If you learn how to do it correctly you will improve your overall strength and lessen your chance of injury. Many people hurt their backs bending over and lifting something heavy off the ground. This is because they have weak abdominal muscles and lower back muscles. Not to mention that they do not train this movement even though it is performed in everyday activities. One quick example would be bending down to pick up a small child. That movement is very similar to a deadlift and by incorporating the deadlift into your training you will be stronger with that and similar movements. And also, have a lessened chance of injury.
So here is how to do it:
1) Start with your feet shoulder width apart and toes point forward or slightly out and shoulder blades retracted (Keeping your shoulder blades retracted the entire time will keep your back flat. Rounding of the back puts excess stress on the lower back, which is how people injure their lower backs).
2) Set your weight back by pushing your hips/butt back. This will cause you to lean over at a 45 degree angle.
3) Continue to push your hips back and bending over at the hips. Slightly bend the knees, keeping tension on the hamstrings.
4) Once you have lowered yourself enough that your hands can reach the bar/object on the ground, forcefully push your feet into the ground, contract your glutes, and push your hips forward as you return to a standing position. While lifting the object be sure to keep you shoulder blades retracted to prevent any rounding of the back.
5) Do not do this exercise with straight legs (knees locked). This will also cause you to use your back and not your hips. Using your hips takes the stress of the weight off your lower back and thus prevents injury.
Lift Safe,
Josh
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