Conventional Deadlift form

As it becomes clearer with updates in science and research on women's health increases. Lifting weights is INTEGRAL to your bone health, retaining lean muscle, heart health and insulin resistance.

One of the most useful exercises in any PTs kit bag the deadlift, in ANY of its multiple forms, is often used in either group classes or 121 programmes.

There are 3 MAIN Types of Deadlift

Conventional Deadlift (most used)

Romainian/Straight Leg Deadlift

Sumo Deadlift

There are obviously other types of variations like deficit Deadlift, single leg Deadlift, KB Deadlift etc

Dependent on the client, The type of Deadlift, possible client functional restrictions and the goals of the client; trainers may choose to instruct a Deadlift using either the Trap/Hex Bar, The Olympic Bar, Kettle Bells, Dumbells or resistance bands.

Now for the Lesson and the admission 🤔🙈

I've seen many a technique around multiple gyms in terms of The Conventional Deadlift.

After spending 5 hours studying conventional deadlift form under the guidance of the team at British Weight Lifting. Where I've had even the smallest of errors in form learnt over the years stripped back and corrected.

Always wanting to ensure you gain the benefit of our experience I am happy to pass on the tips and technique that I have had hammered into me 🤣🤣🤣🙈, to ensure YOU ALL have A1 form for your future lifting.

Weight Distribution

• In the start position the weight should be distributed in the midfoot.

• As the bar moves up towards the knees, the weight will shift back slightly 

• The weight should be distributed in the midfoot when the lifter has reached the midpoint of the lift

Posture

• In the start position the crease of the armpit should be above the bar

• Feet should remain flat on the floor

• Spine in neutral/slightly extended

• Head up with eyes looking forward

Bar Position

• The bar should remain over the midfoot

Grip

• Double overhand grip outside the width of the shoulders.

• Hook grip / straps may also be used.

  
  

Additional strain/injury prevention

• Knee Sleaves and a weights belt to protect potential areas of weakness can be adopted and is advised the heavier you go.

To ensure that all the bullet points of form and technique are applied accurately it's advised you work with a PT or attend our Group strength sessions as you physically can't see what we CAN see when you lift.

Want to know more?

Chat to one of the PTs or trainers on site for tips on how to improve your form.