I recently started ‘Ladies Learning to Lift’ workshops at the gym I PT at. These 30-minute sessions change weekly and teach women how to lift weights safely and confidently. (If you’re interested, these are held on Saturday mornings, 11am so do book on!)
My last session with three lovely ladies focused on mastering the deadlift. I’ve seen a lot of questionable form on the platforms and I get it, there’s a lot to remember. That said, I would like to share my favourite simple and effective cues that have worked wonders with client
1. Drive through the floor
Yes you’re pulling the bar up BUT you’re also pushing away from the floor and that’s the best way to think about it. This really helps engage your legs and stop the back from taking the brunt of the lift. Push the floor away!
2. I want to see what’s on your shirt
I found this one a little while ago and it really helps keep your chest up. If your find yourself very bent over, almost facing the ground in the set up, think about showing off your top. Lower your hips back and lift up the chest (don’t cheat here and arch your back to lift up the chest)
3. Pull the lats back
4. Imagine holding paper under the armpit
These go hand in hand. (3) You want to create a rigid upper back to maintain a strong position throughout so you need your lats to be engaged. (4) You don’t want your arms swinging forward and back. The biggest reason I find people do this for is to avoid the knees, sadly in doing so they compromise their form and put their back in a vulnerable position. Keep those arms locked in place
5. Finish with the glutes
I often find if you tell someone to push through the hips they take it to the extreme and go into a hyperextension (something to be avoided). The idea of pushing through the glutes however helps keep that all important neutral spine.
The deadlift is an incredible exercise that works and strengthens your whole body but it’s also one that can get very confusing. Learning and practicing the correct form is the most important first step and one that never ends. Yes train and work hard but do it safely and smartly!
