The best way to build muscle and burn fat is to lift weights. An even more efficient way is to do compound lifts. Perhaps one of the absolute most popular training and strength exercises is the deadlift. This workout alone is the number one way to build overall body mass and increase your size and strength while also burning fat. Lifting a weight with proper form from the ground up to your waist using several muscle groups. Your legs , glutes , upper/lower back , arms , grip , and most important your core. Overall the deadlift is a core exercises. strengthening your core will lead to improvements in your overall life and help improve your other lifts.
HOW DO YOU DO A DEADLIFT ?
Before you want to load the bar up and start reping out a ton of weight. The 1st and most important thing is getting your form down. Without proper form you can cause major to severe injury. There are three different styles of deadlift. SUMO , ROMANIAN , AND STRAIGHT LEG. The most popular style is the Romanian. Deadlifts are recommended to use flat shoes or no shoes at all. It is not recommended to perform a deadlift in any type of athletic shoe or one without a flat surface on the bottom. Balance is an important key to the deadlift.
1. The Olympic style bar should be placed directly in the middle of your feet.
2. Your feet should be shoulder width apart. Bend at the knees and keep your spine and head in a neutral position.
3. Grab the bar just right outside of your knees with your forearm touching the outside of your knee.
4. Lean back and slightly pull up on the bar so it is tight with the weights. ( IMPORTANT – MAKING SURE THE BAR IS CLINCHED WITH WEIGHT TO PREVENT MAJOR INJURY )
5. With your form ready. Engage your core. Take a deep breath.
6. Pull the bar up using your legs and driving with your heels into the grown with your glutes squeezed tight.
7. Pull the bar up to your hips and keep your spine neutral.
8. Let the bar down and let gravity do its job. DO NOT try to control the bar on the way down.
9. Avoid hitting your knees
10. Reform and repeat.
WHO SHOULD DEADLIFT ?
EVERYONE !!!! If I only had 15 minutes in the gym the deadlift would be my first choice of exercises. It works everything in your body and is amazing for better posture. Building strength is always greater than building a weakness. I have seen people from the age of 8 – 90 years old deadlift. Is it bad on your back ? With improper form it can be. If you weigh 150 lbs and run one mile at a very fast pace. You will burn the same amount of calories as doing 4 sets of deadlifts between 8-10 reps. Depending on your level of intensity and volume you can burn more. While throwing in the factor that your building muscle and burning fat faster it is a win win! This exercise is both good for men and women. If you are afraid of looking big and bulky from deadlifting do not worry. Overall depending on your goals you will get where you personally want to be. If you do want to build a larger overall mass it will require lifting the bar very heavy very many times.
FINDING THE RHYTHM
When I began deadlifting many years ago. I was always told by so many different people on how to perform a proper deadlift. It Is definitely not as easy as I thought it would be or easy as it sounded. There was a trial and error. Eventually I studied and found my own rhythm. After I did my lifts started to improve. My overall mass improved and I began coaching others on my technic on building a bigger and better deadlift. I felt I found the right formula. There are people who find a method that works great for them. My best advice is find your own method that works for you. Always do your research and practice as much as you can with taking proper recovery. Stretching to help prevent injury is always a must.
ALREADY DEADLIFTING ?
If you are already dead lifting and looking for ways to improve your dead lift. Try to focus on the muscle areas that affect your deadlift the most. Bent over rows for your lats. Pull ups , front squats , dumbbell bent over rows , Kettlebell swings , and farmer carries. Always use your core when ever you are lifting. Even if you have been lifting a long time sometimes you can forget to engage your core. Building up a solid grip can most definitely help improve your deadlift. I personally do not use straps because I feel my grip should be strong enough to maintain the weight. If I can not maintain the grip I try to build up more strength before hitting the weight. If you’re trying to PR every time you deadlift eventually you will plato. Going down and focusing on more reps and pausing the reps can help increase your strength for deadlift. Use a belt if needed. Stretch and do yoga to help build overall movement. Take rest as the body begins to feel tight to prevent injury. Deadlifts do cause more pressure on the hips. Stretching and opening up the hips will help improve your mobility and prevent injury.
I HOPE THIS INFORMATION IS USEFUL AS ALWAYS
STAY BEAST MINDED !!!
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