The Ultimate Deadlift Guide
The Deadlift is a simple workout procedure which works the whole body. You only need weight and focus on what you are lifting. The steps involved are very easy to master. You need to maintain the right posture and pick the weight as you drop it. The repetitions of picking and dropping of the weight will work out different muscles of your body making you build the muscles you have been looking for so long. Strength training through a deadlift is among the fun things you can do. You do not need a lot of supervision. Start with lighter weights as you increase. With time, you will be surprised on how you can lift a lot of weight.
What are the muscles involved in the deadlift?
The deadlift workout targets the whole body. You will not lift the weight if your leg and hand muscles are not stretched. The abdominal region also gets its fair share of the weight. Some of the muscles you will work out as you deadlift include the following:
The weight you lift in the workout will lead to strengthening the posterior chain. Your posterior will develop more muscles and become strong. It is a workout session which many strength training guys love a lot. It works out the posterior as well as strengthening the joints. Remember weight should be supported by the muscle sand the joints which move during the weight lifting process. Your joints will become more flexible as you lift the weight.
You use the arms muscles to pull the weight up. The muscle along arms will become stronger and bigger as you deadlift with time. In order to achieve the desired results, you need to make an effort and deadlift on a daily basis so that you can develop the necessary strength and bigger muscles.
You use your hands to hold on the barbell and ensure the bar stays in position as you lift. Your arms muscles are worked out as you perform the lifts.
Shoulders and traps
The shoulders and traps allow you to hold the weight and maintain the stability as
you perform the deadlift. Your muscles will grow over time and make you stay masculine.
Back and core muscles
To keep your spine secure as you lift the weight, you involve the back muscles and the core. Your core muscles will grow and shed excess fats as you engage in the deadlift activity.
Deadlift targets different muscles of your body. There are some people who perform it as a back exercise while others will argue it is an effective exercise for the legs. You need to do it the right way and it will be an effective exercise which you can apply to build different muscles. You will achieve a whole body workout after performing the deadlift session.
How to perform a deadlift
Load the bar then secure the plates using the collars
The first step you need to take in a deadlift session is to hold the bar and secure the weight using collars. Start with few pounds as you increase. Ensure the plates are secured to avoid movements as you lift the weight.
Stand while maintaining the feet at hip width
You should maintain the right posture as you lift the weight. You need to have the feet at hips width apart then angle the feet slightly outwards. You can angle them at about 10 degrees maximum.
Maintain the bar over the middle of the feet. It should be ideally over your shoe laces. Maintain the position till you start lifting the bar.
Avoid moving your hips or the bar and lean over the bar and grab it. Your legs should be kept straight as you start lifting. The grip width should be slightly outside the legs. Hold the bar as you move your hips down. Always maintain a neutral spine position as you lift the weight.
Lift the weight till your shoulders are slightly in front of the bar. The arms should be straight as well as perpendicular to the floor.
Safety tips when deadlifting
Let the weight be distributed between the mid foot and the heels
It is necessary to avoid injury to the foot. The toes should be free to wiggler. Try to move the entire body and the weight upwards as you lift the bar.
Maintain straight arms in the entire session
Avoid bending the arms because it can lead to injuries. You should start by lifting small weight so that your muscle can get used to the weights as you increase.
Drop the weight carefully
You may end up developing injury if you are not careful when dropping the weight. Remember the deadlift session will end after you drop the weight. You should maintain the same motion you used to raise the weight when returning it to the ground. Be careful of your legs and other people in the gym as you drop the weight. When lifting heavy loads, you should always ensure you have achieved a firm grip. A slip can expose you to injuries.
The deadlift is one of the most fun and effective exercises you can carry out to improve your strength and muscle building process.