liftsiron
Owner/Admin
- Joined
- Nov 12, 2003
- Messages
- 18,979
Deadlift
Purpose of Exercise: To develop your back with primary focus on your lower back. Deadlifts are one of the best 'power' exercises you can do and stress:
* Upper back
* Lower back
* Traps
* Glutes
* Delts
* Legs
* Forearms
* and more...
Execution of Exercise: Place an appropriately weighted barbell on the floor. Bend your knees and lean forward and grasp the bar with an alternate grip (one palm facing you, one facing away). Make sure the bar is touching your shins. Look up and begin the lift by driving with your legs, pull the bar up your shins (do not leave the bar a few inches from your legs as this is incredibly dangerous - the bar MUST be touching your legs at all times) and when you are standing erect thrust your chest out and shoulders back. To lower the bar go down in the same groove as you came up. People will tell you to lower the bar slowly and touch the weight off the ground and go again, I personally think this is dangerous and the most important part of the lift is on the ascent and not the descent. My method of lowering the bar is simple let the bar descend under it's own weight, allow the bar to settle and perform your next rep. Your hands should remain in contact with the bar at all times.
Purpose of Exercise: To develop your back with primary focus on your lower back. Deadlifts are one of the best 'power' exercises you can do and stress:
* Upper back
* Lower back
* Traps
* Glutes
* Delts
* Legs
* Forearms
* and more...
Execution of Exercise: Place an appropriately weighted barbell on the floor. Bend your knees and lean forward and grasp the bar with an alternate grip (one palm facing you, one facing away). Make sure the bar is touching your shins. Look up and begin the lift by driving with your legs, pull the bar up your shins (do not leave the bar a few inches from your legs as this is incredibly dangerous - the bar MUST be touching your legs at all times) and when you are standing erect thrust your chest out and shoulders back. To lower the bar go down in the same groove as you came up. People will tell you to lower the bar slowly and touch the weight off the ground and go again, I personally think this is dangerous and the most important part of the lift is on the ascent and not the descent. My method of lowering the bar is simple let the bar descend under it's own weight, allow the bar to settle and perform your next rep. Your hands should remain in contact with the bar at all times.
