How to Pull a Heavy Deadlift

Few lifts will strain your body and mind as much as a heavy deadlift, which is probably why so few people do them. The deadlift works your back, core and legs and is one of the greatest lifts for building muscle and power. To pull a heavy deadlift requires good technique as well as great strength. Consult your physician before beginning any exercise program.

Things You'll Need

  • Barbell
  • Plates that fit the bar
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Instructions

  1. Execution

    • 1

      Chalk your hands. This means rub magnesium carbonate into them to dry up moisture. You just need enough to lightly dust the palms of your hands.

    • 2

      Walk up to the bar and place your shins directly against it. Reach down and grab the bar with your hands slightly wider than your legs, and alternate your grip. Turn one hand so the palm is facing you, the other so the palm is away from you.

    • 3

      Bend and the hips and knees and lower your hips until your shoulders are behind the bar. Arch your lower back and stick your chest up. Look up slightly, but not so much that you are looking at the ceiling.

    • 4

      Pull the bar back and up at the same time by straightening your legs and hips. Drag the bar up your body, do not allow it to move away from you at any point during the lift. Do not allow your back to round.

    • 5

      Continue to straighten by driving the head and shoulders back and the hips forward. Do not stop until you are completely erect. Do not roll your shoulders back at the top of the lift.

    • 6

      Lower the bar along the same path without rounding your back. Do not drop it, but do not bend over and lower it with just your back.