The deadlift is perhaps the most everyday applicable
exercise there is. The deadlift is even more applicable to everyday life than
the bench press. How many times do you pick up something heavy at work or at
your home? Probably a lot. This is basically what you're doing with the
deadlift. You're picking up a heavy amount of weight straight off the ground.
The deadlift is another for those trying to build muscle
and gain strength. All powerlifting lifts will benefit from the deadlift. Why?
Because a properly performed dead lift is another massive muscle building
exercise! Weight lifting programs are meant to build as much strength as
possible, and since the deadlift works the largest muscles in the body (your
back and legs), the best powerlifting and muscle building programs utilise this
lift.
The
muscles you'll build with the deadlift
The deadlift works the largest muscles of the body. With
the deadlift you'll...
• Work more large muscles than you would with the squat
or the bench press
• Work the hamstrings, glutes, and quads. You'll build well-rounded leg strength.
• Increase your grip strength. In order to hold the weight, you need a strong grip. The deadlift will help increase that grip strength.
• Work the hamstrings, glutes, and quads. You'll build well-rounded leg strength.
• Increase your grip strength. In order to hold the weight, you need a strong grip. The deadlift will help increase that grip strength.
How to perform the deadlift safely and effectively
Proper dead lift technique is important if you want to
deadlift without injury, even more important than proper bench press technique.
You can injure more, larger muscles with the dead lift than you can with the
bench press or almost any other lift.
Here are the steps to a perfect deadlift:
• Step
1: Begin
your proper dead lift by stepping up to the barbell. The bar should be about
mid-shin level and 2-4" away from your shins, laces under the bar. You may
have to place the bar on small plates to raise it up high enough.
• Step
2: Place
your feet about shoulder width apart, as you would with many other lifts in
your workout programs.
• Step
3: Grab
the bar with your hands about 20" apart. Your chest should be pointed up.
Pull your shoulders back so your upper back is never "rounded." Look
forward, not down.
• Step 4: Begin
the lift. Keep your arms straight. The bar should come as close to your shins
as possible without actually touching them. Put your weight on your heels.
Squeeze your glutes so you lift with your legs, not your back.
• Step 5: Keep
this posture until you're all the way up with your legs locked.
• Step 6: Low
the bar in the same posture. Flex your hips first. When the bar is past your
knees, you can bend your knees.
Important safety tips to remember for a proper deadlift
As with many other lifts in muscle building workouts, the
deadlift is easy, and but also dangerous, to do incorrectly. Never raise or
lower your hips past the correct position. You can do this by putting the bar
at mid-shin level and having your shoulder blades directly over the bar.
Bending or hyper extending your back puts excess pressure
on your spine and back muscles. Prevent bending your back by keeping your chest
up and spread out. Always look straight forward when doing a deadlift.
Bending your elbows can tear your biceps. Always keeps
arm straight by tightening your triceps.
Remember, the deadlift is different than the squat.
Although they appear to work the same muscles, they are actually two very
distinct lifts. Confusing the proper steps between these two lifts could result
in injury. Always remember the squat and the deadlift are different.
You'll be lifting more weight with a deadlift than you
will with any other lift, so increase weight with caution. Make sure you're
comfortable with your technique at a particular weight before increasing. Your
muscle building goals will be ruined if you injure yourself. Proceed with
caution, do every deadlift correctly, and you'll be building muscle with your
workouts quickly!
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