10 Simple Deadlift Proper form Rules to Prevent Lower Back Pain

 

Today I increased poundage up to 165 pounds for deadlifts and 115 pounds for squats. In both cases I am pleased with the progress because I had moved ahead too fast previously and paid the price.

The result of moving up more than 5 pounds at a shot was a strained back and a pull in the groin, both were a pain and could have been avoided with a more gradual increase in weight and I believe with better breathing pattern for both deadlifts and squats.

For deadlifts, this is the first time I believe that I have done 5 repetitions of 165 pounds without bouncing the weight off of the floor. I have lifted 165 pounds in the past for one repetition and have also done five repetitions, but with bouncing off of the floor. This time the 5 reps of deadlifts were each one a strong repetition and I came to a full rest at the bottom.

Let me give you a fast synopsis of how I am doing the deadlifts right now because they felt the best that I have done at this weight ever.

I have a more in depth article on proper deadlift form here.

1. Set up your weight. I start with 135lbs and if you do not start there, then start with 2 five pounders on the bar which will be 55 pounds so you can get your hands under the bar.

2. Make sure the bar is perpendicular to your stance.

3. Place your feet about shoulder width apart with the bar crossing over the middle of your foot.

4. Place your hands on bar, I use an overhand grip for my left hand and an underhand grip for my right hand.

5. lower your hips and make sure that your back is straight.

6. Do not even think about using your back to lift the weight.

7. Tighten your grip on the bar, real tight and strong.

8. Take a deep breath and tighten your core and entire body so that when you start your deadlift, you will have a stable core.

9. Drive the weight off the floor with your legs, back straight, firm grip and when the bar passes your knees, push your hips forward to straighten up.

10. Lower the weight slowly and let it rest on the ground without making alot of noise and commotion and then repeat the same five times.

My deadlifts went from 135lbs to 145lbs, 155lbs, 160lbs and my last set was with 165lbs.

Squats were great today as well, maybe the hour walk I took up front was a good warm up. To make a long story short with squats, I started with 45lbs using the bar only with no added weights, and then went to 65lbs, 85lbs, 105lbs and last set of 115lbs. I believe that taking a deep breath before I lowered in the squat has helped me keep my core strong and stable. I am grateful that I have made it up to 115lbs.

So what this means for you depends on where you are in your fitness of mind and body journey. I hope this is helpful as motivation or information and welcome your comments and/or corrections. Thanks!

I recently added another post how to ensure proper deadlift form with the 5 point deadlift setup. Check it out here.

Please share your recommendations on how to deadlift with proper form.

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