How to do the Deadlift

Description:

From a standing athletic position with a bar on the floor in front of you, lower your butt and lean slightly forward, grasp the bar and raise up to a standing position.

How to do it:

1. With a barbell on the floor in front of you take a shoulder width stance, toes pointing forward.

2. Lower your butt and bend forward at the waist so that you can grasp the bar with both hands. When holding the bar your forearms should be against the outside of your legs. At the start position your shins and quads should form a 90% angel and your quads and chest should also be 90% relative to each other.

3. Begin the lift by driving your legs first (most of your weight should be in your heels) and continue upwards until you are standing upright.

4. Once erect thrust your chest forward and pull your shoulder blades back as if coming to attention.

5. Lower the weight by bending your knees and leaning forward simultaneously. Touch the weight to the floor and repeat.



Do’s and Don’ts:

1. Do NOT arch your back at any time. It should be straight and tight from start to finish.

2. Do keep your chin UP! Your eyes should be looking straight ahead at all times.

3. Do raise the bar up so that it scraps along your shins and quads all the way up.

4. Do come to a complete and total stop at the top. Hesitate as you stand at attention for at least a full second.

5. Do NOT slam the weights down. Touch them to the floor lightly between each rep.



Variations:

1. Vary your grip type. Generally its easier to have one hand in an overhand grip the other an underhand one. Switch which hand is in which position.

2. Vary your grip position. Wider or more narrow allows you to feel the emphasis in different areas of the upper body. Always keep your grip such that your arms are against the outside of your legs.

3. Vary your foot position. Wider or more narrow allows you to feel the emphasis in different areas of the lower body. Always keep your grip such that your arms are against the outside of your legs.



Muscle building importance:

An overall power move that involves more muscles than any other move in a routine, including the lower back, upper back, trapezius and every leg muscle. You will do this exercise for as long as you lift, if you want to build muscle mass. It is not a beginners move because you MUST have mass and strength to even try this move.


Click here to return to Home Page