Deadlift is one of the best workouts that you can do for your lower back, trapezius, upper back, abdominals, hamstrings, hips, gluteus maximus, quadriceps, annnnnnddd forearms. Here is how to do them properly:
- Start off with light weight, you want to make sure you have proper form before you begin lifting heavier weight.
- Set your stance: Approach the bar so that the center of both your feet are directly under the bar with your stance slightly less than should width apart to make sure there's room for you arms. Make sure your toes are either pointing forward or slightly outward.
- Squat: Bend your knees while keeping your back straight, so that you are sitting over your knees with your head up.
- Grab the Bar: Grab the bar with a grip slightly wider than shoulder width outside of your legs. It is recommended that you use the alternating grip, or, one palm facing you and the other facing away. This method will stabilize the bar and keep it from slipping out of your hands.
- Set your hips and legs: Lower your hips so that your thighs are parallel to the floor. Keep the lower parts of your legs mostly vertical. The angle between your foot and lower leg should b eclose to 90 degrees. Keep in mind, in the squat image above your back should be straighter.
- Lift the bar: Stand up by raising your hips and shoulders at the same rate and maintain a flat back. Keep your abdominals tight during the whole lift. Do your best to lift the bar straight up vertically along your shins and close to your body thinking of it as pushing the floor away. Come to a complete standing position with shoulders back. Let the bar hang in front of your hips.
- Lower the Bar: Keep your back straight and stick your gluteus maximus out as needed as if you were sitting down in to a chair while keeping your head up.
Tips: * Looking forward helps keep balance and alightment of the spine. * Imagine that you're tryign to touch the wall behind you with your butt and the wall in front of you with your chin.
