a few minutes ago
KNOW - FORM
WHERE TO LOOK DURING DEADLIFTS
After all, it's called a "dead"lift, 💀 but I'm pretty sure the idea is NOT to murder your neck or back.
The left photo is a photo that I posted of a correct deadlift several months ago. And while I still think that my form here is ok, the one thing I would improve upon is the position of my head. If you study olympic weightlifters and a lot of competitive lifters, you'll see a lot of heads that look just like this, extending the neck as they lift up. But over time, I developed some pain in my cervical spine and began to wonder if it could be from incorrect head positioning while working out.
Now, many people have different opinions, arguing that you should keep your head up while deadlifting. And if that works for you, great. A guy said once, "but I can lift more weight with my head leading up." Ok, but getting injured = pain and no gains, because you won't be lifting anything if you wind up straining your neck or back!
I've had friends complaining about similar pain and I want to share the recent improvements I've made to my deadlift. THESE IMPROVEMENTS HAVE HELPED ME TO BECOME PAIN-FREE!
My opinion and the way to stay pain-free for me is to keep my spine in a neutral position. This means that while I'm lifting or lowering the bar, my head and spine stays in a neutral position, not lifting up excessively or rounding down. You can see from the pic that when lifting the head up, the cervical spine extends more than in the image next to it with the neutral spine.
When doing my correct deadlifts, I'm looking down at a spot on the floor slightly in front of me, where I imagine the 🍑 booty gains are waiting for me. Most importantly, don't look straight down, rounding the spine or straight up at the ceiling. Hope this helps, and happy lifting! I'm constantly making tweaks and improvements to my form, and you should too!