Deadlifts are one of the primary, fundamental exercises for all serious weight training programs. Deadlifts work 100% of your legs and they require functional stability from 95% of the rest of the muscles on your body. Using proper form, deadlifts will help you get stronger, gain more muscle, and burn more calories than any other single exercise after the squat .
Deadlifts build lower back and hamstring strength, and they teach you to keep your lower back tight against a heavy load, which is critical to avoid injuries when lifting objects from the ground or floor. Unfortunately, this is also why deadlifts have gained a bad reputation of causing a variety of injuries, including spinal injuries and hernias.
When you lift anything up from the floor into a standing position, it is called a deadlift. Standard deadlifts are done with both hands and a barbell, but there are many variations of both two handed and one handed deadlifts. Correct technique involves pushing through the heels and driving forward with the hips. Incorrect technique is pulling with the lower back and/or using a rounded spine, rather than keeping your back straight.
Deadlifts hammer your forearms, back, posterior chain, hips, and legs (specifically the hamstrings). While squats are the ultimate exercise for the legs, deadlifts are a close second. When used together, squats and deads will build you a super strong core, posterior chain, back, and legs. However, for those who can’t do squats for whatever reason, several variations of the deadlift can be used in tandem to sufficiently train the legs (but that still won’t produce the same great results as barbell squats).
You will see strength and muscle gain improvements in the following areas:
In order to deadlift with proper technique you need to consider the height of the bar, your stance, equipment, grip, and posture. You want to step up to the bar and position yourself properly. Never attempt to pull the bar to you or otherwise adjust the position of the bar when you are getting ready to pull. All adjustments should be done during setup, not at the beginning of the rep.
Assuming your setup is correct including everything listed above, here is how to go about actually performing a rep.
Deadlifts can be one of the more dangerous exercises that you can do at the gym, despite the fact that you can’t be pinned under the weight like you can with barbell back squats and barbell bench presses . I will restate some of what I have already told you to reinforce the fact that you should maintain proper deadlift form at all times to avoid injury.
Avoid these common deadlifting mistakes:
Some of these variations can be combined. For example you might use snatch grip deadlifts off a box to improve your starting strength by starting with the bar essentially at ground level.
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