Here is a concise summary of the 5 simple steps to properly deadlift and minimize injury:
**Deadlift in 5 Steps:**
1. **Create the Pillar**:
* Stand with feet hip-width apart, toes forward, and bar over midfoot
* Tilt pelvis back, flatten ribs, and squeeze glutes/core to maintain a straight spine
2. **Grab the Bar**:
* Push hips back while keeping fists down, then bend knees to reach the bar
* Ensure bar is over midfoot, hips are above knees but below shoulders, and spine is neutral
3. **Create the Wedge**:
* Drive knees out against arms, take a deep breath, and brace core
* Extend chest, activate lats, and maintain tension
4. **Push (Lift)**:
* Imagine pushing the floor away with your feet to lift the bar
* Hips and chest rise at the same rate; avoid lower back rounding
5. **Descent (Lower)**:
* Control the weight down, pushing hips back and sliding the bar along thighs/shins
* Avoid bouncing the weight; gently touch the floor before the next rep.
Here are the key facts extracted from the text, numbered and in short sentences:
**Deadlift Setup and Technique**
1. Stand with feet hip-width apart, toes facing forward, and the bar aligned over the middle of the foot.
2. Feet should be positioned with the bar directly over the midfoot.
3. Hips and ribs should remain stacked like a pillar throughout the lift.
4. The pelvis should be tilted back, with the bowl of the hips (imagined as a bowl of water) flat.
5. Engage the core to flatten the ribs.
6. Squeeze glutes and inner thighs together to maintain the pillar position.
7. Make a fist in each hand and push down to straighten arms and activate lats.
**Grabbing the Bar**
8. Keep the pillar position intact when grabbing the bar.
9. Push hips back while keeping fists pushing straight down under the shoulders.
10. Bend knees and bring shins to the bar to pull yourself down the last few inches.
**Positioning and Lift**
11. The bar should be close to the body, with shins almost touching the bar.
12. Hips should be above the knees but below the shoulders.
13. Maintain a neutral spine, including the neck.
14. To lift, push the floor away with feet, rather than pulling the weight up.
15. Hips and chest should rise at the same rate during the lift.
**Descent**
16. Control the weight down, avoiding letting gravity drop the weight.
17. Push hips back and slide the bar down along thighs, then shins, to return to the starting position.
18. Avoid bouncing the weight up off the floor; instead, gently touch the floor with the weight.
**General**
19. Using a well-written workout program can help minimize injury and maximize growth.
20. Avoid doing too many lower back demanding exercises in one workout.