Deadlifting – What Is It? And How Do You Do It?‏

deadlift-good-form-girl

Consistently I discuss ‘the 3 big lifts.’

Previously I have written about the squat.

Today it is the turn of the…..

DEADLIFT

Just like many topics in the fitness industry you could ask 5 different people their opinions on the deadlift and receive viagra super active 5 different responses.

I have mixed feelings on the subject but I shall try and articulate them succinctly enough to give you some great information.

WHAT IS A DEADLIFT?

Basically this is when you take the bar from the floor to a standing position roughly at your hips.

Technique is key in every exercise you do but it is even more vital in the deadlift. Any slight wrong you have in your technique could result in injury.

Trust me; you do not want to mess around with back pain.

Get your deadlifting technique as flawless as you can.

Firstly we shall discuss how best to grip the bar.
I strongly advise that anybody who uses the straight barbell deadlift uses a double overhand grip.

This is the most basic and easiest to apply grip.
It is also the safest and ensures your body is as symmetrical as possible during the lift.

Some people use a mixed grip, with one overhand and one underhand. This is the strongest grip available and will aid you to lift a higher total.

However, it can be problematic as it can put a slight tilt on your hips and spine which could cause a muscle imbalance.

For most of your session, especially with higher reps I would go with the double overhand grips and utilise the mixed grip when going for attempts at your 1 rep max or heavier sets.

Once you have secured your preferred method of gripping here is what I want you to do next.
Stick your ass out; make your chest as tall as possible. Your back should be as flat as it possibly can.

Head looking up to exaggerate this body position.

Bend your knees until your shins are touching the bar. I want the bar attached to your shins throughout the lift.

Keeping your chest flat, start to pull the bar by keeping the bar close to your body, it should scrape up your shins and your thighs until your knees are locked out.

At the top of the deadlift avoid one of my pet hates that I always witness.

DON’T LEAN BACK!

Stop moving the bar as soon as you feel your knees have locked out.

Just because you have locked out and got to the top of the deadlift, DO NOT JUST PUT THE BAR DOWN.

Be sure to stick your ass back out, move your hamstrings back whilst keeping that perfect flat back and chest.

Then return the bar to the floor.

The manner you put the bar down is just as important as the set up.

Some people liken this exercise to a squat but they are totally wrong.

It is a completely different movement, the deadlift is a hip dominant movement and I try to focus on getting my clients to hinge at the hips.

Another trick you can use is to deadlift barefoot. Which will help you use your feet to drive.

So 600 odd words in and I am not nearly done covering the points I want to hit you guys with.

Don’t want to overload you with too much information in the one sitting.

Tomorrow will be part deux of this e-mail mainly focusing on why should you deadlift and what set and rep ranges you should be using.

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