How to deadlift properly and how to start deadlifting without lower back pain

Some people are scared of deadlifts due to injury especially lower back injuries but if you perform deadlifts properly then you will not be injured. The deadlift is not only for your legs workout but it covers full-body workouts like for your arms, but, traps, shoulder, back, leg, core, abs, etc.

How to start the deadlift properly

Step 1: You have to do some warmup basic exercises before deadlift such as:

First, you must start with some basic stretching mentioned below before running or cycling, or any other workout; Stretching is one of the pain killers;
Second, you can fast walk or run on the treadmills just only for 5 - 10 minutes; If you are fat enough then you need to walk as fast as possible in the morning or evening depending on your available time and you may decrease your weight first and then you can start deadlift;
Cycling only 5 - 10 minutes;
Lunges workout just only 5 - 10 minutes;
Free squat exercise without weights and then with weights as per the capacity/level;

Precaution:

Don't skip step 1 for deadlift or whatever exercise is heavy or not too heavy.
Don't forget to drink a little bit of water just after one exercise pattern;
Use a towel in case of heavy sweating
During the workout, you can listen to music by visiting my music page where I have created some playlists for you.

Step 2: You can do some basic yoga or stretching to avoid injury to the lower back or back muscles and knee injury.

Step 3: Wear Gym Belt and shoes and other safety equipment like a shoulder pad, gloves, and wrist support which are also important;

However, now you are ready to perform a deadlift without injury but you have to follow the correct posture which is mentioned and demonstrated in the video below.

How to Perform the Deadlift properly

How to start deadlifting without lower back pain

Before performing a deadlift you should do some stretching workouts as below.

Hamstring Stretch

Picture: Hamstring Stretch

Padotasan Stretch: This stretching is a yoga workout that is very good for muscle relaxation and blood flow in the body.

Picture: Padotasan Stretch

Hip Flexor Stretch

This exercise can increase your hip joint mobility as well as leg stretching.

Picture: Hip Flexor Stretch

Picture: Cat/Cow Stretching

Notwithstanding, the deadlift is one of the best activities for working on general strength, size/meaning of the back chain, and physicality, additionally the one activity individuals battle to perform accurately - frequently prompting wounds or simply a wasteful deadlift. That is the reason it's fundamental that you figure out how to deadlift and how to deadlift appropriately to lift the most measure of weight and limit or chance of injury - prompting better acquires over the long haul.

Picture: Correct Posture of Deadlift

In the video implanted above, I'll go through 5 of the most well-known deadlift botches individuals make, yet more significantly, I'll tell you the best way to fix them to get a more outstanding, more grounded deadlift. Almost certainly, you're doing something like one of the errors displayed in the video mentioned above, however as you might insight, fixing it can prompt an expansion in your deadlift strength and eliminate any distress you might have been formerly feeling.

Music is great motivation during gym workouts and the gym is the best place for workouts.

To increase your flexibility and hip joint mobility you can do some stretching like Fire Hydrant.

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