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How to Perform a Deadlift

J

jon

New member
How to Perform a Deadlift

Deadlift is commonly known as the King of Weight Lifting Exercises and would have to be one of the best compund exercises that you can perform. The deadlift is an exercise that targets your back but it also works out other muscles in your legs including the quadriceps, gluteus maximus, hamstrings, and soleus Which is why the deadligt is known as the king of weight lifting exercises as no other exercises uses so many different muscle groups at once​
Deadlifts are normally performed using a barbell , however you can also use dumbbells​
Video Demonstration of a Deadlift using Barbells

[ame]http://www.youtube.com/watch?v=reOh8pIqsWo[/ame]
Video Demonstration of a Deadlift using Dumbbells

[ame="http://www.youtube.com/watch?v=l6lS21Yo6a4"]YouTube - Dumbbell Romanian Deadlift[/ame]

Deadlift Starting position: Stand with your feet shoulder width apart, with your toes angled outward slightly. With your head up and back flat, bend down with your knees into a squat position and place you hands on the bar, postion them slightly wider than your stance. Make sure that the bar is as close to your legs as possible before you lift.​
The exercise: Contract the core muscles ,without using momentum, drive the bar upwards being sure to maintain the correct lower back position.​
As the bar moves up make sure it is close to your legs and once it reaches your knees the bar should be touching your knees. At the top of the movement, push your hips forward, pull your shoulders back and stand erect-without leaning back.​
Muscles Involved in a Deadlift

​
Deadlifts are a compound movement that target the erector spinae muscle located in the lower, middle and upper back. Muscles in the legs are also recruited to perform this exercise.​
Primary Target Muscle(s)​

  • Erector spinae

Secondary Muscles:
​

  • Gluteus Maximus
  • Quadriceps
  • Soleus
  • Adductors
Stabilizers​

  • Rectus abdominus & ObliquesR
  • Trapezius (middle & upper)
  • Rhomboids
  • Levator Scapulae
  • Hamstrings
  • Gastrocnemius
 
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