However, do them wrong, and you can greatly increase your risk of injury, especially to your back.

但是，如果做錯了，就會大大增加受傷的風險，尤其是背部受傷。

In this video, with the help of Ed Cohen, the greatest powerlifter of all time, and Dr. Stuart McGill, the foremost authority on spine-bound mechanics in back pain, I'm going to give you three simple, yet extremely effective steps to perform a perfect deadlift.

在這段視頻中，在史上最偉大的力量舉運動員埃德-科恩（Ed Cohen）和背部疼痛脊柱束縛力學方面最權威的斯圖爾特-麥吉爾（Stuart McGill）博士的幫助下，我將為您介紹三個簡單但極其有效的步驟，讓您完成完美的負重舉。

Step one is setting up in a proper start position.

第一步是擺好正確的起跑姿勢。

For most people, set your feet just inside shoulder width, with toes pointed relatively straightforward.

對於大多數人來說，雙腳應與肩同寬，腳尖相對平直。

The bar should be positioned directly over your midfoot.

橫杆應位於中腳正上方。

As you get down to the bar, there are three foundational technique pillars you need to focus on assuming for a perfect start position before the bar is moved from the ground.

當你站到槓前時，有三個基礎技術支柱需要你重點掌握，以便在槓從地面移動之前做出完美的起始姿勢。

The first we already established with the bar positioned over the middle of your foot.

第一種方法是我們已經確定的，將橫杆放在腳中部。

This will ensure the bar is ready to be moved in a straight path.

這將確保橫杆準備就緒，可以沿著筆直的路徑移動。

If the bar is positioned too far forward, the bar must travel back in towards the body as it's lifted from the ground.

如果橫杆位置過於靠前，橫杆從地面抬起時就必須向身體後方移動。

And when you're trying to lift max weights vertically from the ground, horizontal bar movement is detrimental to the efficiency of the overall lift.

當你試圖從地面垂直舉起最大重量時，橫杆的移動會影響整體舉重的效率。

The second is to have the bar connected to your body.

其次是讓橫杆與身體相連。

This means the bar will end up touching the shins in your start position.

這意味著在起始姿勢時，橫杆會最終觸及小腿。

And no, you don't need the bar five inches away from your body just because you're really tall.

不，你不需要因為個子高就把橫杆放在離身體五英寸遠的地方。

Bar twisting the chin.

酒吧扭下巴。

Here.

給你

And from this position, look.

從這個位置看

Shoulders are over.

肩部結束。

Here.

給你

I press my abs down.

我把腹肌壓下去。

Think about this scenario for a moment.

請想一想這個場景。

If you were to set up with the bar a few inches away from the shins, you lose the desired midfoot alignment and create more horizontal displacement to complete the lift.

如果您將橫杆設置在距離脛骨幾英寸遠的位置，就會失去所需的中足對齊，併產生更大的水準位移來完成舉重。

Or if you do create midfoot bar alignment and have the bar away from your shins, it means you've shifted your full body back too far and likely will be off balance and therefore unable to create efficient force and power into the rest of the lift.

或者，如果您確實進行了中足橫杆對齊，但橫杆遠離了您的小腿，這就意味著您的整個身體後移了太多，很可能會失去平衡，從而無法在舉重的其餘部分產生有效的力量和動力。

The final technique pillar that completes this start position harmonious trio is aligning the bar with the posterior deltoid, which is essentially where you would place the bar for a low bar back squat.

完成起始姿勢和諧三重奏的最後一個技術支柱是將橫杆對準三角肌後側，這基本上就是低杆後蹲時橫杆的位置。

If we look closely at your deltoid muscle, we find it is made up of three parts.

如果我們仔細觀察三角肌，就會發現它由三部分組成。

The anterior, middle, and posterior portion.

前部、中部和後部。

While some coaches use the cue shoulders over the bar when setting up a deadlift, I find it can be too general and can lead to more variation in the setup position.

雖然有些教練在設置負重舉時使用肩部超過橫杆的提示，但我發現這可能過於籠統，會導致設置姿勢的更多變化。

On the other hand, posterior deltoid over the bar is far more foolproof and will set the person exactly where they should be every single time.

另一方面，三角肌後側過杆則更加萬無一失，每次都能讓人準確無誤地到達應該到達的位置。

And it will create a fairly vertical arm position as a side effect, which is desirable for lifting max weights from the ground.

這樣做的副作用是，手臂的姿勢會相當垂直，這對於從地面舉起最大重量的重物來說是非常理想的。

This last step is also especially crucial if you're going to use a mixed grip.

如果要使用混合握把，最後一步也尤為重要。

This method of grabbing the barbell with one hand over and one hand under is commonly used by powerlifters as it is often stronger than a double overhand hold, allowing many to lift more weight.

這種一手在上一手在下抓握槓鈴的方法常用於力量舉運動員，因為它通常比雙手在上抓握更有力，使許多人能夠舉起更大的重量。

Now if your arms were not vertical or very close to it, the bar would likely drift away from your body to a greater extent on the undergrip side as you stand up, lending the bar and your body to twist.

現在，如果你的手臂不是垂直的，或者非常接近垂直，那麼當你站起來時，握把下側的橫杆可能會更大程度地偏離你的身體，從而導致橫杆和你的身體發生扭轉。

So if you find yourself twisting in this way while using a mixed grip, you might be starting with your shoulders too far forward.

是以，如果你發現自己在使用混合握法時以這種方式扭動，可能是你的肩膀開始時過於前傾。

Okay, before we move on to this next crucial step, if you're dealing with any aches and pains trying to deadlift, after this video, head on over to Amazon.com and check out my injury fix book, Rebuilding Mylo.

好了，在我們進入下一個關鍵步驟之前，如果你在嘗試負重舉重時有任何痠痛，在觀看完這段視頻後，請前往亞馬遜網站，查看我的傷病修復書《重建我的力量》。

It will show you the exact steps I use as a doctor of physical therapy to help fix injuries and help the best athletes in the world return to lifting pain-free.

它將向你展示我作為理療醫生幫助修復損傷的確切步驟，並幫助世界上最優秀的運動員無痛恢復舉重運動。

But for now, let's continue with today's video.

但現在，讓我們繼續觀看今天的視頻。

Before you begin your deadlift from this proper start position, there's a crucial next step you must do.

在從這個正確的起始姿勢開始負重舉重之前，還有一個關鍵的下一步必須要做。

My object was, how can I use my whole body into whatever movement I'm doing?

我的目標是，無論我在做什麼動作，我怎樣才能全身心投入？

As I grab the bar and pull the tension out, all of a sudden every muscle from my neck down to my lower back gets squeezed and pulled in tight, which I guess is to protect my spine and maintain that position.

當我抓住橫杆並拉緊時，從脖子到腰部的每一塊肌肉都會突然被擠壓拉緊，我想這是為了保護我的脊柱並保持這個姿勢。

At the same time, I try to wiggle my hips in closer to the bar under tension, and then my glutes are just ready to explode right from the bottom.

與此同時，我試著在拉力作用下扭動臀部，使其更靠近橫杆，然後我的臀部就會從底部開始爆發。

Basically build that pre-tension in your hips ever before the bar is moved from the ground.

基本上，在槓鈴離開地面之前，臀部就已經形成了預拉力。

Yes, in my whole body, most people don't preload their hips enough.

是的，在我的整個身體中，大多數人的臀部預緊力都不夠。

That's why their butts come up and they end up using way, way, way too much fat.

這就是為什麼他們的屁股會翹起來，最後用了太多、太多、太多的脂肪。

Stu, can you explain the science behind this approach?

斯圖，你能解釋一下這種方法背後的科學原理嗎？

So the body, from a scientific point of view, is a linkage.

是以，從科學的角度來看，身體是一種聯繫。

It's an articulated linkage with many segments.

它是一個鉸接式聯動裝置，有許多節段。

So consider a train.

那就考慮一下火車吧。

You have the locomotive and then there's a little slack in the coupling to the second car.

火車頭和第二節車廂的聯軸器有一點鬆動。

As the locomotive moves forward a couple of inches, then it pulls out the slack and then the second car moves.

當機車向前移動幾英寸後，它就會拉出鬆弛的部分，然後第二節車廂就會移動。

So the train locomotives actually call it stretching the train.

是以，火車機車實際上稱之為 "拉長火車"。

And if you measure that in a long train, that locomotive travels a long way before the caboose actually starts to move.

如果在一列長長的火車上測量，火車頭走了很遠之後，駕駛室才真正開始移動。

Well, the body is the same kind of a linkage.

那麼，車身也是同一種聯動裝置。

What Ed was describing was you take all those little slacks out between the train cars.

艾德所說的是，你把車廂之間的那些小松垮垮的東西都拿出來。

So your shoulder actually begins to dislocate when you pull those hundreds of kilos.

是以，當你拉動這幾百公斤的重物時，你的肩膀實際上已經開始脫臼了。

So as he was saying, pulling down with the lats, he was screwing the head of the humerus right into the top of the shoulder joint to take all of that slack out.

是以，正如他所說的那樣，在用腹肌向下拉的同時，他將肱骨頭擰到肩關節的頂部，以消除所有的鬆弛。

All of those great coaching cues were to couple everything stiff.

所有這些偉大的教練提示都是為了讓一切都變得僵硬。

So in the very end, Ed would just squeeze the bar and then unleash the hips and flew.

所以到了最後，埃德會直接捏住橫杆，然後放開臀部，飛身而起。

The third and last step is proper execution or movement of the deadlift.

第三步，也是最後一步，是正確執行或移動舉重動作。

A helpful way to think about this lift is to break it down into two parts.

思考這一提升的一個有用方法是將其分為兩個部分。

From the ground to the knee is similar to a squat in that your chest and hips rise at the exact same rate.

從地面到膝蓋的動作與深蹲類似，胸部和臀部以完全相同的速度上升。

Now, this does not mean you start in a squat position.

現在，這並不意味著你要從蹲姿開始。

Rather, you assume the three fundamental pillars of proper deadlift technique and then squat it up to the knee.

相反，你需要掌握正確舉重技術的三大基本支柱，然後深蹲至膝蓋。

Step two is to hinge like an RDL to the standing position.

第二步是像 RDL 那樣鉸鏈到站立位置。

So put it together.

那就把它放在一起。

The sequence is squat to the knee, then RDL up to standing.

順序是深蹲到膝蓋，然後 RDL 起立。

Once standing, don't just drop the bar back down to the ground.

站立後，不要直接將單槓放回地面。

Remember, every lift in the gym has two parts.

請記住，健身房中的每個舉動都有兩個部分。

An eccentric lowering and a concentric ascent.

偏心下降和同心上升。

If you throw out the lowering of a deadlift, you may miss out on potential strength and muscle gains as your body has less time under tension.

如果你放棄了負重舉的降低動作，你可能會錯過潛在的力量和肌肉增長，因為你的身體在緊張狀態下的時間更短。

Yeah, big change.

是啊，變化很大。

Instead, we want to control the descent by reversing the prior cues.

相反，我們希望通過逆轉先前的提示來控制下降。

Hinge or RDL to the top of the knee and then squat the bar back down.

將槓鈴鉸鏈或 RDL 舉到膝蓋頂端，然後將槓鈴蹲下。

If done correctly, you'll finish in the perfect start position, ready to start your next rep.

如果方法正確，你就能以完美的起始姿勢完成動作，準備開始下一個動作。

I hope this video was helpful for teaching you proper deadlift technique.

希望這段視頻對你掌握正確的舉重技術有所幫助。

Give this video a watch next for some cues on how to squat with perfect technique with tips from world record-setting powerlifter Matt Winning and two-time Olympian Chad Vaughn.

接下來請觀看這段視頻，瞭解如何通過世界紀錄保持者馬特-溫寧和兩屆奧運會冠軍查德-沃恩的建議，掌握完美的深蹲技巧。