Fitness coach Jeff Nippard continues to provide fans with easy-to-understand guides on popular exercises. In his latest endeavor, Nippard gave his five-point checklist on how to properly execute the perfect deadlift.
The deadlift is considered to be one of the big three lifts alongside the squat and bench press. It’s a true test of strength and power, making the movement extraordinarily popular not only among powerlifters but all fitness enthusiasts, including Jeff Nippard, a natural multi-sport athlete who regularly breaks down the science behind various exercises.
Jeff Nippard Explains How To Properly Execute a Deadlift
Below, you can find Nippard’s quick breakdown of how to perform a deadlift with perfect form.
“Deadlift checklist, if you tick all five, you have a perfect deadlift.”
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- Set your stance
- Grab the bar
- Pull the slack out
- Pull
- Lock-out
Set your stance
Nippard believes it’s best to start the stance with your shins one inch from the barbell, adding that the bar should cross the middle of the foot.
“First, set your stance. Start with your shins about one inch from the barbell and your feet at hip width. For a sumo deadlift, you’ll take a wider stance but I’ll cover that separately. The bar should cross the middle of your foot. Point your toes slightly out.”
Grab the bar
When grabbing the bar, Nippard stressed not to make the mistake of squatting down.
“Second, grab the bar. Get your hips back with nearly straight knees. Don’t make the common mistake of squatting down. The deadlift isn’t a squat. Grip the bar with your hands just outside your shins. An over-under grip, hook grip, or strapped grip will keep the bar from slipping. Let your shins make contact with the bar and they should be pointed straight up,” said Jeff Nippard.
Pull the slack out
Nippard prefers to pull tension into the bar gradually.
“Third, pull the slack out. Instead of ripping the bar, pull tension into the bar gradually.”
Pull
While pulling the load, Nippard advises lifters to keep their chest up and thrust the hips forward.
“Fourth, pull. Lift your chest up while thrusting your hips forward. Keep the bar in contact with your legs.”
Lock-out
For the all-important lock-out, Nippard says not to shrug or squeeze your back at the top and lower the weight by allowing your knees to bend.
“Fifth, lock-out. Stand up straight and lift your chest up. Don’t shrug or squeeze your back at the top. Lower the weight by setting your hips back and letting your knees bend. Keep the bar in tight so that it lands back over the middle of your foot.”
Aside from Nippard, other health and fitness experts such as Dr. Peter Attia and Dr. Stuart McGill have examined the deadlift closely. Dr. Attia admits the movement is critical to his workout routine but he acknowledges how technical it can be.
“At no point did I understand the importance of tension in the arms, intra abdominal pressure, the variability of foot pressure on the ground, none of that stuff just brute force stupidity. Today, as I know those things, it allows me to modulate force on a good day, kind of push the envelope a little bit in what I perceive is safe.”
Due to the risks associated with deadlifts, bodybuilding icon, and health expert Lee Labrada has also opened up on safer alternatives for the exercise. For those over 60 years of age, Labrada pointed to the efficacy of hyperextensions to minimize injury risk.
“The hyperextension is a safer alternative for strengthening the spinal erectors without creating a lot of risk,” adds Labrada.
The deadlift remains a staple exercise in many workout routines today. With years of experience competing and coaching at the highest levels, Jeff Nippard’s checklists certainly come in handy for anyone aiming to perfect their form.
Check out the full video from Jeff Nippard’s YouTube channel:
READ:
- Jeff Nippard Shares His 5-Point Checklist for a ‘Perfect Squat’
- Coach Jeff Nippard Shares His 5-Point Checklist for a ‘Perfect’ Bench Press
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