How To Do a Deadlift

So you support the movement, but feel like you can't do the challenge because:

1. You've never done a deadlift before.

2. You don't go to a gym and therefore don't the "right" equipment to partake in the 60 second challenge.

3. You see the videos of others deadlifting heavy a** weight and think - I WILL NEVER BE ABLE TO DO THAT!  Or, I hurt my back so I can't lift, or that looks scary.

4. You do deadlifts but they are not in your program right now - (this one is for all you lifters out there who think the only way to join in is to max out in this 60 seconds)

I'm here to break all your beliefs and tell you, if you can pick up a pair of socks off the floor, you can do this challenge!  (aka if you can clean your home, you can do this challenge.  And if you still insist that you can't, I'll assume you have a really messy floor...joking. joking...but not really.)

Deadlift your laundry basket, your favorite piece of luggage (or your least favorite piece of luggage), your dog, your cat, your little brother or sister, your niece, your friend, a broom stick...get creative!  

This challenge can be done with any object or weight and doesn't have to be done in a gym!

Did you see this kayak deadlifting duo?


So now that I've convinced you that you CAN do this, let's make sure you've got the basics down.

Here are the directions on how to deadlift (aka pick something off the ground the correct way.)  Below that is a video of me explaining how to deadlift that I'm sure you'll get a kick out of.

  • Stand with your feet about hip width apart, and your feet slightly angled outwards (5-10 degrees).
  • Look down – the bar/object should be over the middle of your feet. (or the object should be centered between your feet.)  
  • While keeping your chest up and out, bend your knees and reach for the bar/object.  As you do this, your back should flatten, and your back should go into a neutral spine position.
  • This is the final starting position of the deadlift.
  • All of your weight should be on your heels and mid foot. 
  • During the movement, your entire body should move upwards at the same speed. This means that your butt should not rise faster than your chest, or vice versa. 
  • Think about leading with your chest as you drive through your heels.
  • Your arms should stay straight the entire time. They are literally just there to hold onto the bar – they are not bending or pulling at all.
  • Stand up tall and straight at the top, squeezing your glutes.
  • To return to the ground, your body should descend all at the same time, just as it ascended, only backwards.

Can't wait to see your challenge video!

Don't forget to tag @deadliftsoverdepression & #deadiftsoverdepressionchallenge in your post!

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