One of the most important aspects of an effective exercise routine is learning the basic principles of the gym, such as learning how to deadlift properly. Regardless of whether you are learning how to lose weight or build muscle, this exercise will play a key role.
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.
* Be sure to only adopt a twenty degree bend in the knee, no further is necessary.
* Hinge your back forward slightly.
* Keep the back flat during this phase.
* Maximize your strength by gripping with an alternate grip in either hand.
* Drive up through your heels.
* As you begin to rise up, bring your hips forward to align your body in to one straight line.
* Push your shoulders back and your chest out when you reach the top portion of the rep, standing tall and 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.
Let's look at some aspects of the move in a bit more detail now.
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.
Another important aspect here is to ensure that your back does not arch. Further still, experiment with your grip until you find a variation which suits you. Many people choose a double overhand grip, but success can also be achieved with a double underhand or an opposing grip with each hand. Try them all.
When you begin to lift the weight, focus on pushing with all your force going through the heels. Many people mistakenly stand on the balls of their feet and end up falling forwards during the rep.
Now that you know how to deadlift with correct technique, you should take some time to practice these principles at home before you go to the gym. This removes confusion from the equation and ensures you can push yourself hard in your next training session. While it is true that learning how to lose weight or build muscle have become needlessly confusing affairs for most people, the age old principles like this still remain as important today as they were twenty five years ago.
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.
* Be sure to only adopt a twenty degree bend in the knee, no further is necessary.
* Hinge your back forward slightly.
* Keep the back flat during this phase.
* Maximize your strength by gripping with an alternate grip in either hand.
* Drive up through your heels.
* As you begin to rise up, bring your hips forward to align your body in to one straight line.
* Push your shoulders back and your chest out when you reach the top portion of the rep, standing tall and 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.
Let's look at some aspects of the move in a bit more detail now.
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.
Another important aspect here is to ensure that your back does not arch. Further still, experiment with your grip until you find a variation which suits you. Many people choose a double overhand grip, but success can also be achieved with a double underhand or an opposing grip with each hand. Try them all.
When you begin to lift the weight, focus on pushing with all your force going through the heels. Many people mistakenly stand on the balls of their feet and end up falling forwards during the rep.
Now that you know how to deadlift with correct technique, you should take some time to practice these principles at home before you go to the gym. This removes confusion from the equation and ensures you can push yourself hard in your next training session. While it is true that learning how to lose weight or build muscle have become needlessly confusing affairs for most people, the age old principles like this still remain as important today as they were twenty five years ago.
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More tutorials: You can see the exact strategy demonstrating how to deadlift as well as crucial, simple tips showing you how to lose weight straight from Russ Howe PTI, the most sought after personal trainer in the UK and on Youtube.
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