The deadlift is one of the most common and crucial movements in life. It is (should be) performed each time we pick something up from the ground. However, very few people understand how to do it correctly.
I test this movement, a long with a few others, in the office to get a sense of how a client moves and to asses any movement faults. So many people round their backs when they pick something up from the ground which will eventually lead to lower back pain. I think of bending a paper clip over and over until it breaks. This example is what happens to our lower back if we continually round our lower back when we pick something up from the ground (deadlift). Our back does not break in half like the paper clip, but it does break down and can eventually lead to lower back pain.
In the deadlift, we need to know how to brace our trunk, create torque and never sacrifice form for range of motion. Sacrificing form for range of motion is the fault I see the most.
The deadlift shares the same load order sequence and universal laws as the squat --> brace the trunk, create torque, load the hips and hamstrings, keep the shins vertical and distribute weight over the center of the feet.
The set up: my feet are shoulder width apart. My trunk is braces and my hamstrings are loaded - meaning my butt is back like I'm going to sit in a chair which creates tension in my hamstrings. My hands hang straight below my shoulders and my shins are vertical.
As I begin the lift, my spinal position does not change. We want to keep the weight as close to us as we can.
As we stand up, squeeze your flutes as you extend your hips. Don't lean back or shrug your shoulders at the top.
To lower the weight, simply reverse the order of the movement. Keep your trunk braced, back flat, head neutral, load your hips and hamstrings by sending your butt back and maintain as much tension in the system as possible.