Deadlift

Description:

The Deadlift is a compound exercise that works multiple muscle groups in your body, including your glutes, quads, hamstrings, back, and core. It is arguably one of the best exercises for building overall strength and muscle mass.

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Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Pull

Instructions:

Step 1: Start by standing with your feet hip-width apart, with your toes pointing forward.
Step 2: Bend your knees slightly and position your hands on the barbell so that they are slightly wider than shoulder-width apart.
Step 3: Keep your back straight, with your shoulders pulled back and your chest up. This is your starting position.
Step 4: Engage your core and drive through your heels to stand up straight. Keep the barbell close to your body as you lift it.
Step 5: At the top of the movement, your hips and knees should be fully extended, and your shoulders should be back.
Step 6: Slowly lower the weight back down to the starting position, keeping your back straight and your core engaged.
repeat the movement for the desired repetitions.

Target Muscle Groups:

Quadriceps
Glutes
Hamstrings
Lower Back

Common Mistakes:

Rounding the lower back
Leaning too far forward
Not engaging the hips
Using too much weight
Hyperextending the back
Not warming up properly

Variations:

Barbell Deadlift
Axle Bar Deadlift
Dumbbell Deadlift
Kettlebell Deadlift
Deficit Deadlift
Pause Deadlift
and many more

Links to each will be provided as they are added to the website.

Safety Tips:

Always perform a proper warm-up before deadlifting.
Start with a light weight and gradually increase as you become more comfortable with the movement.
If you have any pain or discomfort, stop the exercise and speak with a trainer.
To increase the grip you can also try using a mixed grip (one palm facing towards you the other facing away).

Additional Information:

Deadlifting is a great exercise to build strength, but it’s essential to include a variety of other exercises in your workout routine to target different muscle groups and avoid overuse injuries. If you’re new to lifting consider getting help from a trainer or someone experienced to make sure you’re doing it correctly.