Why You Should Do Deadlift
Deadlift is another good exercise apart from squat. Not that I like doing deadlift, but I realize that it is a functional exercise which help in our daily lives. Imagine you squat down to pick something up heavy.
Moreover, from the bodybuilding perspective, if deadlift is done properly, it is good for overall body development. It is a compound movement that works abdomen, back, thighs (quadriceps), hamstrings and butts (gluteus maximus). Once you do deadlift on regularly, you will see gains in other parts of your body too.
How To Do Deadlift Correctly
Proper form is very important. So, here is the step guide in doing deadlift:
- Stand with your feet shoulder width. Feet should point straight forward.
- Use reverse grip (also known as alternating grip or hook grip) to hold the barbell. In this grip, one hand is supinated (palm faces you) and the other pronated (palm facing away). You can also hold the bar with an overhand grip. Choose whatever grip is most comfortable for you. I go for reverse grip. Just make sure you grip it correctly without hurting your wrist.
- Lower your hips so that your thighs are parallel to the floor. Straighten your back and look straight ahead.
- Keep you back straight and keep your hips low at all times. Make sure the weight is close to your body too. Also, keep your abs tight to minimize the stress imposed on your lower back. Maintaining this proper form is very important to avoid injury.
- Now, lift the bar. When you stand up with the barbell, your hips and shoulders should go up together. If your hips go before your shoulders, you are using your back and not your legs. If this takes place, reduce the weight so that you can have the right form before adding more weights. Do not exert force with your arms, this is not an arm exercise. Push your legs through the floor to lift the weight, DO NOT start the lift using your arms.
- Come to a standing position with upright posture. Pull your shoulders back if they are rounded forward.
- Lower the barbell in a controlled manner back to the initial. Do not forget to keep the back straight because you are still supporting the weight.
- Think of a deadlift as a squat, only the bar is in your hands rather than on your back.
- Start deadlift exercise without weight or only lightweight when you first started to ensure you get the form correct.
- If you have issue with your grip strength, try wrist straps with a conventional grip.
- If you have trouble keeping your back straight, try to look at the ceiling during the lift.
- The reason I recommend you to use reverse grip because I realize that I am able to complete one to two more reps than when I used a traditional grip. May be it is just me.
Some weightlifters use special belts to keep their lower back stabilized. Again, just like barbell squat, whether or not these belts actually prevent injuries is debated. One school of thought believes that the use of belts does not allow the development of one’s stabilizer muscles, thereby increasing the potential of serious injury.
In short, dead lift is another great compound exercise you should consider.
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