Deadlift form 101

Hey, SEEK! Madison here to dive into form specifics for deadlifts.

This compound, lower-body exercise focuses on posterior chain activation and strengthening specifically for your hamstrings, glutes and hips. This foundational exercise not only strengthens the lower body, it also emphasizes strong core engagement and is a key exercise in your functional training routine. Whether you’re hinging to pick up a kettlebell or get your laundry out of the dryer, your alignment and form should be the same.

So, let’s dive into the specifics of what that should look and feel like in your body.

Photos 1 & 2: first start by tucking your tailbone under to find a straight and stacked spine all the way down to your feet. The second photo shows what we call an anterior pelvic tilt, or a “duck-butt”, with the hips. This curved-line through the spine flares the rib cage, pokes the butt out and diminishes engagement of the abs and glutes dropping you into your lower back. Ouch! The third photo displays the posterior pelvic tilt, or “bad-dog” — when you scold your dog for chewing up your shoes and they tuck their tail underneath them. This draws the tailbone downward creating the straight-line.

Photos 3 & 4: after you’ve found your posterior tilt, draw your rib cage in and pull your belly button toward your spine. Begin hinging at your hips like you could touch a wall behind you while maintaining the alignment through your spine and a vertical alignment from your knees to ankles. Photo 4 shows a deeper descent into the hinge by continuing to press the hips back (as opposed to rounding the upper back losing lat engagement) and deepening into the knee bend without losing vertical alignment of the knee and ankle to reach the kettlebell handle(s). Grip your weights like you could bend them in half. Exhale as you stand to help brace and contract the abs in to protect the low back.

Photo 5: the top of your deadlift should resemble your starting position with the load, in this case kettlebells, underneath you.

Give these tips a try and let us know how this helps you in your next STRENGTH class!