Any man or woman with high hopes of building a great physique can improve their chances significantly by learning how to deadlift with perfect technique. This exercise is such a powerful move that it is one of the first exercises written into the programs of people looking to learn how to lose weight as well as those looking for strength gains.
For some reason this exercise is often overlooked and relegated to the scrap heap of workout routines. Certain people even believe it to be dangerous.
There is no scientific evidence to support claims that performing the exercise is bad for you or will prevent you from reaching your goals. In fact, the opposite is true. The key lies in learning how to do it the right way.
We don't recommend attempting this move without first properly learning how to do it, of course. There are a few golden rules to teaching perfect form on this exercise. They are documented for you just below:
* Set your feet at shoulder width.
* Take a 20 degree bend in your knees.
* Hinge your back forward slightly.
* Keep the back flat during this phase.
* Use an overhand or underhand grip on the bar.
* Drive up through your heels.
* Your hips will move back in line and you'll end up in a straight line by the time you reach the top of the repetition.
* At the top of the move, your lower back should be slightly extended, chest out proud.
The eight steps above depict the perfect deadlift form. It is hugely beneficial to spend a little bit of time getting yourself familiar with these steps with just a barbell before trying to hit any big numbers. Good form always defeats heavy weights.
If you need any further advice on certain tips, now we'll look at the more complex sections in more detail for you.
Most people make the crucial mistake of squatting as they perform this exercise. Avoid this by limiting the bend in your knees to 20 degrees, no more.
Experimenting with your grip can also return great gains, so get creative with the various hand positions as you gain familiarity with the techniques above. Keeping your back straight is the difficult part, but if you can focus on pushing your shoulders back at the peak of the repetition you will eliminate this issue altogether.
As you drive the weight up, imagine you are trying to push the earth from underneath your feet. At the same time, imagine a rope is pulling you by the hair to stand up straight. This will ensure the perfect form is achieved.
Learning the ins and outs of how to deadlift can be tricky for many people, but you now know the basic principles of the move. While many tips on how to lose weight or put on size can often be quite vague, the principles above will help you to get the most out of the biggest exercise in the gym.
For some reason this exercise is often overlooked and relegated to the scrap heap of workout routines. Certain people even believe it to be dangerous.
There is no scientific evidence to support claims that performing the exercise is bad for you or will prevent you from reaching your goals. In fact, the opposite is true. The key lies in learning how to do it the right way.
We don't recommend attempting this move without first properly learning how to do it, of course. There are a few golden rules to teaching perfect form on this exercise. They are documented for you just below:
* Set your feet at shoulder width.
* Take a 20 degree bend in your knees.
* Hinge your back forward slightly.
* Keep the back flat during this phase.
* Use an overhand or underhand grip on the bar.
* Drive up through your heels.
* Your hips will move back in line and you'll end up in a straight line by the time you reach the top of the repetition.
* At the top of the move, your lower back should be slightly extended, chest out proud.
The eight steps above depict the perfect deadlift form. It is hugely beneficial to spend a little bit of time getting yourself familiar with these steps with just a barbell before trying to hit any big numbers. Good form always defeats heavy weights.
If you need any further advice on certain tips, now we'll look at the more complex sections in more detail for you.
Most people make the crucial mistake of squatting as they perform this exercise. Avoid this by limiting the bend in your knees to 20 degrees, no more.
Experimenting with your grip can also return great gains, so get creative with the various hand positions as you gain familiarity with the techniques above. Keeping your back straight is the difficult part, but if you can focus on pushing your shoulders back at the peak of the repetition you will eliminate this issue altogether.
As you drive the weight up, imagine you are trying to push the earth from underneath your feet. At the same time, imagine a rope is pulling you by the hair to stand up straight. This will ensure the perfect form is achieved.
Learning the ins and outs of how to deadlift can be tricky for many people, but you now know the basic principles of the move. While many tips on how to lose weight or put on size can often be quite vague, the principles above will help you to get the most out of the biggest exercise in the gym.
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Further tips: You can see the exact technique demonstrating how to deadlift as well as easy but proven tips showing you how to lose weight straight from Russ Howe PTI, the UK's most watched source of personal training information online.
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