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HOW TO DO CONVENTIONAL DEADLIFTS WITH PROPER FORM

Exercise Overview

Deadlifts is one of the best exercise for building strength in human body. Deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, then lowered to the floor.It is one of the 3 powerlifting exercises, in conjunction with the squat and bench press.

This is how a proper Deadlifts setup looks like before pulling the barbell up

Muscles Involved

Deadlifts work your whole frame. Your legs are the high movers. Your again muscular tissues maintain your spine neutral. And your hands preserve the bar on your fingers. But for the reason that weight is heavier than on every other exercise, every other muscle groups has to work too.

  • LEGS Your hamstrings and glutes straighten your hips. Your quads straighten your knees. Your calves straighten your ankles. The range of motion is smaller than on Squats since you start in a half Squat position. But the weight is heavier and starts from a harder dead stop.
  • BACK – Your back muscles contract to keep your spine neutral while gravity tries to bend it. Your lats keep the weight close to your body so it doesn’t drift away. Deadlifts are the best back-builder because they work your whole back with heavier weights than any other exercise.
  • TRAPS – Your trapezius muscles contract to keep you shoulders in place and transfer force to the bar. Even your shoulders and chest muscles contract to add support. The heavier you Deadlift, the harder your traps work, the bigger they become. You don’t need to do shrugs.
  • ABS – Your abdominal muscles and obliques contract to support your lower back. The heavier your Deadlifts, the stronger and more muscular the become. Eat right and they’ll show.
  • ARMS – Your hands hold the bar tight. This strengthens your grip and forearms. But everything upstream tightens as well during heavy Deadlifts, including your biceps and triceps. They don’t bend but work isometrically, like your lower back, to hold your body in position.

The Five Steps to Deadlift with Proper Form

1. Stand with your midfoot under the bar

Walk to the bar and stand with your mid-foot under the bar. Your shins shouldn’t touch it in this step

2. Grab the bar

Bend over without bending your legs. Grip the bar narrow, about shoulder-width apart like on the Overhead Press. Your arms must be vertical i.e. straight when looking from the front.

3. Bend your knees

Drop into position by bending your knees until your shins touch the bar. Do NOT let the bar move away from your mid-foot. If it moves, start from scratch with step one.

4. Lift your chest up

Straighten your back by raising you chest. Do not change your position – keep the bar over your mid-foot, your shins against the bar, and your hips where they are.

5. Pull

Take a big breath, hold it and stand up with the weight. Keep the bar in contact with your legs while you pull. Don’t shrug or lean back at the top. Lock your hips and knees.

 

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