Wednesday, March 7, 2012

Deadlifts - Conventional Method

The deadlift is the second most important exercise. (Squat is #1!) This is because it works all of your muscles using the heaviest weights you can manage in any exercise. Deadlifts help you learn to pick up an object with a straight back. This is very functional exercise, as we all need to pick up and move objects around in our everyday real lives. By learning proper form, you will prevent injuries like hernias and lower back pain that are a result from lifting with a round lower back.

Deadlifts consist of pulling the weight off the floor and then standing with your legs straight and your shoulders back. You want to sit back as if sitting in a chair when you start to pick up the bar. You want to drive the weight from your heels through your legs.

Get a good reverse grip on the bar (one hand over, one hand under). In the starting position, you want to have your thighs parallel to the floor (get your butt down). You should have your knees directly over your feet. Make sure your knees are not past your toes or behind your heels. Lift your chest, put your shoulders back and down. Pull - keeping the bar close to your body. Roll it over your knees and thighs until your hips and knees are locked. Lift with power. You want to use your glutes and quads to explode the weight off the floor. Do not jerk it but pull with power and smoothly. Do not let your back round as this will cause injury. Now lower the bar by pushing your hips back first and then bend your knees once the bar reaches knee level.

You just performed a successful deadlift. Deadlifts are functional movements that we perform every day therefore any age, gender or fitness level can benefit from this exercise.

Stay tuned……………

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