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.
EXERCISES
