The Deadlift
The deadlift is a compound exercise that works your hamstrings, gluteal muscles (that's your butt), lower back muscles, forearms, and trapezius muscle. You need to be very careful to perform the deadlift with the correct form because if performed improperly, the deadlift can cause serious injury. It's best to perform the deadlift with an empty bar or very light weight until you're sure that you've got the form mastered.
Set the barbell up on the ground and slide the weights onto it. (Again, it's best to master the technique with an empty or very light bar to start with.)
Set your feet approximately shoulder width apart and under the bar, your feet should be pointing forward or very slightly outward. (the bar should be over the balls of your feet)
Squat down and place your hands on the bar just a little more than shoulder width apart. Use an alternate grip (one palm facing up and one facing down) to help stabilize the bar.
Lower your hips until your thighs are parallel to the floor. Keep the lower portion of your legs mostly vertical.
Flatten your back and keep looking straight ahead. Make sure that you keep the natural arch of your back.
Stand up, lifting the bar off the ground. Raise your shoulders and your hips at the same time and keep your back flat. The weight shoud be hanging with your arms straight. Go to a standing position with your posture upright. Keep your shoulders back. The bar will be in front of your hips, do not attempt to lift it higher.
In a controlled movement, lower the bar back to the starting position. Keep your back straight as you are still supporting the weight. Keep your head up and do not look at the bar or at the ground while lowering the weight. Lowering your head and looking down can cause you to strain your back and cause serious injury.
The deadlift is a compound exercise that works your hamstrings, gluteal muscles (that's your butt), lower back muscles, forearms, and trapezius muscle. You need to be very careful to perform the deadlift with the correct form because if performed improperly, the deadlift can cause serious injury. It's best to perform the deadlift with an empty bar or very light weight until you're sure that you've got the form mastered.
Set the barbell up on the ground and slide the weights onto it. (Again, it's best to master the technique with an empty or very light bar to start with.)
Set your feet approximately shoulder width apart and under the bar, your feet should be pointing forward or very slightly outward. (the bar should be over the balls of your feet)
Squat down and place your hands on the bar just a little more than shoulder width apart. Use an alternate grip (one palm facing up and one facing down) to help stabilize the bar.
Lower your hips until your thighs are parallel to the floor. Keep the lower portion of your legs mostly vertical.
Flatten your back and keep looking straight ahead. Make sure that you keep the natural arch of your back.
Stand up, lifting the bar off the ground. Raise your shoulders and your hips at the same time and keep your back flat. The weight shoud be hanging with your arms straight. Go to a standing position with your posture upright. Keep your shoulders back. The bar will be in front of your hips, do not attempt to lift it higher.
In a controlled movement, lower the bar back to the starting position. Keep your back straight as you are still supporting the weight. Keep your head up and do not look at the bar or at the ground while lowering the weight. Lowering your head and looking down can cause you to strain your back and cause serious injury.
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