Deadlift: Proper technique can reduce injury

Story and photo by Cesar Alvarez
Ramstein Health and Wellness Center health and fitness specialist

There is one exercise that can, if repeatedly performed poorly, lead to injuries of “lumbago,” or lower back injuries — it’s the deadlift.

The deadlift is a weight training exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It is considered among strength and conditioning professionals as one of the big three exercises to be included in an overall strength training program.

Anyone unfamiliar with the intricacies of the deadlift could easily assume it is simple to execute, with basically nothing more than bending down, grasping a barbell and standing up. A movement pattern simple in appearance should not be judged entirely based on perception.

Two of the most common mistakes when performing this exercise are rounding the back
during the initial pull and hyperextending the back or jerking the weight up at the end of the exercise.

Typically, the term deadlift is associated with both conventional and nonconventional styles. An individual’s lifting style should be based on their body and not on someone’s physical characteristics.

These proper techniques will prevent many of the injuries associated with this lift:
• Keep feet flat and shoulder width apart
• Grasp the barbell with an alternated grip (one with one palm up and one down) or both facing down slightly wider than shoulder width apart
• Arms are outside the knees with elbows extended
• Stand up keeping the barbell close to the shins
• Keep chest held up and out squeezing shoulder blades together.

If you would like more information about proper lifting techniques or beginning a basic weightlifting program, email the HAWC at 86amds.hawc@ramstein.af.mil or call them at 480-HAWC (4292).