Deadlifting – Why?‏

deadliftFemale

So apparently when I start talking about deadlifting I find it hard to stop.

It is like a packet of pringles, once you pop you can’t stop.

Well not for us, as we are all health conscious people and wouldn’t eat such rubbish like pringles.

Yesterday we covered more technical aspects of the deadlift.

Today we are going to advance on to looking at why we should be deadlifting and how you should be programming the deadlift into your workouts.

Despite the injury risk I perceive in heavy deadlifting I still think it is a must for those looking to make big strength gains and packing on new muscle mass.

There is a risk with most exercise so don’t overly worry about this.

The deadlift helps to strengthen more major muscle groups than pretty much any other exercise.

Obviously, the deadlift hits the posterior chain hard. Working various muscles in your legs, glutes and hips.

It also works heavily your lower and upper back.
People sometimes forget that during the pull phase and upon completion of locking out the knees standing that it strengthens arms and shoulders as well.

The deadlift is also a key component of building core strength. Having a strong core is crucial as our core is necessary to complete most movements.

Core is usually a wishy washy term. By core I mean, abdomen, stomach, hip, lower back and glute muscles.

As I stated earlier if you want to make the quickest and best strength and lean muscle gains then look no further than deadlifting.

How should you incorporate this in your training?

When deadlifting I never program any more than 6 repetitions.

Deadlift is an exercise where form is of the upmost importance. Upwards of 6 reps I find that form becomes sloppy and the risk of injury increases greatly.

To ensure the quality of reps keep the numbers low and focus on having the perfect form to take away a large risk of the injury which is apportioned to deadlifting.

As with any big lift I like to add some accessory lifts which help to compliment and improve the areas we are hitting on the deadlift.

Alongside any deadlifting programme I will always accompany it with these 3 exercises;

RDL’s (Romanian deadlifts)

Barbell hip extensions

Rack pulls

These exercises mimic the movements during a deadlift and work the same muscle groups which will help to make your deadlift stronger.

Believe it or not you may have the wrong body type for deadlifting which will make this harder for you.

If you are an ectomorph which is the build where you are taller with long limbs and are likely to be leaner and skinner it could be more difficult for you to deadlift.

Due to having a longer body the difficulty of maintaining the correct posture increases. If this applies to you, be extra vigilant.

Again, the deadlift has set my keyboard on fire.

I know you all love the deadlift but tomorrow will definitely be the last part of my impromptu deadlift series.

We will look at different variations of the exercise particularly looking at my favourite, the trap bar deadlift.

As usual I appreciate any feedback on these
e-mails so let me know what you guys think!

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