these
exercises, and the weights are light, twice a week may be okay.
But don't train any of these lifts if your back is sore.
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